Meet A Healthier And Fitter Version Of You With The Most Effective Body Fat Loss Workout Plan

A significant portion of the Indian population may benefit from healthy weight management strategies because if you turn your head around, you will find two in every five people struggling with body fat. According to the Indian Council of Medical Research, more than 30 million adults are overweight or obese, which can increase the risk of a host of health problems, from diabetes and heart disease to cancer. 

To get on a body fat loss workout, take up an organised full-body fat loss workout plan that focuses on increasing total metabolic efficiency, maximising calorie burn, and supporting lean muscle building. The basis of an efficient body fat loss workout is a carefully planned regime that is a mix of cardiovascular activities to increase heart rate, resistance training to strengthen and tone muscles, and focused workouts to increase flexibility and mobility.

Whether you are a newbie or an experienced workout enthusiast, an all-inclusive full-body weight loss workout plan will jump-start your metabolism and help you reach your targeted body composition objectives. Read ahead to find out which exercise burns the most body fat, how to lose body fat percentage in a week and a 4-week body fat loss workout plan.
 

Table Of Contents

1. Which Exercise Burns The Most Body Fat?

2. 4-Week Body Fat Loss Workout Plan 

3. How To Lose Body Fat Percentage In A Week?

4. Expert’s Advice

5. The Final Say

6. FAQs

7. References
 

Which Exercise Burns The Most Body Fat?

Doing aerobic exercise while eating a healthy diet is the best way to lose overall body fat as well as belly fat. This will help create a calorie deficit (where you burn more calories than you consume), which promotes fat loss over time.

Any exercise that raises your heart rate is considered aerobic exercise, such as walking, dancing, running, or swimming. It can also include housework, gardening, and playing with children. Popular exercises like yoga, pilates, and strength training can also help with reducing abdominal fat. Sitting exercises can also effectively burn calories and increase your aerobic fitness level if you find walking or standing difficult.

ICMR guidelines suggest aiming for at least 150 minutes of moderate-intensity weekly activity. Aim to practice at a level where you are out of breath but can still speak in complete sentences. Take time to warm up before exercise and cool down after exercise. If you start feeling short of breath, slow down and rest. If you are just getting started with your fat loss journey, go slowly and work your way up.  

Also Read: What Is Your Ideal Percentage Of Body Fat? Get The Answer Here!
 

4-Week Body Fat Loss Workout Plan

You may use the muscle and strength you gain from strength training to enhance your interval training. Additionally, when you gain muscle mass, your metabolism will rise, and you'll need to burn more calories while at rest to maintain your current level of energy. This can help you achieve the caloric deficit necessary to lose weight.

After your workout, interval training will give your metabolism a huge boost. With interval training, brief bursts of intense exercise are interspersed with comparatively brief rest intervals. This keeps your heart rate up during the exercise, which boosts your cardiorespiratory fitness while keeping it intense enough to ignite your metabolism.

Finally, low-intensity cardio, such as walking, jogging, swimming, or cycling, will slightly increase your daily calorie burn and allow you to exercise while recovering from more intense strength and interval training.

A sample 4-week workout for body fat loss is as follows:

Also Read: Get Toned Up With The 12 Most Effective Upper Body Workout Poses! 
 

How To Lose Body Fat Percentage In A Week?

Before we discuss the best way to reduce body fat percentage, let's understand how body fat affects health and what healthy body fat is.

There are 3 main types of body fat that you aim for in your fat loss journey:

You can use the following methods to reduce body fat percentage in a week:
 

1. High-Intensity Interval Training(HIIT)

In high-intensity interval training or HIIT, short bursts of high-intensity activity are alternated with somewhat longer intervals of low-intensity exercise. The objective is to boost your heart rate as much as possible for 20 to 90 seconds, then bring it back down. Relax a bit before rinsing and repeating for a quick recovery.

Research shows that HIIT can increase metabolic rate and reduce subcutaneous and abdominal fat more effectively than other forms of exercise, including aerobic and moderate-intensity training.

