The only way to burn fat is to expend more calories than you consume daily. When you eat more calories than your body burns, you store the extra as fat. According to the American Council on Exercise, 450 g (one pound) of fat is comprised of 3,500 calories. If you burn 600 calories a day, you will lose over 450 g (one pound) of fat per week. Burning 600 calories a day requires you to participate in daily physical activity. Mix up your workouts to keep them interesting while you burn fat.
- Skill level:
Things you need
- Skipping rope
- Granola bar (or other healthy snack)
Begin using a skipping rope for half an hour in the morning and half an hour in the evening, two to four days a week. According to the Mayo Clinic, skipping for half an hour burns over 350 calories. When selecting a skipping rope, measure the distance from the ground to your chin and double the number. The result is the ideal approximate length for your skipping rope.
Go hiking for an hour and a half one to two days a week. Hiking for an hour and a half burns over 650 calories, notes the Mayo Clinic. Always bring water and a healthy snack such as a granola bar, to keep your body nourished on the trail.
Participate in 35 minutes of low impact aerobics twice a day, three to four days a week. According to the Mayo Clinic, 35 minutes of low impact aerobics burns 300 calories. Consider attending an aerobics class at your local gym or practising pilates from home.
Go rollerblading for 45 minutes a day, two to four days a week. Rollerblading burns more than 600 calories in just 45 minutes, according to the Mayo Clinic. Consider rollerblading at a local skate rink or even to and from work if you live in an area that allows for it.
Tips and warnings
- Always consult with your physician before beginning a new workout program.
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