The best way to burn fat and get a lean body

Burn Fat and Define

Want to improve your appearance by building a toned and defined body and eliminating excess fat once and for all?

Before telling you how you can do this, it’s important that you understand how this process works.

Losing fat and gaining definition ≠ Losing Weight

When you diet to lose weight, what normally happens is that by losing weight, you lose fat but also muscle.

But if you want muscle definition, it’s important to lose excess fat without losing muscle.

By dieting for muscle definition, you’re on your way to a lean but toned and strong body. This is the new definition of sexy.

By aiming for more muscle definition, even if you don’t notice great reductions in the numbers on the scale, your appearance will be much better because there will be less volume and your body’s curves will be more defined.

To get the results you want, all you need is to follow our advice and be dedicated:

  • Follow an exercise plan
  • Eat a balanced diet
  • Choose the best supplements

Exercise plan

Studies show that the workouts recommended for losing fat are effective for improving cardiovascular endurance and preserving muscle mass.

For this process, exercises that involve cardio and weight lifting are very important.

Two types of workout that will help you obtain the best results during this process are HIIT workouts (High Intensity Interval Training) and Metabolic Resistance Training:

  • Effective fat burners
  • Increase heart rate, which will burn more calories
  • Accelerate metabolism
  • Helps burn calories even post-workout: because it increases EPOC (Excess post-exercise oxygen consumption)
  • Improve cardiovascular endurance
  • Help tone muscles

HIIT Workouts

HIIT training to help you lose fat and define

HIIT workouts consist of performing high intensity interval exercises with low intensity exercises or short breaks.

It can be done with a running workout, for example, by choosing one of these options:

  • Alternate running with walking
  • Alternate running at a high speed with “break” of running at a slower speed
  • Perform cycles of running and stopping, then running again

The best option for you will depend on your fitness level.

You can also use other types of exercises such as exercises that use body weight. The logic is the same. Perform, for example, 10 squats and rest for 30 seconds (the rest time should decrease as your fitness improves).

Learn more about this workout in our blog post!

Metabolic Resistance Training

Metabolic Resistance Training to help you burn fat and define

This workout consists of performing exercises that involve big muscle groups, where more muscle fibers and muscles are stimulated in order to burn more fat while working the muscles.

Examples: clean and press, bench press, deadlifts. You can use weights or your own body weight.

For best results and to increase intensity, try circuit training: perform the exercises in sequence without a break.

Diet tricks

well-planned diet to help you burn fat and define

To burn fat and increase definition, you don’t need to go hungry, you just need to be careful not to counteract the effort you put into your workouts:

  • Gradually reduce calories.
  • Eat several times a day to keep your metabolism constantly working

Tip: prepare your meals for the entire day and take them with you wherever you go!

  • Increase protein consumption (before and after exercise): helps you feel satisfied and proteins are the building blocks of your muscles, helping you maintain lean muscle mass

Examples: fish, meat, eggs or dairy products (choose the options with the lowest percentage of fat).

  • Reduce your consumption of carbohydrates but don’t eliminate them: to tone and define you’ll need to exercise, which means you’ll need energy and carbohydrates are what give it to you. Besides that, they also help you absorb protein
  • Eat fiber-rich foods: increase the feeling of fullness and regulate bowel movements

Examples: fruits, vegetables, cereals and grains.

Opt for carbohydrates with a lower glycemic index- they take longer to be absorbed by the body, releasing energy throughout the day. Examples: rice, bread, pasta (whole grain options) or oats.

  • Don’t eliminate fats: among many things, they give you energy, help produce hormones (some of which are essential for fat burning) and help absorb essential nutrients

Examples of healthy fats: extra virgin olive oil, fish, peanut, avocado or coconut oil.

Choose the best supplements

In this plan, supplements will be very important, since with the help of the right supplements this process will be more effective.


Are the right choice for those who want to maintain lean muscle mass. Proteins are essential for everyone because our body’s tissues are composed of them, including muscle tissue.

But they’re especially important for people who are physically active because they can accelerate muscle building and muscle recovery, besides helping maintain lean muscle mass during the dieting process.

Drink a protein shake to guarantee your body will be more defined more quickly.

For the best results, we recommend whey protein isolate.


Effective for losing fat and improving physical performance, once it transforms fat into energy, it will give you the boost needed to perform exercises and help you stay defined.


The thermogenics (or fat burners) are one of the most popular supplements for burning fat. They increase body temperature and metabolism, helping burn more calories and fat.

Since they have a stimulant effect, they’ll even give you more energy for your workouts!


CLA or Conjugated Linoleic Acid doesn’t contain stimulants and is a fatty acid that helps maintain lean muscle mass and will help you fight the accumulation of body fat since it’s responsible for helping you transform it into energy.


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