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Top 5 ways to Burn Fat

Part 2 of our Fitness Features section with our resident expert Shane Flynn.

You can check out his Instagram at Flynner64 for more tips on training.


Fat is very important for the human body, we all need fat for our body and brain to function properly. Fat also contributes to the production of testosterone.  Fat does not make you fat, excess calories make you fat no matter what macronutrient those calories come from. Eating fat will in turn help you lose fat.  Here are some sources of good fats:

  1. Avocado
  2. Almond butter
  3. Coconut Oil
  4. Almonds
  5. Walnuts
  6. Salmon
  7. Egg yolks


Protein is key building blocks for our muscle. Your body uses protein to build and repair tissues. Whether it’s before or after a workout or just throughout a daily basis the body needs protein to not just build muscle but also to retain muscle. Our body goes into a state of catabolism if we go long periods without food but especially protein. Protein is made up of over 20 amino acids. It provides for the transport of nutrients, oxygen and waste throughout the body. They also provide collagen to connective tissues of the body and to the tissues of the skin, hair and nails. Some eg of high protein foods are:

  1. Fish: Tuna, Salmon, Cod
  2. Chicken
  3. Cheese (Non-fat mozzarella)
  4. Turkey
  5. Lean Beef or Veal
  6. Pork Chops
  7. Tofu
  8. Eggs
  9. Nuts
  10. Greek Yoghurt


We all know how important a good night’s sleep is. When it comes to fat burning, it’s vital for many reasons. We allow our central nervous system to recover during sleep which is crucial for fat loss. Growth hormone is stimulated when we sleep. This is possibly the most powerful fat loss hormone in the human body.  A minimum of 6 hours sleep is what we should aim for.


Believe it or not, many vitamins play a role in fat mobilization and can help you lose weight. Vitamin C is a great example, since it is needed for the production of several amino acids that aid in the fat-burning process.

Vitamin A is a fat-soluble vitamin with multiple functions in the body. It helps cells differentiate, an essential part of cell reproduction

Vitamin B2 is a water-soluble vitamin that helps the body process amino acids and fats, activate vitamin B6 and folic acid, and helps convert carbohydrates to adenosine triphosphate

Vitamin B3 is required for cell respiration and helps release the energy in carbohydrates, fats, and proteins. It also supports proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids


The top 5 tips are deliberately in the order of importance. Nutrition is without a doubt the main factor and then training must also be tailored to suit the aim. When it comes to fat burning you have three choices of exercise that are proven to burn fat.

Slow Cardio: This is done either on a fasted stomach which is best so for eg first thing in the morning. Generally 30 to 45 minutes is sufficient. The idea of the slow cardio is that your heart rate stays low which ensures you use fat stores as energy. You also avoid losing muscle as you are not in a catabolic state.

High Intensity cardio: It might sound like a contradiction to the previous statement but if you are doing high intensity work then it must be for a short period. Generally 20 minutes. In this type your aim is to shoot your heart rate up as high as possible for a very short period of time, say 30 seconds with 30 seconds recovery and the process is repeated. You will burn much more calories during high intensity. This approach is more suitable for somebody who may want to lose weight more so than just tone up. After all there is a difference. Two types of people who may use these are:

Slow cardio would be an individual who may be very happy with the weight or size of the body but just wants to trim some excess fat and hold onto muscle mass.

High Intensity may also be the same type of individual but more so someone trying to drop a lot more weight on the scales.

Weight Training: The other form and maybe more commonly used technique is weight training or resistance training. Benefits of this besides just fat loss is increase in strength, muscle mass, posture, bone density, tendon and ligament strength and durability and also proprioception. Training with weights can be thought of as a very simple process. When you weight train you will create thousands of micro tears in the muscle which in turn when the proper nutrition is in place will repair the muscle either bigger, more defined and stronger


Integral part of the Irish boxing community for over 13 years