Increase Fat-Burning Hormones by Using These Two Exercise Strategies Consistently

I can’t stress enough just how important hormones are when it comes to fat loss.

Having the right balance of insulin, cortisol, and testosterone will set you up for success in weight loss and maintaining your shape for life.

And ladies, testosterone is essential for you too.

Testosterone is vital for good health and happiness.

Having lower than average levels is why so many people struggle to lose weight.

It’s also an essential hormone for building muscle, and without enough of it, you might feel like all the effort made in the gym isn’t doing anything for you.

That can be pretty frustrating.

Doing all the right things every day, but it’s just not working for you.

Pay attention to nutrition first and foremost

Hormones and body composition are predominantly governed by what you eat daily.

Without proper nutrition, exercise is fruitless.

You will be wasting your precious life energy.

If you want to handle hormones, look at your daily food.

Be honest with yourself — are you treating food as a fuel source, or just indulging in it at the expense of your goals?

Fat gain can slowly add up without you realising.

One day, those pants don’t fit, and your top is getting a little tighter.

It can happen to you, and it’s happened to me many times!

All you have to think about when preparing your meals are the following (I’m keeping this super simple)

Eat enough fats daily

Fat burning hormones are made out of cholesterol (the good kind).

The best way to nourish these hormones is by feeding them fats.

Foods like salmon, nuts, coconut oil, olive oil and avocado are rich in healthy fats that help the fat burning process.

Eating a diet high in protein is essential

Just don’t forget about your vegetables either.

Optimising blood sugar is essential, and high fibre diets eliminate cravings and help us burn stored body fat.

Combine protein, fats and veggies in every meal, and you have the ultimate nutrient-rich combination around.

Next time you decide to overindulge in refined sugar-filled foods

Think of what it’s doing to your fat-burning hormones.

It causes an insulin spike, which stops your body from burning fat as fuel.

Instead, it starts to find little places to compile those calories — that’s your fat cells!

Ok, so now we’ve gotten the basics of nutrition out of the way; what are the two best types of training to tap into fat stores and get the best results in the least amount of time?

I knew you would be wondering, but the two main options are pretty obvious. They are HIIT (sprinting) and weight training, of course!

Best two exercises for fat burning and body composition

Sprinting (up hills or on a treadmill) and lifting moderate to heavy weights regularly

These two exercises have a tremendous effect on our fat-burning hormones.

Once you begin to improve the balance with diet, adding exercise into the mix supercharges your efforts.

Use multi-joint exercises

As I’ve repeated time and time, these exercises (squats, lunges, deadlifts, pullups etc.) use the most muscle on your body to perform.

Therefore, it’s more strenuous on the body and causes the ultimate fat burning environment.

But I want to shape those smaller muscles

Yes, it’s a good idea to do this, but at the end of your session.

Save your energy for the bigger, more effective multi-joint lifts, and then finish with those small isolated movements.

That includes biceps curls, calf raises, and triceps extensions.

Bonus tip: Shorten your rest periods to help Human Growth Hormone peak, which is a great way to alternate your training variety and keep your interest on the job.

My favourite way of doing this is to schedule two exercises (or three if you are keen) back to back and allow a short rest after the last exercise.

Rinse and repeat

Sprint baby sprint

Brutal but the ultimate fat burner around.

This is one of the highest intensity training around.

Want some evidence? Well, check out the top sprinters around, and you will notice just how ripped and muscular they are.

Long-distance runners are more on the skinny and depleted side.

You take your pick on how you would prefer to look.

Bonus Tip: Try this one when it’s your sprint day.

Perform a 35-second sprint, with a ten-second rest.

Or, as an alternative, try decreasing the distance to 400 meters, followed by a four-minute rest.

You can play around with the figures, but these give you an idea of what can be done.

Takeaway

Diet and proper training are essential for optimal fat burning.

If you are struggling right now or perhaps experiencing a plateau when it comes to your fat loss, try some of these alternatives here to help you move the needle.

May I add these important fat-burning hormones are triggered by fasting regularly.

The results are phenomenal, and I can only give you my own experience here.

But, coming from a bodybuilder having five meals a day, and now to 2, I can honestly say it’s produced marvellous health and muscle building potential.

So that could be one option to try.

Lastly, have a bit of fun with this.

Don’t add an increase of cortisol to the fat loss mix.

Take your time, eat well and eventually, your body will catch up.

NOTE: The health information in this post is for general information and educational purposes only and is not a substitute for professional advice. Accordingly, before taking any actions based on such information, I encourage you to consult with the appropriate professionals. I do not provide any medical/health advice.

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