00:00Hello and welcome, friends. You're watching the Wisdom Wealth, where we believe in health,
00:06balance, and the power of consistency. Today's topic is one that's on many minds,
00:12how to burn fat and finally see those abs. But let's be clear, this isn't about shortcuts,
00:18extreme workouts, or quick fixes. Because the truth is that real, long-lasting results come
00:25slowly, which is fine. If you're tired of crash diets and high-intensity routines that leave you
00:31drained, this video is for you. So sit back, take a deep breath, and let's explore the kind of fat
00:38burning exercises that are gentle, sustainable, and truly effective in the long run. Look up fat
00:45burning exercises on your favorite social media platform and you'll find a fount of chiseled
00:50individuals extolling the virtues of their trendy workouts. Some do the trick, the 12th of March,
00:5730 method, for instance, is a pretty effective low-impact fitness boost, but for every success
01:03story, there are a thousand abandoned workout routines. Sometimes, it's best to stick to the
01:10basics. There's no one-stop shop for the perfect body. Everyone has their own pace, shape, and limits.
01:18No matter your unique personal goals, we're here to help you burn the fat and keep it off.
01:24The best way to lose weight There are two main factors behind burning fat,
01:29and they both, unsurprisingly, concern calories. The good news is that we burn calories even when
01:36we aren't exercising, simply by existing. Even better, workouts with a big afterburn effect,
01:42like those targeting your biggest muscle groups, can ramp up this sedentary fat-burning activity.
01:48Antony Maritato, a physical therapist and personal trainer at ChoosePT1ST.com, states,
01:56basal metabolic rate is the number of calories your body burns simply to sustain life.
02:02To power your brain, pump your heart, and simply maintain normal resting posture,
02:07your body needs energy. Several studies have shown that increasing muscle mass also increases BMR
02:14resulting in greater calorie burn over while you rest. A 2012 study suggested that 10 weeks of
02:20resistance training could increase lean weight by approximately 3.1 pounds and increase resting
02:26metabolic rate by 7 percent, and reduce fat weight by 3.9 pounds. This means that a person who gains 3.1
02:35pounds of lean body mass could burn an additional 150 to 300 calories per day at rest, explains Maritato.
02:43How do you achieve this body composition? As is usually the case, best and quickest don't go
02:50hand in hand. According to GarageGymeReviews.com's nutrition coach and ACE certified trainer Rachel
02:57McPherson, the fastest way to burn belly fat is not also the most effective. If you want sustainable
03:04results, you need to pace yourself and take it slowly.
03:07The best fat burning exercises. It's simple math. To lose weight, burn more calories than you consume.
03:16However, the type of exercise you do is crucial to fat loss. According to McPherson, a 20-minute jog
03:23will burn calories, not fat specifically, which will help you lose weight overall. However, muscle and fat
03:31can both contribute to that weight. In addition to focusing on fat loss, it is essential to engage
03:38in weight-bearing activities like strength training to maintain muscle mass and speed up your metabolism.
03:44You should aim to reach somewhere between 67.6 and 87.1 percent of your maximum heart rate for the
03:51best fat burning potential, according to a general rule supported by research.
03:56Maritato asserts. The human body burns more sugar than fat at too high an intensity workout.
04:05At too low an intensity workout the body burns mostly fat, but not enough to make a measurable
04:11difference. In conclusion, the best exercises for burning fat involve large muscle groups,
04:17will make you slightly sweaty, and will get your heart rate up to a healthy level.
04:2220 minutes focused on the below circuit, with an eye on your heart rate, will have the fat melting
04:28away, and provide the added bonus of getting your abs sculpted. Don't know where to start.
04:34Below are a list of exercises to try. Burpees. One minute with your arms extended. Begin in a plank
04:42position. Jump forward with your feet so that you can stand straight. Jump on the spot,
04:48and return to your starting position. Plank crunches. 60 seconds. Get into a plank position.
04:56Return to the starting position after raising your leg to a 90 degree angle with the elbow in question.
05:03Repeat for the other leg. Standing medicine ball twists. 60 seconds. Hold a medicine ball at chest height.
05:12Hinge at the hips as you drive through your core, twisting the ball to one side then the other.
05:18Crunches on a bicycle for 60 seconds lie on your back and cycle your legs in the air,
05:24forming a 90 degree angle to the ground and bringing your elbow across the body to meet
05:28the opposite knee. The best diet to lose fat. We are all aware that eating a lot of junk food is bad
05:35for us because it has a lot of calories, but eating too much junk food may also hinder your progress in
05:42ways you might not be aware of. According to Maritato, fat loss is not just about burning
05:48calories through exercise, but also about optimizing the body's metabolism and hormonal profile.
05:55Reducing gut inflammation and fluid retention may be helped by limiting processed foods and simple
06:01sugars. While further research is needed, a growing body of evidence suggests gut inflammation is linked
06:08to fat gain and difficulty burning fat. Again, there is no one-size-fits-all solution, but incorporating
06:15whole foods like fresh fruits and vegetables, lean meats, and nuts into your diet is a good place to
06:21start. Studies have also shown that sleep can help regulate metabolism. Now, put your phone away and go to bed.
06:30If today's message reminded you that real progress takes patience, then you're already on the right
06:36path. At the Wisdom Wealth. We believe that slow and steady isn't just an option, it's the winning
06:43way. If you found this video helpful, don't forget to like, share, and subscribe for more thoughtful
06:50health and lifestyle content. Until next time, stay consistent, stay kind to yourself, and remember,
06:57good things take time.
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