Perhaps the question I hear asked the most is, “How do I burn calories fast.” While it would be great to give you a definite answer to this question I’m afraid there is no super fast way to burn a load of calories, it takes time.

But don’t be put off and leave despondent, here are some ways to increase your calorie burning efforts…

1 – To burn the most calories in any type of exercise you need to use exercises that use the quadriceps muscle, that big muscle at the top of the thigh. Due to the size of this muscle, any exercise that involves them burns up a lot of calories.

To get these muscles working you should include exercises like squats, deadlifts, presses, lunges, sprinting, snatches into your workout to burn as much as you can. Or if the gym isn’t for you, get on your bike and get busy. Try to include as many up hill/inclines as you can, or select a gear that you find hard to push, this can also work get those large muscles working.

2 – One intense hour of rowing can yield anywhere from 800 – 1000 calories burned as this works the back muscles and chest. While not as big as the leg muscles they are the second large muscle group of the body.

3 – Jumping rope at a vigorous rate can get this high as well; however, it is much more demanding on your knees and ankles. This might not be ideal if you suffer from weight problems.

4 – High intensity interval training is also claimed to raise the amount of calories you burn. Here’s an example sprint for 45 seconds. Walk for 2 minutes, sprint for 45 seconds, walk for 2 minutes. Repeat this five times. If you do want a bit of variety you can do the same on an elliptical machine/cycling machine. The goal is to absolutely hit the wall and then recover and then do it over.  This training can be grueling, but you can reduce your length of time you have to exercise for to shorter amounts and still get the same results.

5 – Swimming is also a great exercise for high calorie burning, because it exercises every part of the body, your legs, arms, lungs, etc. Plus, but you’re exercising in water rather than air, the added resistance really adds to burning calories because you are constantly trying to maintain balance in the water and keeping afloat.

While it’s important to know how to increase your calorie burning its equally important to know your “Basal Metabolic Rate”, this simply tells you how many calories you burn a day. A lot of people talk about burning calories but don’t realize how many calories they should be eating daily.

You can use the BMR calculator over in the right hand column to work out yours now. Now that you have this number you’ll now know the limit you can safely eat each day to maintain your health without putting weight on.

While it might sound simple if you don’t overeat in the calories department you won’t have to burn them off later through sweat and tears.

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Turn on the TV and you’re bound to see an ad for a miracle weight loss gimmick. With all the pills and contraptions, it seems hard to know what will help us lose weight safely. But the answer really is simple: To rid yourself of unwanted pounds all you need are your own legs, some comfortable shoes, and a little open space.

Walking is an integral part of everyday living. We have to walk every day to do whatever it is we want or need to do, all you have to do is up it a little and you will see the pounds drop off. With walking you will improve your health as you are losing weight. So, walking for weight loss is a very good idea.

While this article is on the topic of burning fat with walking the first and best way to burn fat is to modify your current diet. There are three simple ways you can begin to modify: reduce calories, reduce sodium, and reduce fat.

For example, by substituting a glass of water for a carbonated beverage, you can cut approximately 150 calories or more, depending on how much is consumed. Even if it were fruit juice instead of water, you would still reduce calories by approximately 50 – 100.

But, while I have nothing against brisk walking as it is something that I believe is good for the body and is some thing that I enjoy, brisk walking will not burn as much fat as you are lead to believe. Yes, it does raise the heart rate, yes you are using your larger muscles and yes, it does burn calories BUT it does rank low on the fat burning scale.

“Aerobic” exercise like walking or swimming will burn a great percentage of body fat, but the down side is that you need to be motivated enough to workout frequently. And aerobic exercise only burns fat during the workout so if you want better results and more fat burned, you need to be able to exercise daily and for longer periods of time.

But there are ways around this here are 4 Ways To Burn More Fat Walking…

1. Try and find a route with inclines and walk up hill you mightn’t be able to walk as fast but that extra exertion makes a big difference to the calories you burn.
2. If your route has no inclines, start your walk with a typical steady pace then gradually increase the pace for a moment.
3. Purchase some arm and leg weights before you go walking, and move your arms briskly along with your legs. This helps to tone and also increase the calories burned.
4. If you have small kids, put them in a pram, and take them for a walk around the block. It ads resistance and helps increase the power of the work out.

Power walking workouts are a reasonable way to boost fitness and burn stored body fat. About 45 minutes of power walking burns about 527 calories. In one year, this daily exercise routine burns a total of 192,355 calories per year – about 55 pounds of stored body fat.

If you’re not sure what power walking is its walking as fast as you can as if you are on your way to a very important appointment, or 10 minutes late for it! You’ve probably seen walking like this in the Olympics.

But, while walking can be a good way to maintain weight you must be careful with your food and the necessary exercise you need to do to burn it off. For example, if you eat a chocolate bar, we may need to walk 6 km just to burn it off, down a “Big Mac”, and you could be looking to walk at least 10km to burn those calories ( and that’s not including the fries on the side!)

When it comes to losing fat, nothing is more accurate than the old adage, “calories in, calories out.” In theory, the fewer the calories you take in, the less fat you will store and the less weight you’ll have to lose and shorter you’ll need to walk.

Maybe if we considered how many steps we’d need to make to burn off every meal we might reconsider how much we put in our mouths.