7 Training Tips to Lose Body Fat at Home
Who said you need a gym to get fit? These tried-and-true training tips can help you lose body fat at home. Many studies have disproven spot-reduction techniques and training, such as abdominal exercises or upper-body resistance training. When we exercise, fat cells from all over our body break down. Exercise and diet may lead to a whole-body trimmed physique and only 15 minutes of exercise daily can benefit you greatly.
GET YOUR STEPS IN
Walking is an ideal workout to do outside the gym. You can do it around the neighborhood or at a park. On good weather days, you can also get some much-needed fresh air. Plus, it’s free and you can take your dog with you if you have one, pets need exercise, too!
Walking is also a body fat buster. One study found that healthy postmenopausal women lost 3.9% of body fat after 30 weeks of walking and 1.8% after 15 weeks of walking. While we can’t target specific areas, walking can help lose belly fat.
Moreover, 30 minutes of walking most days of the week showed a significant reduction in body weight and body fat percentage. The study even found that 30 minutes of walking may be as beneficial as 60 minutes (with a healthy diet).
TRY INTERMITTENT FASTING
One diet trend that has risen in popularity over the years is intermittent fasting. As the name suggests, this is where people fast for a certain time, and then eat at other scheduled times.
One study review found that subjects who fasted intermittently had weight loss ranging from 0.8% to 13%. The idea is to force the body to use up its immediately accessible sugar stores and start burning fat.
A perk of intermittent fasting is that you can customize it to your preference and ability to abstain from food. In addition, fasting can last for a certain number of hours every day or even just eating one meal per day for two days out of the week.
Before trying intermittent fasting, consult with your doctor to ensure you follow the best plan for you and your goals. Always keep health and safety as your priority.
LIFT HEAVIER WEIGHTS
This point might seem counterintuitive since we just covered how you can not burn fat in one specific region, no matter how many stomachs crunches you do.
Although, you can balance weight training to target multiple muscle groups or work on certain body parts as part of a whole-body workout. That may give you more balance and a lean appearance and help with body composition.
Weight training can also help lose fat while building muscle. Studies show that 3 pounds of lean muscle weight gain corresponded to 4 pounds of fat weight loss. Resistance training reduces body fat percentage, body fat mass, and visceral fat (the fat that surrounds your organs).
However, resistance training, be it with weights or bodyweight exercises like pushups, is recommended for at least two days a week. So it can be a fairly easy exercise to fit into your schedule.