How To Burn Body Fat With Weekly Workout

What is Fat?

Fats are essential part of our diet that helps the body make use of some vitamins and also keep the skin healthy; they also help the body in storing energy. We have different types of fats, some are healthier than each other, so it’s essential you know the one to take and the one not to take. It is important to note that both the healthy and unhealthy fat, when eaten in large amounts, can contribute to weight gain.

Fat produces more energy to the body than any other nutrient, so when you eat less fat, it can lead to loss of weight.

Types of Fat

We have different types of fats.

  1. Unsaturated fat: This is considered a beneficial fat because it can help improve the cholesterol level in the blood, make your heart rhythms to be stable, and help lower disease risk in the body. They are mainly found in food from plants such as vegetable oils, nuts, seeds, fish, etc.
  2. Saturated Fat: Every food that contains fat has a mixture of different types of fat. Healthy foods like chicken and nuts have a little amount of saturated fat though not compared to the amount that is in cheese, red meat, butter, ice cream, and beef. Coconut, coconut oil, palm oil, and palm kernel oil are rich in saturated fats.
  3. Trans Fat: This type of fat is the worst for the blood vessels, heart, and other parts of the body. Even when you eat it in a small quantity, it increases disease risk for the body, it contributes to insulin resistance, and it creates inflammation which causes heart disease, stroke, diabetes, and other chronic diseases.

It is essential always to eat good fats that are beneficial and avoid harmful bad fats; this is to prevent having a low-fat diamond. Eat foods that have good unsaturated fats, eat less of food that is high in saturated fats, and altogether avoid Trans fats.

Dangers of Having Excess Fat in the Body

When there is excess fat in the body, it can lead to overweight and obesity; this will increase the risk of having health problems like heart disease, certain cancer, and diabetes. For a pregnant woman, excess weight can cause short and long term health issues for both mother and child.

The excess weight which is mainly caused by too much fat in the body can increase the risk of the following health problems;

  • Certain type of cancer
  • Sleep disorder
  • High blood pressure
  • Type 2 diabetes
  • Kidney disease
  • For a pregnant woman, it can cause high blood sugar, high blood pressure and increase the risk of delivering through cesarean (C-section)
  • Fatty liver disease

Body Fat Percentage

This simply means the amount of fat that is in your body. Everybody, including men and women, carries a different percentage of body fat. Body fat is necessary for the survival of the body. It protects the internal organs and helps to store energy for use in times of peril and more.

Essential Fat

This simply means the required amount of fat needed for survival. If the fat is less than this quantity, it can result in the failure of the body organ.

Below is the “generally accepted” chart of body fat percentage for both men and women:

Women Men
Essential fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 26% plus

How Does Workout Help Burn Fat?

To lose weight caused by excess fat in the body, the amount of calories you burn should be more than the amount you consume. When you exercise, it helps you burn off some of these extra calories.

However, only exercise is not enough to make some people lose weight. This is because the exercise will increase hunger in them and make them eat more calories than they burned during the workout.

Health Benefits of Exercise

Exercise has so many benefits to human health; it can lower the risk of suffering diseases such as diabetes, obesity, osteoporosis, heart disease, and some cancers.

People who do exercise regularly have up to 50% lower risk of dying as a result of some of these diseases.

Exercise increases your mental state by helping you manage stress.


Aside from dieting, one of the most common strategies used by those trying to shed weight is exercise. It helps burn calories during weight loss. We have different type of workout, and it includes the following:

  1. Walking: This is one of the best methods to shed some calories. It is very convenient and the right way for beginners to start. During walking, you won’t feel overwhelmed or need to purchase any equipment for it, and it doesn’t stress your joints.
  2. Jogging or Running: This will also help you in burning some calories that will enable you to lose some weight. Although jogging and running are similar, the difference is that the pace of jogging is between 4-9 mph (6.4-9.7km/h) while the pace for running is faster than 6 mph (9.7 km/h).
  3. Weight training: This will help you lose weight because of the calories you burn during and after the workout. It can also help you build your muscles.
  4. Cycling: This is a popular exercise that keeps you fit and also helps in making you lose weight. Cycling is suitable for people who wish to lose weight and at all levels as it can be done indoors with a stationary bike and outdoors on a bicycle.
  5. Swimming: This is a fun way of losing weight; it also helps you stay in shape. Though it’s a low-impact method for people who want to lose weight, but it can help reduce the risk of having various diseases and make you more flexible.
  6. Jumping rope: A lot of people think jumping rope is for kids, but it’s not. Every gym center has skipping rope as it is discovered to be a vital tool for weight loss. Start by skipping for a short period and increase the speed with time. This will help you burn some calories through sweat.


For you to achieve and maintain loss of excess calories from the body, you have to devise a simple plan that will work for you. But before you start using the workout plan, kindly consult your doctor and follow his rules so you will stay healthy as you’re losing calories.

Below is a seven days simple workout guide for beginners to help you burn some calories.

  • Monday (30 minutes): Moderate intensity walk
  • Tuesday (20 minutes): Simple home strength training workout
  • Wednesday (30 minutes): Moderate intensity walk
  • Thursday (20 minutes): Simple home strength training workout
  • Friday (30 minutes): Moderate intensity walk
  • Saturday (40 minutes): Jogging and running
  • Sunday (30 minutes): Fun day (bike, swim e.t.c)

Total weekly workout: 180 minutes

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