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Education • March 04, 2019

How to Burn More Fat with Bodyweight Training

How to Burn More Fat with Bodyweight Training

Losing weight is a common goal for those who begin an exercise program. The trouble with that goal is that you can lose weight by losing muscle mass. What the real goal should be is to burn fat. When your goal is to burn fat, you can maintain muscle mass and be able to see your muscle definition better by peeling off the layer of fat that covers them.


Training for Fat Loss

So how do you do that with bodyweight training? That’s simple. There are certain bodyweight moves that burn tons of calories while still building muscle. That is by using high energy moves integrated into a quick HIIT (high-intensity interval training) workout.

Madbarz has plenty of workouts that match this description perfectly. Let’s take a workout called “Fat Removal”. This workout takes 23 minutes to complete. It includes high work moves like burpees, mountain climbers, and high knees. It works the entire body but also gets your heart rate up for a cardiovascular workout and to tap into fat burning mode. The trick to getting the most out of these shorter workouts is by putting forth maximum effort during your working interval and resting completely on your resting interval. 

In the Madbarz app, you can adjust the time between exercises and the time between rounds. Make sure you are allowing yourself enough time to recover but not too much that your heart rate goes too low. 


Eating for fat loss

Along with training right for fat burning, you have to feed your body for a perfect fat burning formula. Many people figure that the best way to burn fat is to embark on a crazy low-calorie diet. This is not the best way to lose fat. Yes, you need to consume less energy than you use, but you don’t want to cut your source of energy so low that it starts to deplete your muscle tissue. 

Figure out your energy expenditure and cut about 25% of the calories you need for maintenance. If you don’t know how to find your energy expenditure, there is a formula to use here.

The formula for the maximum fat loss with minimal muscle degradation is 1.2 grams of protein per pound of bodyweight, 1 gram of carbohydrates per pound of bodyweight and 0.2 grams of fat per pound of bodyweight. 

You will want to make sure that you eat your carbs around your training schedule with higher consumption on your training days.

The Madbarz app has a complete nutrition section that gives you great recipes and ideas on how to eat to burn fat. This comes as a bonus with your premium subscription.


Living for Fat Loss

Training and eating right are the most important aspects in how to burn more fat with bodyweight training but if you find that even with these two aspects being on cue you still find it hard to burn fat you may need to make some lifestyle changes.

Getting enough sleep is crucial to burning fat. This is the longest fasting state that you have during the day and when most of your fat burning happens. If you cut this time short, your body doesn’t have enough time to recover, and you’ll also find it hard to stick with your eating plan.

Reducing stress is also an important part of keeping your body in the fat burning zone. Stress has a dramatic effect on the hormones in your body and can make it very difficult to burn fat. 

Making your fat burning endeavor a lifestyle instead of a goal can ensure that you maintain your healthy-looking body and not swing back into fat gain later on. Contrary to what many diet books say, drastic changes aren’t realistic to maintain and can be dangerous to your health. 

Keep doing your HIIT workouts, eat right, and live healthy and you’ll see results in no time. Madbarz app offers a variety of plans that can help you achieve those results. Get your Madbarz Premium here and lose those extra pounds.

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