शरीर की चर्बी कैसे बर्न करें?/how to burn a body fat?

 If you’re trying to slim down for health reasons or want to fit back into that pair of jeans that probably just shrunk in the wash, you’ll need a little scientific know-how, patience, and a side of body positivity.

Men are from Mars, women are from Venus…

And the differences extend to how our bodies store, process, and burn fat.

What’s a healthy body fat percentage?

For women it’s thought to be somewhere between 21 to 35 percent.

For men, this sweet spot falls somewhere between 8 to 24 percent.

Other factors matter too, like age, lifestyle, and body type.

Little-to-no fat is little-to-no good

Having too little body fat can be just as dangerous as having too much. Your body needs a certain level of “essential fat” in order to function optimally.

This means maintaining a minimum body fat percentage between 10 to 13 percent for women and 2 to 5 percent for men. Falling below that can cause a bunch of unpleasantness, including:

• vitamin deficiencies
• increased risk of heart disease
• nervous system damage
• a weakened immune system
• diabetes
• fertility issues

Without body fat, your body may even start to break down muscle, which can make you feel weak and tired.

So how much fat is on me?

There are many ways to measure body fat percentage. Some are simple and affordable, while others are a little more pricey and may not be super accurate.

Some different ways to measure body fat include:

• skinfold calipers
• hydrostatic weighing
• dual-energy x-ray absorptiometry (DXA)
• body circumference measuring

For the most accurate body fat measurement, turn to a doctor or trainer. Weight and size charts aren’t one-size-fits-all, as they don’t consider key factors for a person’s overall health. And health is what matters most.

How do I lose fat without losing muscle?

Having muscle mass helps you burn fat faster. Studies have shown that quick weight loss results in more accompanying muscle loss than gradual weight loss.

That’s a reason to slow down, stop obsessing over calorie counting, and focus on preserving those sweet muscles.

And don’t obsess over the scale. A small amount of muscle weighs more than a large amount of fat, so the readings can be discouraging and misleading.

Instead, track body measurements with a tape measure and a notebook — the OG fitness “app.”

A 6-Step Fat-Burning Workout

Kom helped us put together a fat-burning workout that you can complete at home or at the gym. She recommends doing each exercise for 30 seconds back to back with 30 to 60 seconds of rest in between each round. Try not to rest in between the moves — that’ll keep your heart rate up and your body burning calories and fat, Kom says. This should be done at a high intensity that leaves you breathless, though maintaining good form is more important than speed, Kom says.

How many rounds you do is up to you and your ability. Kom says the most important things are to avoid injury and to enjoy the workout. “If you don’t like how it feels, you're less likely to do it again,” she says. Try to knock it out two or three times per week. Do one round for a quick fat-blasting break if you’re short on time, or as many rounds as you can fit into 15 to 30 minutes to reap the most benefit, she says.

1. Jumping Jacks

Start in a standing position with your arms resting at your sides. Slightly bend your knees and jump your legs out so they’re a little more than shoulder-width apart. At the same time, thrust your arms out and over your head. Then return your body to your starting position and repeat for 30 seconds of continuous jumping.

2. Burpees

Stand with your feet shoulder-width apart. In one fluid motion, lower your body into a squat, place your hands on the ground in front of your feet, and jump your feet back so you land in a plank position. Then jump to return your feet to near your hands and complete a powerful jump straight up into the air. Repeat. To make it more challenging, add a push-up when you’re in the plank position. If you’re a beginner, do a squat thrust instead for lower impact: The move is similar to a burpee, except you don’t complete the explosive jump at the end and simply stand up.

3. Squat Jumps

squat-jumps

With your feet shoulder-width apart, lower your body into a squat position (back and upper body stay lifted, and hips and butt lower down to the ground as if you’re sitting in an imaginary chair). Keep your core tight and launch into an explosive jump. Land lightly on your feet and immediately lower into a squat again. Repeat.

4. Skater Jumps

skater-jumps2

Stand with your feet hip-width apart. With your right foot planted, cross your left leg behind you and out to your right side (almost as if you’re doing a curtsy lunge). Your weight should be supported by your right leg. Simultaneously, swing your right arm out to about shoulder height and your left arm across your body reaching toward your right hip. Then jump to your left and repeat the movement on your left side. Land on your left foot and swing your right leg behind you and out to your left side. (Left arm should simultaneously swing out to your left side and right arm should extend toward your left hip.) Continue leaping back and forth with arms swinging in a skating motion.

5. Plank Jacks

plank-jack

Begin in a plank position with your wrists in line with your shoulders and your body extended in a straight line behind you. Your feet should be planted together on the floor. Jump your legs out wide, and then jump them back together at a quick pace.

6. High Knees

high-knees

From a standing position, lift your left knee into your chest. Swiftly switch your legs so your right knee is now pulled into your chest. At a nonstop pace, keep alternating your knees and move your arms in a running motion, with your left arm lifting with your right leg and right arm lifting with your left leg.