Looking for fat burning workouts!

ashleyandbrian3 · March 2018

So I’ve been going to the gym for almost two months now, and I have my own little routine going on, but I feel to help me lose some more weight maybe even gain muscle I need to change it up! Looking for some suggests on my stomach area! But I’ll take suggestions on anything! Thanks!

malibu927 · March 2018

Eat in a calorie deficit (which is how you lose weight). Lift heavy to preserve muscle (you most likely won’t gain any). Do whatever cardio you want. The fat will come off from everywhere as you can’t spot reduce.

SCoil123 · March 2018

The best way to lose the belly is with your diet and by reducing overall body fat. That said I love working out now. Boxing is one of my favorites. It’s a great calorie burn that gives you a cardio workout while building strength. And lifting weights while you lose is important because it helps you maintain muscle so you look more fit when you hit goal so finding a beginners lifting program could help. There are a lot of free guided apps now to help people start lifting

jocar83 · March 2018

Yes agree with trying to maintain or increase muscle too. Increasing muscle mass increases your basal metabolic rate, (the amount of energy you burn at rest).very beneficial to losing weight. Therefore, very important to maintain if you can. You don’t want your let’s call it - fat burning furnace to decrease. It’s, a simplistic way of looking at it, there are other factors at play. But muscle mass plays a significant part.

Silentpadna · March 2018

jocar83 wrote: »

Yes agree with trying to maintain or increase muscle too. Increasing muscle mass increases your basal metabolic rate, (the amount of energy you burn at rest).very beneficial to losing weight. Therefore, very important to maintain if you can. You don’t want your let’s call it - fat burning furnace to decrease. It’s, a simplistic way of looking at it, there are other factors at play. But muscle mass plays a significant part.

Almost impossible to do in a deficit. Preserving muscle is about all you can hope for when in a deficit since muscle is built with a surplus. While it's true that more muscle will increase your BMR, it's not going to be the prime mover for weight loss. To the OP, the best way to burn fat is to eat in a deficit and lose as little muscle in the process as you can. You do that by lifting. The result of this is that you will decrease your body fat percentage more this way.

Think of it like this for weight loss to the same goal weight:

1. When you eat in a deficit, you will lose weight, with the components being fat and muscle.
2. When you eat in a deficit and lift weight, you will preserve muscle, meaning you will have lost more fat while getting to same weight. In this scenario, your body fat percentage will be less than in scenario #1.

Orphia · March 2018

Barbecuing.

Also:

http://community.myfitnesspal.com/en/discussion/10300319/most-helpful-posts-general-health-fitness-and-diet-must-reads

http://community.myfitnesspal.com/en/discussion/1161603/so-you-want-a-nice-stomach/p1

kirstyfoy · March 2018

Hey, add me as a friend. Ive been going to the gym for 11 weeks and posted both my work out routines set by a PT. My diary is open and i go to the gym 3 times a week so you can see any changes. Have lost 2 stone so far but so many inches x

AnvilHead · March 2018

jocar83 wrote: »

Yes agree with trying to maintain or increase muscle too. Increasing muscle mass increases your basal metabolic rate, (the amount of energy you burn at rest).very beneficial to losing weight. Therefore, very important to maintain if you can. You don’t want your let’s call it - fat burning furnace to decrease. It’s, a simplistic way of looking at it, there are other factors at play. But muscle mass plays a significant part.

A pound of muscle burns about 6 calories per day. A pound of fat burns about two calories per day. So if you put on 10 pounds of muscle, you'd burn an extra 60 calories per day (minus 2 pounds per day times however many pounds of fat you lost). So, for example, if you gained 10 pounds of muscle and lost 10 pounds of fat, which would be a very significant transformation, you'd be burning an extra 40 calories per day. Not very significant at all.

sijomial · March 2018

So I’ve been going to the gym for almost two months now.
Well done :flowerforyou:

and I have my own little routine going on,
Probably sub-optimal to design your own but enjoyment is a big factor in keeping going.

but I feel to help me lose some more weight
That's not how this site is designed - your calorie goal is for a non-exercise day

maybe even gain muscle
That's quite a maybe in a deficit, if you go to an excessive deficit (by ignoring your exercise calories perhaps?) that maybe becomes a nope.
Lift weights in a well structured routine, at worst you will retain the most amount of muscle possible while dieting and you might get a little bonus as a newbie.

I need to change it up!
If you have a well designed training program increasing intensity is part of the design. You haven't said what you like or what you are doing or what your fitness goals are but yes it's important to keep challenging yourself as your capabilities increase. That doesn't mean flipping from one thing to another though.

Looking for some suggests on my stomach area!
You can target stomach muscles and improve posture but you can't target stomach fat. But mostly you are better at working your whole body rather than targeting sections of it.

But I’ll take suggestions on anything!
Cardio with a balance of different intensities doing something you enjoy.
A well designed lifting routine suitable for your experience.
Add as much activity and movement into your daily life as possible.
Avoid excessive deficits.
Be patient, realistic but ambitious, and have a long term view.

Looking for fat burning workouts!

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