Is it possible to stop fat from forming? One study says yes, it is possible.

Researchers from MacMaster University in Canada have found that if we exercise three times a week for less than an hour each time we can help our bodies create less fat. How? Well, here comes the science part – exercising this regularly helps our mesenchymal stem cells turn into bone, not fat, within our bone marrow cavity. As a result, we’re then better able to exercise because our bodies can make more blood, which means we can supply our bodies with more oxygen. So, not only does exercise help us to stop fat from forming, it also helps us to torch more fat.

Gianni Parise, the research leader for this MacMaster University study, says that: "What we're suggesting is that exercise is a potent stimulus -- enough of a stimulus to actually trigger a switch in these mesenchymal stem cells."

So, if you want to give your workouts a boost and you want to stop fat from forming, you need to grab your lycra and hit the gym three times a week. Here we’ve got some awesome sessions you could do. Each one should last for less than an hour.


Session one: Fat-blasting exercises

Begin your session with a dynamic warm-up and then battle it out with the rowing machine for 12 minutes, alternating between one-minute sprints and a gentle recovery period of two-minutes.

Then, do 3 x 10-12 reps of lunges, burpees and push-ups. Remember, your form is important. If you’re not able to maintain good technique for 10-12 reps whilst doing these exercises, don’t try to complete so many. Reduce your reps so that you can perfect your technique.

Finish your session with a five-minute skip and then try to hold the plank for as long as you can. Always cool-down and stretch your body after each session.


Session two: Torch calories

Having completed your warm-up, begin by running, either outside or on a treadmill. For this session you’re going to be doing intervals, so begin by walking steadily for one minute, then pick up the pace and either lightly jog or, if on a treadmill, you can always walk on an incline for two minutes if you prefer. Then, sprint for one-minute. Repeat this four to five times.

Now you’ve worked up a sweat, grab the medicine ball and do a series of medicine ball push-ups, squat press and throws, as well as overhead squats and seated oblique twists. Next try dips, side lunges and box jumps. There are a lot of tough exercises here, so the amount of reps you do is up to you – how do you feel? Could you manage five of each or eight? Always work hard, but don’t overdo it.


Session three: Swimming session

Warmed-up? Great. Now hit the pool. Swim a length at an easy pace (or swim for 30 seconds if you’re not a strong swimmer). Then, swim the same distance, but swim hard. If you’re a regular, strong swimmer you should then repeat the easy segment. If you’re not a confident swimmer, catch your breath, before then repeating the easy segment.

Repeat this easy-pace hard-pace pattern for between 20 and 40 minutes. Although shorter than some of the other sessions on this list, this is still a tough, total-body workout that will help you burn fat.