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how to burn fat

How to Burn Fat | How Men Can Lose Fat and Get Abs

How to burn fat? If having more muscle vs. fat is your goal, making healthy lifestyle changes can help you get there. Regardless of how much you weigh, your muscle and fat ratio is what keeps your chronic disease risks low and helps you look and feel your best. There are several tips and tricks that make it easier to reach your weight goals and build the muscular physique, getting Abs After 40. (toc) 

How to Burn Fat

There are several things you can do to enhance your body’s fat-burning ability. How do you burn fat? Examples include:

Reduce Your Calorie Intake

One pound of fat vs. muscle equals about 3,500 calories. So, to lose 1 pound of fat you’d have to expend 3,500 more calories than you consume. If fat loss is your goal, trying the following:

  • Eat 250 fewer calories than you burn off each day to lose 1/2 poundper week
  • Eat 500 fewer calories than you expend daily to lose 1 poundeach week
  • Eat 750 fewer calories than you burn off each day to drop 1 1/2 poundsper week
  • Eat 1,000 fewer calories than you expend daily to lose 2 poundseach week

Dropping body weight and fat at a rate of 1-2 pounds weekly is safe and effective when you want to keep the weight off long term, according to the Centers for Disease Control and Prevention (CDC).

Keep in mind that fat vs. muscle weights are different. Muscle weighs more than fat as it’s denser. So if you begin a new muscle building program for fat loss, the scale might not reflect lost inches – at least not right away.

Eat Fat-Burning Foods

Add fat-burning foods to each meal plan when you desire more muscle compared to fat. Examples of foods that aid in fat-burning include berries, nuts, seeds, whey protein, green tea, coffee, fish, chicken, legumes, avocados, Greek yogurt, cottage cheese, eggs, non-starchy vegetables, and other plant foods rich in fiber.

Are you wondering what these fat-burning foods have in common? They are either loaded with fiber, high in protein, low in calories (high in water content), or rich in heart-healthy plant fats.

Studies show that eating more fiber from plant foods or taking fiber supplements enhances weight loss. Men should aim for at least 30 grams of fiber each day from foods, supplements, or both.

Avoid Certain Foods

Choosing fat-burning foods isn’t the only way to increase your muscle vs. fat ratio. Knowing which foods to steer clear of for fat loss increases your chance of success – especially long term. Avoid the following foods whenever possible (steer clear of them entirely if you can) to burn fat fast and improve your muscle vs. fat ratio:

  • Soda
  • Other sugary drinks
  • Fried foods
  • Baked goods
  • Pies
  • Cakes
  • Ice cream
  • Chocolate
  • Candy

  • Fried foods
  • Fatty cuts of red meat
  • Processed meats
  • Other processed foods
  • White bread and white rice
  • Other refined grains
  • Pizza
  • Macaroni and cheese
  • Fast foods

Sometimes all it takes to increase muscle vs. fat volume is to cut most or all of these foods. After doing so, watch excess body fat melt off!

Drink More Water

Drinking more water helps increase your body’s metabolism and keeps you full longer. It’s a good way to boost satiety without extra calories. Men require about 16 cups of fluids each day. Carry water (use water bottles) with you throughout the day and drink as often as you can –especially before meals. Studies show that doing so often decreases the amount of food you eat at meal time.

How to Build Muscle

Building muscle involves regular exercise – especially strength training. Cardiovascular workouts help build or maintain muscle mass too, but strength training is the best way to achieve the lean physique you desire. It helps improve your muscle vs. fat ratio, especially when combined with regular aerobic workouts. To effectively build muscle mass, which increases your metabolism to accelerate fat burning to get abs after 40, try the following:

Choose Strength Exercises

Lower body strength training: dumbbell squats, alternating dumbbell lunges, walking dumbbell lunges, box step-ups, one-legged squats, squat kicks, squat to reverse leg lifts, and standing dumbbell calf raises.

Lower body strength training: dumbbell squats, alternating dumbbell lunges, walking dumbbell lunges, box step-ups, one-legged squats, squat kicks, squat to reverse leg lifts, and standing dumbbell calf raises.

Check out our YouTube Channel for simple but effective workouts

Check out the post for the top 17 Fat Burning Foods in 2020

FAQ’s

[sc_fs_multi_faq headline-0=”h2″ question-0=”What is the Best Diet for Men over 40?” answer-0=”In short a mediterranean diet, which is high in omega-3 ‘good fats’ that reduce inflammation and increase the ratio of good to bad cholesterol levels. Foods like Salmon, Mackrell, Chia Seeds, Avocado & Walnuts” image-0=”” headline-1=”h2″ question-1=”Why is it hard to lose weight in your 40’s” answer-1=”Two main reasons, 1. Your metabolisum slows down, 2. Diet. To help your weight loss cut down on the amount of calories you consume and be in caloric deficit you can only rely determine this by tracking your food for a short period of time and also stay away from take-aways and processed foods eat a nutrient dense diet” image-1=”” headline-2=”h2″ question-2=”How do you lose Fat in your 40’s” answer-2=”Firstly look at your diet and what you are eating on a daily basis you will be surprised to find that it will be the snacks which are taking your over your daily recommended intake. Secondly move more, get off the sofa, go for a walk, try to aim for 10 to 15k steps per day” image-2=”” headline-3=”h2″ question-3=”Can you lose weight in your 40’s” answer-3=”After the age of 40 your start to lose muscle mass at the rate of 1% per year. Start using resistance training, resistance training rebuilds lean muscle mass, which also helps burn fat and rev your metabolism, it helps keep your bones and body strong and healthy” image-3=”” count=”4″ html=”true” css_class=””]

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