You’ve already spent countless hours trying to figure out what is the best way to burn fat, but you just don’t seem to quite put your finger on it. With gyms opening and closing because of COVID, it feels like you can’t achieve your fitness goals. On the contrary, you can. But you just need to be smart about it. But how?
Before we start, my goal here isn’t to tell you how you should look like. Losing weight should be be just as important as the reason as to why you want to do it. if shedding fat is what it takes for you to feel confident in our own body, then do it… but shouldn’t just be about the aesthetic and for the appraisal of others. It should be for your wellbeing.
Don’t be ashamed that your goal is to lose weight because there is nothing wrong with that as long as you do it for the right reasons. There is nothing wrong with wanting to improve yourself. With that said, there are multiple ways to lose weight, but I prefer the term burning fat because weight fluctuates and often isn’t an accurate representation of how healthy we are.
If you want to become stronger mentally while wanting to look your best physically, then keep on reading.
The beauty about exercising is that there are multiple types. You don’t need to stick to one. With all the varieties, here are some types of exercise to help you burn fat and get lean, no gym needed.
Also known as weightlifting. I know might seem intimidating to you. Maybe you think you don’t have enough strength to lift 5 pounds. Maybe you’re afraid you’ll get bulky. But it doesn’t have to be that way. Don’t let your fears of doing it wrong make you not attempt lifting weights at all. Let it be a motivator. But also, make sure you learn the proper form. You need to use small range of motion, meaning you need to go as slowly as you can before pumping up big numbers of repetition.
Afraid to know whether lifting weight is for you? Think of it like you’re standing in front of a mountain. Imagine someone tells you that behind that mountain, there is something magical that you’ve never seen. Wouldn’t you want to know what is behind the mountain?
I know I would. It’s the same for lifting weights. You don’t know the strength you have in your until you start practicing it regularly. Maybe lifting weight is the confidence booster that you need in order to feel stronger in your body. You’ll never know until you try.
You can’t lift 5 pounds, yet? Start working out with a full water bottle. Take the smallest weight and start lifting it even if it’s light. When your brain starts to register the act of lifting something, pretty soon, you’ll want to lift more and even heavier weights. Just like the mountains, keep climbing it step by step until you get to the other side. Don’t go from 5 pounds to 10 pounds in one week. Focus on mastering the lower weights before moving on to the next one.
Strength training can be done 2-3 times per week to get lean and build muscles. Get this– your body is still burning fat after you finish working out. How amazing is that? It’s almost like you clocked out at work, but you’re still getting paid money out of work. So dope!
High Intensity Interval Training (HIIT)
This is my favorite type of exercise. The adrenaline is intense, challenging and fun. Oh no, did I just put fun next to the two words that do not sound like fun? Yep, I did, and you will start to see it too, in time.
HIIT is like going through valleys and mountains. (Here we go again with the mountains analogy—please bear with me). You peak at your highest point, then you go down and you repeat until you are done with your session.
The reason why this is effective is because your heart rate goes at its max, but you actually burn calories during your rest period which is why you will still be burning calories during the rest of your day. HIIT can be done 1-2 per week to attain your weight loss goals.
Think of cardio as things you already do in your day-to-day life, but at an accelerated rate. For example, you walk every day. With cardio, you run, or you jog. You might skip a puddle when you’re walking. With cardio, you jump rope. You lay down on your bed. With cardio, you do pushups, lifting yourself from a surface. You get the gist of it.
Thanks to cardio, I have become a fast walker by nurture and practice. My pace is always faster than most people even if I’m not trying to rush. Imagine walking at a faster pace than the average person. Oh, the place you will go! (even more amazing for you if you live in New York) I can climb the stairs without getting out of breath or tired after walking 5 staircases.
This is why fitness is so important. Not only does this make you shed fat like crazy but you are able to do such task at a faster rate. The more you exercise, the more you will be able to accomplish mundane task in your day with great efficiency while you’re not even trying to. Cardio can be done everyday if your main goal is to get lean super quick
Anyone else loves no equipment workout? [Raising my hand over here]. It’s amazing what you can do with just your body weight. Even if you don’t have dumb bells, you can still shed the fat. The best part? You can work your entire body in one session. The best part about this is you can start low and increase the intensity as you do it. Side tip: If you don’t feel ready to lift weights yet, you can start adding resistance bands for a good burn as you progress.
If you need a step by step home workout to keep you active and fit with no to minimal equipment, get my 7-day Get Active challenge guide below.
You will receive ongoing support as you go through it. What are you waiting for?
Most people underestimate dancing and I did too until I started teaching Zumba. I fell in love with dancing, but something happened the more I was dancing. I had become leaner, my abs were starting to show and I asked myself “Why didn’t you do this before?” Not only is it fun, but my face is much lighter than it is when I’m weightlifting, If you know, you know. Dancing is cardio and HIIT at the same time. Zumba and any kind of dance fitness.
Think of it like a party because it is, and don’t you dare say that you can’t dance. If you can move your body, you can dance. Don’t get stuck up on if you’re doing the moves right. I would see a lot of my students were tense when I was teaching them because they were frustrated that they couldn’t do exactly what I was demonstrating to them.
But I always tell them: Just keep moving. Keep your heart rate up even if you look silly. It is your fitness journey and no one else. No one knows your body better than you. Own it, live it and have fun with it.
The fun part? You can do it anywhere, anytime. Just put on your favorite jam song and get moving!
If your goal is to get lean quickly: Cardio and HIIT are the most effective
If your goal is to shed fat and build muscles: Strength training and Dancing
If your goal is to stay fit and maintain your weight: Bodyweight workout is best. But, I would encourage you to challenge yourself to choose another type of exercise to add to your weekly routine for even better results!
There is no single way to burn fat and get lean. As you see, all of these different types of exercises will likely help you to achieve your fitness goal no matter what they are. Although shedding fat leads to weight loss, it is a great thing. But think about why you are doing it. Examine your heart posture towards weight loss and wanting to get fit.
Is it to be like by other people? Is it for health benefits? When you know your why and the motivation behind your weight loss journey, you will be able to do it freely without constraint. It won’t be easy, but the stronger your foundation is, the easier you will find to do all these exercises rather than seeing this as a burden.
I want to hear from you! Which is your favorite type of exercise and why?