How to Burn Fat This Summer

Patient Expert

It's time to burn the fat Summer is here, bathing suits are waiting to be worn and it is a great time to shed our winter weight. While this will not happen overnight, here are ways to get started:

  • Intensity: Increase the intensity of your cardio workouts. When you exercise at the same pace for an extended period of time, your body tends to go into autopilot mode and isn't really being challenged. Yes, you are still burning calories, but you are not really blasting the fat zones. Try replacing a long duration cardio session with an intense 20 to 30-minute HIIT (high intensity interval training) session. You'll notice a difference in how you feel physically and mentally, you will burn just as many calories (if not more), and you will also burn more calories after the workout as your body works to recover.

  • Strength train: I cannot stress this one enough. Everyone can benefit from incorporating strength training into his or her life. Not only does it create a better body shape, but it also makes your body into a more metabolically active machine. (Translation: You will burn more calories all day long.) It is also essential for bone health, especially as we age. So lift heavy weights and watch the fat melt away.

  • Cleap your diet: If you are doing all the right things in the gym but still eating a poor diet, you will not see great results. The reality of life is you** cannot outtrain a bad diet.** Don't be a beast at the gym and then make poor food choices at home. Nourish your body with plenty of green leafy vegetables and lean protein. And skip the junk.

Here is a sample HIIT workout to get you started. First, do a cardio warm up of your choice for five to eight minutes. Then,

  1. 20 seconds of squat jumps

  2. 10 seconds rest

  3. 20 seconds of lunge jumps

  4. 10 seconds rest

  5. 20 seconds of burpees

  6. 10 seconds rest

Repeat the circuit five to eight times. Then cool down and recover. And don't forget to stretch!