Also Read: Conquer Body Goals: Try These 7 Targeted High-Intensity Workouts For Weight Loss!

2. Resistance Training

You should always include resistance training, commonly referred to as strength or power training, in a body fat loss workout plan. Resistance training can aid in weight loss and muscle gain, enhancing your body composition.

In one study, a group of overweight women were instructed to begin resistance training with resistance bands three times a week. After 12 weeks, the women lost significant body and abdominal fat without losing muscle mass.

Also Read: Understanding The Relation Between Resistance Training And Weight Loss
 

3. Eat In A Calorie Deficit (And Keep Track Of Your Macros)

Lowering your body fat percentage requires a balance between exercise and diet. If you want to speed up fat loss, it is essential to consistently hit your macros—or your carb, protein, and fat recommendations. Since your calorie requirements determine macros, you should target them first. This will naturally keep you on the proper diet and prevent the intake of extra calories.

4. Focus On Foods Rich In Micronutrients

Select antioxidant-rich, high-vitamin, and mineral-rich foods over junk food that is heavy in calories. You can choose fruits, high-fibre vegetables, lean protein, and slow-digesting carbohydrates to fill you up and balance your blood sugar while helping you lose weight. 
 

5. Manage Your Stress Levels

It's not all about diets and exercise. Your body composition also has a lot to do with your mental health and how you handle stress. When you are constantly stressed, it increases the amount of cortisol in your blood. You may accumulate extra body fat, particularly in the form of belly fat, if your cortisol levels are high.
 

6. Get Enough Sleep

Adequate sleep helps regulate hormones like leptin and ghrelin, which influence appetite. Sufficient sleep can make you feel fuller for longer and reduce cravings. 

During sleep, your body repairs and rebuilds tissues, which can help increase your metabolic rate and burn calories more efficiently. Sleep deprivation can lead to increased stress hormone production, promoting fat storage. Getting enough sleep can improve stress management and aid weight loss.
 

Expert Advice

For anyone new to exercise, the key is to take it slow. Avoid an aggressive exercise regimen right from the start and gradually build your body's endurance and capabilities. Start with simple exercises at a pace that is not demanding. 

For example, consider walking for cardio and doing simple free-weight or resistance exercises. Yoga helps strengthen your core muscles as well as build endurance. Do just five minutes of cardio between treadmill circuits to maintain your heart rate and calorie burn during your workout. As you progress, you can increase the intensity and difficulty of your exercise plan.

                                                                                   Health Expert

                                                                                 Lavina Chauhan
 

The Final Say

The only sure-shot way to lose body fat is to burn more calories than you take in. There are still better and worse ways to go about achieving this objective. The most effective way to get healthier is to work out regularly and have a balanced diet. The 4-week Fat Burner Workout Program is a great way to jump-start your fat loss training, explore the basics of fitness, and hopefully get yourself fired up for long-term exercise. Stick with it 100% for four weeks and get the desired results.

FAQs

1. Mention 5 whole body weight loss workout exercises.

The 5 whole body weight loss workout exercises are:

• Push-Ups
• Mountain Climbers
• Squat Jump
• Lunge
• Plank

2. Can I change my body in 4 weeks?

The answer depends on your goals—whether you are improving cardio, gaining muscle, or losing weight—and your fitness level. For example, people who start exercising usually notice cardio and muscle gains within two to four weeks.

3. Can I lose 5% body fat in a week?

No, a person can only really lose 1-1.5% body fat per week, so if someone is losing around that percentage, it could very likely just be water weight or potentially muscle mass.

4. What exercise burns the most fat?

High-Intensity Interval Training (HIIT) is one of the most effective ways to burn fat. HIIT is a variation of interval training that involves short bursts of intense cardio followed by intermittent rest periods.

References

• https://www.menshealth.com/uk/building-muscle/a745472/burn-fat-build-muscle-145158
• https://health.usnews.com/wellness/fitness/articles/best-exercises-to-burn-fat
• https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/best-exercise-to-lose-belly-fat
• https://zozofit.com/blogs/news/what-type-of-workout-burns-the-most-fat

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