How to Burn Stored Fat

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The Key to Burning Stored Body Fat

The key to losing weight, especially in those target areas like our stomach, thighs and buttocks, is to burn stored fat.  Our bodies are very efficient machines and when there’s extra energy, when we’ve eaten more food than we need, our body converts it to fat and stores it for a rainy day. 

To get your body to release that fat, you must convince it that today is that rainy day it’s been waiting for.  

This can be accomplished slowly by consuming fewer calories than you burn.  Gradually, your body will begin to chip away at your stored fat.  So the short and simple answer is to exercise more and eat less.  However, it’s not quite that simple and there are ways to boost the fat burning process. 

To Burn Stored Fat Faster, You Can Get Into The Zone  

The fat burning zone is a heart rate zone that burns almost twice as many calories as other heart rates.  Typically, this fat burning zone is 60-65% of your target heart rate.  Your target heart rate is to use the Karvonen formula, which bases your zone on your resting and maximum heart rate.  The equation is as follows: 

Step 1 First thing in the morning, take your resting heart rate. 

 Step 2  Subtract your age from 220 to attain your maximum heart rate (220) - (your age) = MaxHR

Step 3 Subtract your resting heart rate from your max heart rate (MaxHR) - (resting heart rate) = HRR

Step 4 Multiply your resting heart rate by 60% and by 80% to find your training range (HRR) x (60% to 80%) = training range % 

Step 5 Add your training range percentage for 60%, add it to your resting heart rate, add your training rage percentage for 80%, and add it to your resting heart rate.  That equals your fat burning zone.

Work out with your heart rate in that fat burning zone and you will burn more fat calories.  However, to burn the maximum amount of calories exercise at a higher intensity for a longer period of time.   

To Burn Fat Faster Eat Lean Protein 

Lean protein is an essential ingredient to burn stored fat.  Lean proteins are proteins that are low in saturated fats like chicken and fish, egg whites, and low fat dairy.  Lean protein has been shown to release a fat burning, appetite suppressing hormone called PYY. 

It also regulates your metabolism and balances blood sugar, which in turn causes your body to turn to fat stores to convert them into energy.  All the while, you feel full and cravings are diminished or even non-existent. 

To Burn Fat Faster Add Strength Training 

Muscle burns fat and energy even when you’re not working out.   The more muscle you have the more fat you’ll burn. To increase your muscle mass, start lifting weights, using bands or even using your body weight for exercises like pushups, pull-ups and sit-ups.   

Burning stored fat takes a little planning and preparation and it takes a commitment to coax your body into a faster more efficient machine. Build muscle, hit that target zone and consume lean protein with every meal and you’ll be well on your way to achieving your healthy weight loss goals. 

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