If your aim is to burn fat fast, taking traditional methods such as slow pace cardio and low calorie/carbs/fat diet won’t help at all. Those approach may work at first, but as time passed, you’ll notice that it’ll give you even less progress for the very same efforts, sometimes you won’t make progress at all. Why? It is simply because your body have adapted with your monotonous activities and make them have less effects over time.
Those methods fail because they can’t fulfill the iron rule of fast fat burning: keeping your metabolic rate high at all time. Keeping your metabolic rate steadily high will allow you to burn fat fast, keeping you from gain weight again, and make sure that your exercise or diet effort continue to give the finest result day after day.
To maintain your metabolic rate steadily high, you should change your monotonous diet and workout into something much more flexible, something that your body can’t expect and will not have any chance to adjust itself with it. When your body make “adjustment”, it will slow down its metabolic rate and keeping fat instead of burn it.
As I said before, the first step to achieve fast fat burning is stop doing monotonous diet. It can be done by understanding the principe of calorie shifting and apply it to your meal plan. Basically, you ensure that your calorie intake between meals keep varied; occasionally rich, occasionally low calorie. This will make your body keep guessing and can’t adjust itself to the change, thus keeping your metabolic rate steadily high.
There are a few more in it though; merely altering your calorie intake will not get the job done. Your meal plan should indeed following the calorie shifting principle, but that’s not all; it should keep you healthy by including all food groups (vegetables, meat, fruits, and so on) and make sure you have sufficient nutrient intake.
The second step to achieve fast fat burning is make sure that your workout will keep your body guessing. Basically, it share the same principle with calorie shifting theory; the method is known as high intensity interval training.
This is how you do it: stop doing slow steady pace exercise for the entire session, instead keep alternating between high and low intensity exercises.
The easiest example for this is running; try slow jog for two minutes, followed by sprint for 1 minute, back to slow jog for two minutes, and so on. You may also use distance; for instance: sprint for 50 yards, then rest for 1-2 minutes and sprint again; repeat this 6-10 times. This theory can also be applied in other exercises: swimming, bodyweight exercises such as squat and pushups, bicycling, etc.
So here is the key of fast fat burning: apply calorie shifting in your daily meals and high intensity interval training in your exercise menu. You don’t need to do the HIIT every single day; on the other hand, you must apply calorie shifting in your daily meal plan.
Check some examples of time efficient exercises at effective exercise program for weight loss purpose. In case you already in your 40s, learn how to adjust your weight loss attempt with your body on weight loss over 40.