How much exercise do you have to do to burn fat and lose weight?

The time you have to train to burn more fat and lose weight depends on many factors: your current physical condition, the type of exercise, the intensity, if you combine cardio and strength well. But all this will be explained to us by Héctor Liebana, Studio Manager of Orangetheory Fitness La Moraleja. This fitness expert will give you all the keys so you can lose weight, burn fat, increase muscle mass and shape your figure.

• HIIT exercise to lose weight and burn fat in 30 minutes

What is the ideal fat percentage?
We cannot establish a parameter that indicates an ideal percentage of fat for a woman based on age, although although it is true that, saving the extremes, a percentage of fat that ranges between 17% and 22% are good percentages for women of childbearing age.

Once age advances, we should attend to multiple observations to more accurately determine an adequate fat%, so the best indications to carry out would be to eat an adequate diet, perform daily physical activity and comply with the necessary rest processes in order to maintain a healthy lifestyle. From here, there are many determining factors such as pathologies, activity they carry out, period of life in which they are, and their own objectives.

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What exercise to do to burn fat?
Any physical activity that we practice that takes us out of a sedentary situation will produce changes in our body at a physical, physiological and psychological level in a short, medium or long-term space of time. Although it is true that in this case, any activity related to cardiovascular work and strength work will help us achieve the goals that we set ourselves in a given space of time, accompanied by other factors such as diet, hours of sleep, rest or stress release, among other factors. A good programming, followed by the aforementioned tips, can generally lead us to a fat loss goal in a set period of time.

• Cardio exercises to lose weight that you can do at home
  Besides cardio, what other exercises or habits should I incorporate?
  Any cardiovascular activity, coupled with strength work and a hypocaloric diet (fewer calories ingested than consumed) carried out by a professional can lead to the fulfillment of a fat loss goal.

Diet is essential. In addition, you can help yourself with supplements or plants that improve that fat loss. For example, there are naturally occurring compounds that help with weight and glucose control and fat reduction. This is the case of a preparation that is composed of hibiscus and lemon verbena extracts. According to Victoria Lara, a pharmacist in Arkopharma's medical department. Lemon verbena has shown its benefits to inhibit fat production, reduce blood sugar, fat-burning effect, and reduce obesity. For its part, hibiscus induces satiety and has antioxidant and anti-inflammatory effects.

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Do I burn more fat if I exercise on an empty stomach?
Currently, there is no evidence to suggest that practicing sports on an empty stomach improves fat loss. If it is true that intermittent fasting produces some clear benefits such as the process of autophagy and organic misinformation, and even the most moderate consumption of calories during the day due to the fact of eliminating one of the important meals of the day. But the concept as such of training in aids to benefit fat loss, today is not entirely conclusive.

• Weekly exercise routine to squeeze your training

How many days a week do I have to train to lose weight?
There is no stipulated time frame that characterizes fat loss as a consequence of a given activity for a given time. Neither in days a week, nor in time within a workout. In order to establish this parameter, we must pay attention to the qualities and characteristics of the person, their previous antecedents, the objective pursued, the intensity at which the training occurs, the training method we perform, availability, and / or the load distributed between the days of the week that we are available, among others.

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How long do I have to train and what percentage of fat will I lose?
The most important thing is to carry out a first concrete self-assessment of the situation in which we find ourselves. Our physical condition mainly (overweight, history of previous sports work, time availability, food). From here it would be convenient to draw up a plan that leads us to establish a realistic but ambitious goal. Nothing about opting for miracles that are physiologically impossible or extreme, like losing a lot of weight / fat in a short time.

The most important thing would be to be able to set weekly micro goals that motivate us and make us achieve our goal in an upward progression. It is not about setting a set time, but about finding a routine that is suitable for us and being able to mark a much healthier lifestyle for as long as possible.

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