I’m sure a lot of you have already heard of Sayat.me, but for those who don’t, know well it’s basically a page for you to ask people questions anonymously. I have been on this page a while now and one of the most frequent question I get on my page is how to burn fat and what kind of cardio that I do.
I find it very hard to answer this question in such a short post so I decided to share what kinds of workout routines that I do! Please bear in mind I’m not a fitness instructor or coach so I’m not telling you what YOU need to do or avoid. I’m just sharing the things I do that I find quite useful so you guys are more than welcome to share your fitness knowledge with me too!
How to burn fat or reduce body fat?
The first thing you should do is watch your food intake.
If you want to lose weight, you will need to consume fewer calories than what your body can burn per day, simple as that. Some people might have a misconception of working out. The reason they go to the gym is so that they can eat more. Some people think that they want to lose weight fast, so they workout and cut down to one meal per day. Both are wrong! You need to eat 3 balanced meals per day so your body will maintain a healthy metabolism.
If you want to lose body fat, you will need to reduce the fat in your diet. Your body can only burn so much fats per day, so naturally if you consume too much fat, it won’t be burned and will be stored in your body. A few simple changes you can make to your diet is such as switching to low-fat milk and avoiding full-fat dairy products such as cheese, yogurt, butter. You might not realize this but take a look at your full-cream milk and butter packaging, you will be shocked at the amount of fat per serving.
Also, consume less fatty foods, or substitute them if you can. Avoid fried foods such as fried chicken and substitute with grilled chicken. Avoid eating chicken skin as it is high in fats and cholesterol. Don’t feel bad if you can’t avoid these foods, just consume less and try to have a healthier choice for the next meal. Good fats are good in moderation such as avocado and fish oil.
The next step is to work out, lift weights, do low-intensity cardio, in order to burn fat, and look lean!
As for me, personally, I have extra challenges in maintaining a proper diet so I’ll just share my own experience with you guys.
It’s easy to say but very hard to do. SO HOW?
I’m a typical ASIAN girl who loves eating RICE. I can finish 2 big bowls of hot steamy rice but to achieve my perfect body goal I have to cut down on my carbs intake. I still take carbs because your body needs some carbs to function. What I do is that I cut down my rice intake from 1 bowl to half then now I only eat only a few tablespoons of rice or noodles. It’s very hard at first but slowly you will get used to it and your body will thank you for that.
Besides carbs, I DON’T eat desserts or sweets. I’m quite lucky because I was never a dessert person. I hate sweets, ice creams, cake and etc. so to cut down on dessert is super easy for me. The only thing that is hard for me is to cut down on soft drinks =( I love Coke, Sprite or 100 plus but they are all bad for our body because the sugar content is insane! Sugar/carbs that is not burned off in our bodies will turn into fat! What I do is that I replace them with soda water and a slice of lemon, no sugar, so I still get a fizzy drink that tastes good!
What kind of cardio do you do in the gym?
A few of you asked me this question and my answer is RUNNING. What I usually do is that I start off by running on the treadmill for 15 min. The more efficient way of burning fats on the treadmill is that you sprint for 1 min (speed 10 or 11) then you fast-walk for another 1 min (speed 7 or 8) continue doing it for 15 min. It’s torturing but it helps to burn fat faster than running on the treadmill for 20 min.
If you don’t like running on the treadmill, you can use the cross-country elliptical, cycling, swimming, or you can also try HIIT (high-intensity interval training) workouts. Jump lunges, jump squats, burpees, jump rope and jumping jacks, 15-20 times for 3 circuits then complete with a 1 min plank. If you’re not sure how you can Google HIIT workouts on Youtube and follow the steps.
Why is my weight not going down?
A few of you ask me why does my weight still remains the same even though I cut down my fat intake and I exercise a lot? Well, you can gain muscle mass and lose fat but when you step on the weighting scale the number will still remain the same.
For example, back to when I haven’t started eating clean or exercise my weight was still the same as now 53kg but my fat % is now way lower than before and my muscle % is higher too. So just keep in mind of your body composition and how you look in the mirror matters more than what the scale says. Do yourself a favor stop weighing yourself and start hitting the gym!
So there goes for my most frequently asked questions but I think they might apply more for beginners. If you have been working out for a long time, or already do a lot of running, and are looking for something fun and challenging, I have something for you!
Have you heard of MYBUDDIES RUN 2017 which is organized by MYNIC in collaboration with KKMM? It’s basically a healthy lifestyle event for everyone, not just professional marathon runners! This exciting run will be held at MAEPS Serdang on 20th Aug 2017!
There will be a total of RM60,000 worth of prizes to be won too!!
You can refer below for their package:
21 KM - RM 100
10 KM – RM 85
05 KM – RM 75
Package 5km x 4 pax – RM 280
If you are new to marathon running or even a beginner, you can still join in on the fun because you can choose between 5km – 21km! For beginners who have never done it but are very interested to join, I would suggest you to go with the 5km because it’s just nice for you and your friends to experience the fun and also get into running.
Each participant is entitled to a race medal at the end of the run!
All you need to do is to register online now at www.mybuddies.my and start training or just add a 30 to 60 min run to your usual workout routine! =)
Here are more details of the run!
DATE: 20 August 2017 (Sun)
TIME: 05.30 am – 11.00 am
VENUE: MAEPS, Serdang