Fat burning in everyday life: We’ll tell you the ten best tips and everything about waist circumference, bananas and bests during training.
1. Which sport boosts my fat burning properly?
The most effective is frequent and long endurance training , such as running, walking or swimming. But more important than the choice of sport is the training plan . “To get rid of as many calories as possible, three to four hours a week are ideal,” Dr. Ramin Vafa from the Center for Performance Diagnostics of the German Sport University Cologne (pro-medal). “The workload should be dependent on the fitness level.”
Beginners start with a quarter of an hour, the minimum for trained is 30 to 45 minutes three times a week, advanced should first increase the frequency, then the duration and finally the intensity.
2. I enjoy doing my sport. Do I always have to train at 130 for effective fat burning?
Those who push their own limits do not lose so much fat. “In fact, I use the most calories when I walk very fast, because that increases energy consumption and, thanks to the negative calorie balance, you lose weight,” explains sports expert Vafa.
“However, the body primarily uses carbohydrates , so if I want to burn fat and get health benefits, I have to keep my own low pulse – but 130 beats per minute is just a guideline.” Conclusion: beginners should be permanent , trained may push the intensity .
3. I can not go through half an hour at the most – does that really help with fat burning?
According to studies, a mini-effect is in it, but neither condition nor fat burning can be really boost in this way. “If someone only lasts half an hour after the first weeks of training, the pace is not right,” says Ramin Vafa. Better: run so that you do not get completely out of breath.
4. Our metabolism needs oxygen for fat burning – is outdoor sports more effective?
The oxygen in the air is sufficient in the gym. But outside, our immune system is even more stimulated, and nature offers more variety .
5. First strength training, then endurance sports or vice versa – what’s better for burning fat?
If you only complete your endurance training, the fat metabolism gets better on tour. The other way around, the body activates the carbohydrate metabolism through the effort.
6. What should I avoid if I want to increase my fat burning?
The energy bar before training. And also the banana . Because then the body falls back on the carbohydrates in the blood and does not go to the fat storage.
7. Can I boost fat burning when exercising hungry?
Definitely yes. If one’s own biorhythm does not help , especially sports before breakfast provide a high fat turnover . Even so, morning movers should stay with the workout in the evening, because then they are more efficient. Tip: do not eat two hours before training.
8. Can I really hit at least after the sport?
After training, the body continues to burn fat. After the after-work workout you should therefore refrain from carbohydrates. Instead of bread, pasta and alcohol put on vegetables, fish or meat and cheese .
9. How do I get rid of my bacon?
Unfortunately, difficult. Fat is reduced throughout the body. But it is clear that too much sugar, white flour and junk food not only increase the blood lipid levels – it also grows the bacon. Also important: reduce stress , because promotes the fat storage in the middle of the body.
10. Although I want to lose weight, should I pay attention to “healthy” fats in the diet – does it fit together?
Our body needs these essential fatty acids, which it can not produce itself. However, the essential linoleum acid and alpha-linolenic acid are already contained in one tablespoon of rapeseed oil daily. In addition, according to a study omega-3 fatty acids even fat burning support. These are mainly in rapeseed and olive oil, organic dairy products, walnuts, flaxseed and oily fish.