How to Burn Adipose Fat

Combine cardio exercise and a low-sugar diet to fight flab.
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Experts from reveal that eating a diet high in sugar creates an excess of insulin in the body, which is then converted to fat. A low-carbohydrate/low-glycemic index diet helps you stop overproducing insulin. And, a recent study in "USA Today" showed that a low-carb diet burned 150 more calories a day than a low-fat diet. In addition, cardio-interval exercise can help you burn fat much faster, says fat-loss expert Josef Brandenburg. Combining a low-carb diet with cardio-interval exercise will help you burn fat much faster.

Burn Body Fat With Interval Training Cardio

    Step 1

    Choose a cardio type of exercise that you will enjoy doing and that is good for interval training. Some examples include bicycling, jumping rope, jogging/sprinting or using a stair climber, elliptical machine or rebound mini-trampoline.

    Jumping rope is a good cardio exercise to use for interval training.

    Step 2

    Stretch for 10 minutes to warm up of all your muscles. Stand with your legs slightly apart and hands overhead. Bend from side to side. You should feel the stretch throughout your trunk, waist, hips and thighs.


    Stretching gets your muscles ready to work.

    Step 3

    Time 10 minutes of warm up of your chosen cardio exercise at a light to moderate pace. Rest for 1 minute. Do 1 minute of intense intervals at the fastest pace you can comfortably do. Rest for 1 minute. Repeat 1 minute of intense exercise and rest 1 minute. Repeat blocks of intense 1-minute intervals with 1-minute rests for a total of 6 minutes.

    Stationary bicycling is a good cardio-exercise for interval training.

    Step 4

    Repeat the 6-minute block of interval exercise but increase to 2 minutes of exercise/1 minute of rest Follow this regime for 1 week. Then, increase the exercise interval to 3 minutes of exercise/2 minutes of rest, and follow this regimen for 1 week. Finally, increase the exercise interval to 4 minutes of exercise/2 minutes of rest. Aim to interval train 3 days per week.

    Step 5

    Return to the first level and continue it if the increases are too difficult for you at first. Do the first level until you feel you can increase it. Your total exercise time should be about 12 to 15 minutes, with about half of this time spent at rest.

Burn Fat Faster With Low-Carb/Low-Glycemic Index Foods

    Step 1

    Find low-carb/low-glycemic index foods by using your low-carb/low-glycemic index food value booklet or list.

    Make better fat-burning food choices.

    Step 2

    Create your own combination of fat-burning meals. The lower carb/glycemic index of the foods you eat, the faster you'll burn body fat.

    Step 3

    Measure your daily portions as six to eight servings of low-carb/low-glycemic-index vegetables; three to six servings of low-glycemic index grains and pastas; one to two servings of 2 oz. to 3 oz. of lean meat, fish or poultry, or several scoops of protein powder in water or almond or coconut milk; and two to three servings of low-sugar fruits.


    • Get rid of high sugar junk foods in your house.


    • Weigh yourself only once a week.


    • Drink plenty of water, especially during and after exercise. Drink half your body weight in ounces. Example: I60 lbs. = 80 oz. water.


    • Get the advice of your physician before starting any weight loss/exercise program.


    • Eat at least 30 to 60 minutes before exercising for stable blood sugar.


    • Stop exercising if you feel dizzy, faint, nauseated or your heart is beating too fast.

    Things You'll Need

    • Low-carb/low-glycemic index food value booklet or list

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