5 Ways to Burn Fat Today

Kickstart your fat loss immediately with these simple, science-backed strategies.https://js2content.jimstoppani.com/rich/files/

Written By Jim Stoppani, PhD

Updated August 22, 2024

Getting shredded takes time and dedication, but you can start burning fat immediately by adopting a handful of simple strategies. When combined with a balanced diet and regular exercise, these five scientifically backed tips can help you see results faster and get a 6-pack sooner than you think.

1. Do a HIIT Cardio Workout

Forget the old myth that low-intensity cardio is the best way to burn fat. High-intensity interval training (HIIT) has been proven to burn more fat in less time compared to steady-state cardio. Research shows that those who do HIIT lose about twice as much body fat as those who stick to slow, steady cardio routines. The real benefit of HIIT lies in its ability to keep your metabolism elevated long after your workout is over, leading to continued fat burning throughout the day.

HIIT can be done in various forms, such as sprints alternated with low-intensity recovery periods or my popular cardioacceleration technique. Another popular method is Tabatas , which involves eight 20-second bursts of intense exercise followed by 10 seconds of rest, totaling four minutes. Whether you’re doing kettlebell swings or sprinting, HIIT can be a quick, effective way to boost your fat loss.

Action Steps

BURN FAT WITH THE SHOW TIME WORKOUT PROGRAM

2. Lift Heavy

A common misconception is that light weights and high reps are the key to getting lean. While higher reps can increase the total amount of work done, lifting heavier weights actually has a more significant impact on your metabolism. Studies from the Norwegian University of Sport and Physical Education have shown that lifting heavier weights (around six reps per set) leads to a greater and more sustained rise in resting metabolic rate compared to lighter weights and higher reps.

By incorporating heavy lifting into your workouts, you can boost your metabolic rate long after your gym session ends, helping you burn more calories and fat throughout the day.

Action Steps

Designate at least one exercise per muscle group in a given workout and go heavy with sets of 6 reps (increasing your weight accordingly) – ie, 4 sets of 6 reps (4x6) for that exercise.
For a heavy “micro cycle” phase, do 4x6 on all exercises for an entire week. To extend the phase, repeat for another 2-3 weeks (4 weeks total) before reducing your weights and increasing rep counts.
Another option is to designate one workout per week as a “heavy day” and do 4x6 on every exercise in that workout. Your other workouts for the week would consist of moderate rep counts (8-12 reps) and high-rep sets (15-20, up to 30 reps).

3. Cut Your Rest Periods

If you’re spending too much time resting between sets, you’re missing out on an opportunity to burn more fat. Research from the College of New Jersey found that subjects who rested for only 30 seconds between sets burned over 50% more calories than those who rested for three minutes. To maximize fat loss, minimize rest time and keep moving in the gym.

Incorporating supersets, where you perform two exercises back-to-back with minimal rest, or using cardioacceleration, where you perform high-intensity cardio between sets, can further enhance fat burning and reduce your overall workout time.

Action Steps

Try my Unrested Development workout program, which gradually takes rest periods down to 30 seconds between sets over the course of several weeks.
Here’s an overview of my Rest Rundown technique .

4. Get Up and Move Every 30 Minutes

Sitting for prolonged periods can severely compromise your fat-loss efforts. Research from Australia has shown that even those who exercise regularly but spend a lot of time sitting have higher waist circumference, blood pressure, and blood glucose levels. Prolonged sitting blunts the activity of fat-burning enzymes, making it harder to lose weight.

To counteract this, follow the 30/60 Rule: get up and move for at least 60 seconds every 30 minutes. Whether at work, watching TV, or sitting at a computer, take frequent breaks to stretch, walk around, or do some light activity. These small bursts of movement can add up, keeping your metabolism active and helping you burn more fat throughout the day.

Action Steps

To stay on track with the 30/60 Rule, use technology. Set an alert on your phone to go off every 30 minutes. When it does, make sure you get out of your seat and move for 60 seconds at the very least—whether you’re walking, doing push-ups, or maybe some bodyweight squats. Just do something for 60 seconds (or more)!
If you’re driving long distances, where stopping every 30 minutes isn’t feasible, at least try and stop every hour if possible. In either case, when you reach your destination, make it a point to go for an extended walk to make up for all the time sitting. If it’s your work commute, park far away from the entrance so that your walk into the office is longer than normal.

5. Drink 2 Cups of Cold Water Before Every Meal

Drinking water, especially cold water, before meals is a simple yet effective way to boost fat loss. Virginia Tech researchers found that people who drank two cups of water before meals consumed fewer calories and lost nearly 50% more weight than those who didn’t.

Cold water also boosts your metabolism. German researchers discovered that drinking 500 mL of cold water on an empty stomach increased metabolic rate by 30%. This effect is due to a rise in norepinephrine levels, a hormone that enhances fat burning. Drinking cold water before meals can help you eat less and burn more calories at rest.

Staying hydrated not only supports fat loss but also improves strength, endurance, and cognitive function.

Action Steps

To maximize fat loss, aim to drink two cups of cold water before each meal and maintain a daily water intake of 1-1.5 gallons.
Make water consumption as easy and convenient as possible. Invest in an insulated water bottle that you always have at arms’ reach and full of ice cold water. And/or keep your refrigerator stocked with water bottles for the times you don’t feel like filling up your Yeti.
When working, make sure there’s always a cup or bottle of water at your workstation (ie, on your desk) so that hydrating is always within reach.
To take your hydration to the next level with key electrolytes, add JYM Hydration powder to your water bottle.

By incorporating these five strategies into your daily routine, you can kickstart your fat-burning process today and start seeing the results you’ve been working toward.

BURN FAT WITH THE SHOW TIME WORKOUT PROGRAM

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