We all have body fat ? if we did not, our bodies could not survive because body fat stores extra energy for later use. However, an excess of body fat means that excess calories have been ingested that the body cannot use. Many people want to know how to get rid of fat quickly and there are many tricks and tips to help lose fat and calories quickly but only a few of them are effective on a long-term basis.
1. Know Your Facts
Men should have approximately 2 to 4 percent body fat, while women should have 10 to 12 percent body fat. You can calculate your own body fat percentage using online calculators at http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html or http://www.bmi-calculator.net/body-fat-calculator/.
2. Start Tracking
If you are wondering how to lose fat quickly, understand first that you must lose weight because your body will shed excess weight first. In order to do this, you must cut calories. Cutting 500 calories a day from your diet will help you lose body weight quickly.
However, if you want to know how to lose fat quickly and effectively, determine your daily calorie needs and then cut 500 calories from that total number. There is an online calculator at http://www.weight-loss-center.net/daily_calorie_calculator.html.
If you need help determining out how many calories are in the food you eat, check the Nutrition Data label on food products and be sure to see how much is included per serving. Measure food out in order to make sure you are only getting one serving and then add up all the calories. For if you still need extra help understanding how to get rid of fat quickly through calorie counting, use an online calorie journal.
3. Exercise
You can lose weight through calorie counting but if you really want to know how to lose fat quickly, you need to add exercise to the mix. According to an article in Fitness Atlantic, some of the top body fat burning exercises include using your body weight to push and pull, such as doing pull-ups, push-ups and using a rowing machine. Another good way to burn fat quickly is to do calorie-torching cardio exercise like running or doing an elliptical or step machine.
If you are already working out, increase the intensity or frequency of your exercise in order to ramp up the fat burning capacity.
Do not forget that muscle looks better than fat, so perform overall strength training two to three times a week. If you are not familiar with free weights, ask a trainer for help, use the weight machines at the gym, or purchase some lightweight free weights and a strength training DVD to use at home.
There is an old saying that if something seems too good to be true, it probably is. If you want to know how to burn fat quickly, you must realize that weight loss is no different because there are no magic pills or exercises that will spot-reduce body fat. However, cutting calories and working out will do the trick when it comes to burning body fat quickly.
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