To start a training program for fat burn, the first thing that we need to understand is that the hormone Insulin prevents fat loss.

If this hormone is high, we will not burn fat in any way, therefore, it is necessary to have it controlled.

For this we must know which foods increase Insulin:

  • Starchy foods (bread, pasta, desserts, rice, industrial pastries, potatoes)
  • Sweets: Chocolates, Bom bones, etc.
  • Alcoholic drinks.


There are low and high glycemic index foods. These are measured on a scale of 1 – 100.
Foods that have a high glycemic index are the ones that convert to sugar the fastest and are the ones that increase insulin the fastest. Foods with a low glycemic index are the ideal to have in our diet.

Here is a list of Low Glycemic Index and High Glycemic Index foods.

There are more here!

Foods that DO NOT raise Insulin:

The diet should be based on Protein and healthy Fats. The carbohydrates to consume will be those that are in salads (vegetables, etc.)

Proteins: Eggs, Chicken, Red Meats, Fish, Lentils, etc.

Healthy fats: Avocado, olive oil, Nuts, etc.


Exercise that uses body fat is medium intensity, strength training uses glycogen (sugars). The exercise must have a duration, minimum of 40 minutes. Your heart rate should be between 50% and 65% of your maximum heart rate throughout the exercise. All of this works if Insulin is low or controlled. If Insulin is high, we will only burn sugars.

It is recommended to exercise on an empty stomach or 3-4 hours after the last food intake.

The exercise can be intervalic:
30 sec running – 60 sec walking

You needs to check your heart rate while you are training

At the end of the workout, it is recommended to do 5-10 minutes of abdominal workout.


It is recommended to have breakfast 3-4 hours after waking up: this way we will use body fat in those hours because insulin is low.

It is recommended to have dinner 3-4 hours before going to bed: when we go to sleep, insulin should be low or controlled. If Insulin is high before going to sleep, these sugars will turn into new body fat.