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Research suggests 20 to 40 minutes of moderate to. This type of exercise conditions your heart and lungs. Disrupted sleep also sends your appetite haywire by altering your levels of ghrelin, the ‘hunger hormone’, according to Harvard University research. Walking, running, dancing, and kickboxing are all forms of cardio (aka aerobic exercise). Light exposure affects sleep depth and duration, which can alter the production of fat-burning hormones, making you more prone to fat gain. This hormone increases fat metabolism and aids muscle recovery, and research in the journal Metabolism shows that consuming alcohol before bed can reduce output by around 70%.
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9pm Drink earlyĪlcohol inhibits fat burning because the liver prioritises alcohol metabolism to clear it out of the system – and if consumed late in the evening it can have a huge impact on sleep quality and growth hormone. The night-time carb eaters also reported feeling more satisfied and happier with their diets – if nothing else, it makes it easier to order when you go out for dinner. According to a study published in the journal Obesity, eating the majority of their carbs in the evening actually encouraged lower body fat levels in test subjects. The advice not to eat carbs after 6pm is still trotted out frequently, but more up-to-date research indicates that it’s dead wrong. But the Delboeuf illusion, as it’s known, can also be put to good use, helping you increase your intake of green veg by using a green plate. Researchers from Cornell University found that when participants ate food closely matching the colour of their plate they ate on average almost 25% more.
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We all know that the size of your plate can affect the amount of food you eat, but it turns out that the colour can do the same. In short, adding a solid HIIT workout 1 to 3 days a week can improve your overall fitness dramatically. HIIT will also boost metabolism, improve overall cardiovascular functions and build lean muscle and type 2 fast twitch muscle fibers. Finish your workout with rounds of three pull-ups, five press-ups and seven squats, done as many times as possible in five minutes. HIIT workouts burn fat faster and more effectively than steady state cardio. Gym time is precious, so why choose between muscle-building weights and fat-burning cardio? Building muscle requires physical and metabolic load, and ‘finisher circuits’ targeting either the upper or lower body trigger both fat-burning effects and muscle hypertrophy at the metabolic level, according to recent findings published in the Journal Of Strength And Conditioning Research.