5 Simple Ways to Lose Fat

Working as a fitness expert I have seen this trend year after year where fitness centres are crowded from Jan 1st to Jan 21st and then suddenly all empty again. Almost everyone has atleast once in their life sworn to "get fit" for their new years resolution. This is a great time for fitness centre's to make moeny and though some people do stick with their resolution and make the most out of the money they paid, most people fall off the wagon in the very first month. If you are new to fitness, here are tried - tested 5 ways to lost weight withut making huge investments.

- Roshni Sanghvi

1.Walk - The old school way: Yes! it really is that simple. Wake up, plug in some music and just go for an hour long empty stomach walk before you have your breakfast. No pre coffee/ tea/ cookies nothing (plain water is fine). just wake up and go in for an hour long walk. Notice here, I did not say jog or sprint, but instead walk. not only are early morning walks meditative and therapeutic, but also help tap into the aerobic energy system of your body and burn body fat as a major fuel source. Well, "why not jog?' you may ask. Jogging or sprinting is high intensity cardio and when done on an empty stomach, will lead to the release of cortisol(stress hormone), that may not only breakdown muscle mass, but will also in turn lead to storage of belly fat.

You will have to maintain the duration anywhere from 50-60 minutes. This is because the body had to deplete stored glycogen levels first before tapping into stored fat as an energy source. This, you do not even start to breakdown stored fat until 20-30 minutes once you start your steady cardio. If you already walk but are not seeing any results, it could be because of two reasons.

Firstly, you are inconsistent with this. Make sure you do 50-60 minutes at least 4-6 days a week (if not everyday). Secondly, you are walking very slowly.Your intensity should be such that you are slightly out of breath and cannot hold a conversation of more than 5-6 words at a time. This form of cardio is called Moderate Intensity steady state cardio or MISS for shot. If you want to super pump your results, add in the evening's too. Walking costs nothing and is the most under used fat loss pill. Try and get in your sessions early morning when the air is still fresh and not over polluted. I would suggest using a treadmill if you wake up anytime later than 7 am.