Exercise is on a spectrum. On one end you have resistance training, lifting weights with brief rest times between sets. On the other end exists cardiovascular exercise, continuous low load-bearing movements that occur with minimal rest and can last up to an hour in duration or even longer. Recall what is said previously, this is a spectrum. So you will find people lifting weights with very minimal rest times, between sets and exercises. Moreover, there many other fat burning exercises which you can try at a gym.
You will find people doing cardio for only a couple of minutes. So, what is best for burning fat? This timeless question has no single answer, mainly in part because fat burning exercise itself exists in such a massive spectrum of possibility. No one can tell you precisely what to do to lose the most fat for you, but you can get the right answer based on empirical evidence.
Have A Balanced Diet Before Starting Exercises
The most crucial facet of weight loss before thinking about fat-burning exercise in sustaining a caloric deficit. Is entirely outside of the gym and unrelated to exercise. You should intake lower calories compared to that your body requires to maintain itself. Track what you eat for an entire week and write everything down, including the calorie count on the back of the label. Yes, everything. If you eat a cracker, it better appear on your list. We also suggest tracking the time at which you eat and your hunger level on a measured scale.
If you give full dedication, you will see many foods that you ate just because you could, not because you needed to. You may also see many foods that you probably should not be eating too frequently (fried foods, sodas, desserts). Now, sum up all of the calories from each foodstuff you ate throughout the week for total weekly caloric intake and divide it by 7 for your average daily caloric intake.
Take this number and subtract 500 calories from it—this is how many calories you should be aiming to eat each week to lose a healthy 1 pound per week.
Fat Burning Exercises And Its Role
Now, here is what you can do in the gym. According to the scholarly literature, medium intensity exercise for approximately 30 minutes is ideal for immediate weight loss (cardio). Additionally, the type of cardio you do is entirely up to you.
If you like riding a bike for 30 minutes, do that. If you enjoy jogging for 30 minutes, do that, but be sure to work up to that 30 minutes of jogging over a few months, so you do not hurt yourself. We suggest following this routine at least twice weekly, no more than five times per week. Be sure to plan rest days between workouts for proper recovery. If you want long-term weight loss and healthy and active joints, we urge you to do resistance training. We cannot prescribe your personalized resistance training. I suggest consulting with another personal trainer to devise a customized resistance training program.