How to Burn Fat Faster

Dave_BettyeJo_logoClients often ask me how to burn fat faster during exercise. Generally speaking, there are two key training methods that can support faster fat burning – from an exercise standpoint.  One is with strength training, which increases the body’s ability to burn fat by increasing activity in the cells associated with fat burning.  The second is with high-intensity bursts of cardio.


Study Shows High-Intensity Training Burns Fat Better

The Journal of Obesity released a study by Australian scientists to add to the evidence that high-intensity exercise, such as sprinting, works better than jogging or other moderate aerobic exercise for burning body fat.

The investigators assigned 46 sedentary (inactive) men in their 20’s to either an exercise group or a control group.  Those in the exercise group did 20 minute routines, 3 times a week.  In this group, they pedaled as fast as possible on a stationary bike for 8 seconds and then rested for 12 seconds over the 20 minute routine.

After 12 weeks, the sprinters lost an average of 4 pounds of body fat while adding 2.6 pounds of muscle.

From a health standpoint, it is very significant to note that the sprinters saw a 17% reduction in the belly fat stored around internal organs, which has been linked to higher risk for heart disease.  Men in the control group, however, gained weight and increased waist circumference.

True Health U’s Take

Losing weight is not an easy task.  While various forms of fitness can help you burn calories for weight loss, incorporating some form of high-intensity intervals seem to be best to achieve a fat burning effect.

Several easy ways to gain a fat burning benefit from high-intensity training include:

  1. On a stationary bike, incorporate 8-15 second intervals of fast pedaling every 1 to 2 minutes for up to 30 minutes a day, three times a week
  2. On an elliptical trainer, incorporate 8-15 second intervals of fast pedaling every 1 to 2 minutes for up to 30 minutes a day, three times a week
  3. While jogging, incorporate 8-15 second intervals of sprinting every 1 to 2 minutes for up to 30 minutes a day, three times a week
  4. While walking or hiking, incorporate 8-15 second intervals of fast walking or hiking every 1 to 2 minutes for up to 30 minutes a day, three times a week


About Dave Barnas, M.S., CES, NASM-CPT

Dave is the true health guy. He is the founder and owner of True Health Unlimited, LLC, a personal health and fitness company in Tolland, CT & Wellness Writers, a subscription wellness newsletter service that incorporates live & virtual wellness workshops for companies across New England. Dave earned both a Bachelor's (1998) and Master's Degree (2000) in Nutritional Science from the University of Connecticut, and also holds certifications as a National Strength and Conditioning Association Certified Personal Trainer, National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist, Aerobics and Fitness Association of America Group Instructor, and Nutrition Specialist. He's also the lead author for four published works. Dave has over 20 years of combined experience in nutrition counseling, dietary supplement advising, personal training, corrective exercise training, health coaching and public speaking. In addition, he's spent over 25 years studying spirituality, meditation, and personal growth strategies. Dave's clients are all ages: youth, college championship level athletes, folks in their retired years, and everywhere in between. He's worked with three of the nation's leading physicians as a dietary supplement advisor and been a guest lecturer at Harvard University, Yale University, UConn, St. Joseph College and various church groups, health clubs, and high schools. In 2013, he was invited to Whole Foods Market to share his Real Food Therapy Guide. And in 2015, Dave's funny "Snowga" (yoga in the snow) video caught the attention of The National Weather Channel, who aired it to shake off cabin fever and bring laughter. In 2016, Dave & Hollie (his wife) founded Wellness Writers and deliver evidence-based Wellness E-newsletters to spread a message of health and happiness to various businesses throughout the US. Dave currently serves as a personal trainer in Tolland as well as a wellness coach and writer for several businesses, gyms and wellness facilities throughout the US.

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