Maximize Fat Burning This Spring: The Science-Backed Strategies You Need

As the days grow longer and summer approaches, it’s the perfect time to focus on how to achieve maximum results for your exercise efforts. 

Whether you’re looking to shed a few pounds or just enhance your health, the combination of supplements, exercise, and smart nutrition can make a significant difference.

Here are five scientifically proven strategies that can help you burn fat more effectively.

1. Take CurraNZ consistently to Boost Fat Burning

CurraNZ, a supplement made from high-potency New Zealand blackcurrant extract, is gaining attention as a natural way to fire up fat burning.

According to Dr. Sam Shepherd, a founder of Total Endurance Nutrition and former researcher at Liverpool John Moores University, the extract helps increase fat use significantly during exercise and is being recognized as a "serious tool" in the fight against obesity.

“The research shows that blackcurrant extract helps burn more fat in common problem areas, such as the legs, during just 30 minutes of moderate brisk-walking exercise,” says Dr. Shepherd. “It’s particularly effective in individuals who generally carry more body fat - and specifically on the legs.”

These impressive benefits are based on taking two capsules of CurraNZ daily for just seven days, which can improve fat-burning adaptations equivalent to up to three months of daily exercise. 

These effects are especially pronounced in overweight individuals, with one study from the University of Worcester showing fat-burning increases were linked to those with a higher fat mass, with increases of up to 200% in those participants.

Mark Willems, Professor of Exercise Physiology at the University of Chichester, who has led many of the studies, emphasizes that fat-burning improvements can be achieved without intense exercise.

“You don’t need to spend hours at the gym or engage in strenuous workouts. Activities like walking to the shop, gardening, or doing housework—anything low to moderate in intensity—can yield meaningful results.”

2. Best Fat-Burning Exercises: Focus on Whole-Body Movement

When it comes to exercise, Dr. Shepherd advises focusing on whole-body movements, such as walking and running, rather than exercises like cycling, which mainly target the legs.

"Low-to-moderate intensity exercises are the most effective for fat burning,” he says. “Aim for at least 30 minutes of exercise, five days a week, at a pace where you can still hold a conversation.”

For those aiming to stay in the fat-burning zone, Dr. Shepherd recommends aiming for around 120 beats per minute. This pace ensures that you’re burning fat most efficiently without over-exerting yourself.

3. Exercise in a Fasted State for Increased Fat Burning

Exercising in a fasted state, particularly in the morning before breakfast, is another effective way to burn more fat. Dr. Shepherd explains that exercising before eating can increase fat burning by 20-30%, as your body’s carbohydrate stores are low after an overnight fast.

“Without food in your system, your body will use fat as an alternative energy source during the workout,” he says.

This simple strategy can help boost fat loss, especially when combined with moderate-intensity exercise.

4. Split Your Workouts and Reduce Carbs for Extra Fat Burning

Another approach that can enhance fat burning is splitting exercise into two sessions per day, while reducing carbohydrate intake between sessions.

This method, called the "Sleep/Train Low" strategy, involves two 30-minute workouts: one high-intensity session, such as a power walk uphill, and one moderate-intensity session, like a brisk walk, later in the day.

Dr. Shepherd recommends this routine five days a week for optimal results. “This strategy can boost fat burning by an additional 10-15%,” he says. The key to success is minimizing carbohydrates between sessions, ensuring that your body burns fat for fuel rather than carbohydrates.

5. Combine Intermittent Fasting with Exercise for Maximum Results

Intermittent fasting is a powerful approach that can support fat burning, especially when paired with exercise.

Dr. Shepherd suggests a simple strategy of combining exercise with an eight-hour eating window, five days a week. “A straight forward approach is to combine exercise with an eight-hour eating window. Whilst the time of the day can be adjusted, a morning/afternoon eating schedule will achieve the best results. This allows for a natural reduction in calories, as your body is more insulin-sensitive in the mornings and can process food more effectively,” he explains.

For the best results, Dr. Shepherd recommends exercising in the morning after a night’s fast, followed by eating during a specific window—such as 7 am to 3 pm. "This restricted eating window allows your body to process food most efficiently and maximizes the fat-burning benefits of your workout."