Stationary bike workouts can be incredibly effective at burning fat. Here's how to make this gym staple work for you. Discover How The “Health Foods” You're Eating Every Day Are Making Your Fat Cells SICK. Making it IMPOSSIBLE to lose weight, while also damaging your joints. Lean It UP How To Burn Fat Around The Neck Rear Head - Detox Body Cleanser How To Burn Fat Around The Neck Rear Head Republic Of Tea Get Clean Detox Detox Juice Program. How to burn more fat for weight loss. How can you burn more fat through weight training and cardio? What role does high-intensity exercise play? Weight loss 56 ways to burn belly fat faster Ready to lose your gut and get rid of love handles once and for all? Our experts offer up easy, doable (and yes, even fun. Fat-burning workouts How to burn fat Everything you need to know about optimizing your routine to eliminate belly fat. Your Fat Burning Workout Routine: Burn Fat, Burn Calories. Your Comfort Zone Flipping channels on the tube, you lope along, either running or walking, at the same ho- hum speed you were at yesterday. And the day before. ![]() ![]() And the day before that. Blast More Fat. Don't bounce. You're not in an allergy- drug ad, running through fields of flowers. Keep your movement forward, not up and down, says Los Angeles- based personal trainer Gunnar Peterson. By focusing on your backside, you'll contract — and tone — the muscle (and make it, not the fat surrounding it, the star of your Sevens). And the more muscle you have, the more calories you'll need to maintain it — and the more fat you'll burn. Challenge your muscles. How to Burn Belly Fat Fast. Many people struggle with weight loss issues. Losing belly fat in particular is about more than just aesthetics: visceral fat, the kind of. At the end of a workout, slow your speed to 2. Skip for 3. 0 seconds, walk for 3. Runners should land lightly to minimize impact on the joints; you shouldn't be able to hear your foot strike over your i. Pod. And, if the machine has arms, your upper body is too. To maximize fat burning, don't let the machine's gliding momentum dictate your pace. Your leg muscles should push the pedals around. If there are rails, lightly rest your hands on them — but no white- knuckling, since you may end up supporting your body weight that way. Use intervals. During every third song on your MP3 player or every commercial break, ramp up the intensity and go as hard as you can. Use your whole body. Every other minute, concentrate on strengthening your arms or core — you'll recruit more muscles and incinerate more fat. To burn fat without losing muscle there are two options when it comes to cardio and they're at extreme opposite ends of the spectrum. For example, if you're on a full- body machine, consciously engage your arms; push and pull with the same intensity as you're using for your legs. If it's a lower- body machine, put your arms in an athletic position — elbows bent, upper arms close to your ribs — to strengthen your core. For tips to blast your buns at the gym, see WH's . Blast More Fat. Stand up straight. Pretend you're squeezing a balloon between your shoulder blades, says Brooke Siler, author of The Ultimate Pilates Body Challenge. Use the rails for balance only, not support. Picture- perfect posture forces your core and back muscles to contract — great for toning. And engaging more muscles means burning more fat. Mix up the depth of your stepping. In doing so, you'll surprise your muscles, which leads to an increased calorie burn. If you're a short stepper, add 1 minute of long, slow steps every 5 minutes. If you usually go long and slow, pick up the pace and shorten the step to about 6 inches to make your muscles react and therefore adapt — that's where the change comes in. Each section lasts two minutes. For a back and shoulder workout, extend your arms from your shoulders and do small circles in one direction for 1. To build shin strength, use just the balls of feet to push down the pedals (don't lift heels); For hamstrings, use just heels on the pedals (keep your toes lifted). For an abs workout, holding a 3- to 5- pound weight in each hand. Bend your elbows and palms close to your abs and twist slowly from side to side as you keep your abs engaged. And make sure your feet are flat on the pedals. If you originate all movement in your core, not your legs, it will (a) hurt like a bitch and (b) work new muscles hard . And you're about to start the cooldown. What was that about indoor cycling being such a good workout? Blast More Fat. Crank it up. God created the resistance knob for a heavenly reason. Use it, especially on hills, to whittle your thighs to swimsuit- worthy slimness. Dixie Douville, R. N., a master Spinning instructor with Mad Dogg Athletics in Flanders, New Jersey, advises a pace of 6. Find yours by counting how many times one foot goes around in 1. And keep it there. On flat terrain, aim for 8. That way, you'll use your muscles, not the momentum of the weighted front wheel, to power the bike. Go faster and you risk momentum taking over. This increases your muscular endurance and incinerates more fat. When you stand, you can use your whole leg for leverage and your body weight for momentum; sitting means you have to push more weight around with less help. Thirteen minutes after that, you're home — where you take off your shoes so you can find them tomorrow to do the exact same route. Blast More Fat. Run tall. Even more important, think about running tall. You can suddenly run longer — and burn more calories. Mix it up. Run your regular route in the opposite direction so your body doesn't know when to expect the hills. Better yet: Change your speed. Day 2, speed it up a notch, but run for only 2. Day 3, throw in some intervals: Run fast for 1 minute, easy for 2, and repeat 6 to 1. At the end of a workout, slim down your legs, bump up your heart rate, and build speed by doing drills. For 1. 5 seconds, do knee pulls: Pull one knee high until your quads are parallel to the ground, then alternate with the other knee in rapid succession. Jog for 1 minute. Do 1. 5 seconds of butt kicks: Try to hit your glutes with your heel. Jog for 1 minute. Finally, do grapevine (moving sideways, step your left foot over your right foot, then your left foot behind your right foot). Do 1. 5 seconds, leading with one foot, then 1. Jog for 1 minute, then cool down. As your strength increases, add sets. Weight Training. Your Comfort Zone Intimidated by heavy metal, you stick to the light stuff — nothing more than 1. Blast More Fat. Pop some veins. Forget vanity. The weight you're hoisting should leave you red- faced and weak. On one day, choose a weight you can lift for 8 to 1. It won't make you huge. It will build more muscle, which (all together now) burns more fat. Minimize downtime. Allow 1 minute between sets for maximum burn. You'll keep your heart rate elevated and your metabolism juiced — both helpful calorie- burning boosts. Recruit all muscles. To use as many muscles as possible, stand instead of sitting. Or, even better, stand on a Bosu or balance board. Don't let machines be an excuse to rest, Griscom says. For example, on the chest press machine, don't let your back touch the seat (or drop the seat all the way down). Get into a squatting position and do the reps from there.**WEB EXCLUSIVE: Form Fix Just say no to the inner- and outer- thigh machine, what Nutting calls, . The inner and outer thighs get a much better workout when you do squats, lunges, step- ups and leg presses; anytime you have to keep your knee tracking forward, they get a workout.
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