Top 9 Ways To Burn Fat faster Than Ever!!
Put into practice these amazing 9 fat-burning tips and tricks that use diet and exercise and witness your body fat melt like the butter you're no longer using
Your image in the mirror, your feelings, and the way your clothes fit are much better signals of your progress.
The human body is a remarkably adjustable machine. Even if years and years of overlook have allowed pound after pound of extra fat to fill your amazing frame, you can rid yourself of that flab at a more efficient rate than you brought it on board. In that sense, time is your side!
Take these 9 easy-to-implement tricks to heart, and progress will come in a rush!
1 GET OFF FROM THE SCALE:
That you can build muscle and lose fat is one of the reasons I stress to people not to stick to the scale. Body composition and how a person looks in the mirror matters more than what the scale says.
You could train hard and eat right and build five pounds of muscle and lose five pounds of fat, and what will the scale say? That you still weigh the same.
Frustrating, even though you've made good progress. Use the scale as a guide, but how you look in the mirror, how you feel, and how your clothes fit are much better indicators of your progress.
2 Lower your CALORIES GRADUALLY:
If you're looking to get rid of body fat, don't make huge calorie cuts. This will kick your body into starvation mode, lowering your metabolism and making it more difficult to burn off the fat.
To prevent this metabolic slowdown and allow your body to burn fat at an optimal rate, make smaller calorie reductions every week or two.
3 VARY YOUR CALORIC INTAKE:
This is another way to outsmart your body and continue to lose body fat without lowering your metabolic rate.
By varying your caloric intake every few days instead of eating the very same amount of calories every day, keep the starvation mechanism in check and continue to burn fat.
"Although in today's society food tends to be accessible and abundant, our bodies are designed to store as much energy as possible to prepare for times of scarcity. One way the body does this is by adjusting its metabolic rate based on calorie intake.
If you stick with the same calories every single day while dieting, your body will adjust by lowering metabolic rate to prevent you from burning off too much body fat. It's all about hormones.
When leptin levels are elevated, your metabolic rate stays high; when leptin levels drop, so does your metabolic rate.
When calories are low and stable, leptin levels fall and so does metabolic rate. Eating higher calories on some days and lower calories on others helps to keep leptin levels up."
4 TRAIN WITH WEIGHTS:
Resistance training helps with fat loss in a number of ways. Weight training itself burns calories. Studies also show that, unlike cardio training, weight training increases the calories you burn at rest for up to 40 hrs after your workout.
Plus, the more muscle your body has, the more calories you burn each day.
Even if your goal is solely to get rid of body fat, you need to train with weights. This will help prevent any of the weight you lose from being muscle.
Were that to happen, your metabolism would slow, slowing down your fat-loss efforts and turning you into a skinny-fat person.
Yes, even someone with anorexia can have a high body fat percentage.
5 DO HIGH-INTENSITY INTERVALS (HIIT):
This means alternating a brief period of high-intensity exercise with brief rest intervals.
The result: better results in less time.
One of the most effective interval methods is rope jumping. You may need to practice a bit on this one. After a brief warmup, I'll jump rope as fast as I can for 10-20 seconds, followed by half a a minute at a slower tempo.
Always warm up before intervals, by the way. If you're not in the best shape, start with cardio of low or moderate intensity. You might also want to check with your doctor.
6 EAT MORE FAT:
Consuming enough of the good fats will help you lose fat, build muscle, and recover sooner from your workouts. Healthy fats also have countless health benefits, including being good for your heart.
So which fats are "good" fats? The polyunsaturated ones (especially omega-3s), such as those from fish and nuts, and the monounsaturated kind, such as those from peanut butter, olive oil, egg yolks, and fish oil.
7 CUT CARBS:
The attention focused on low-carb diets has divided many people into "pro" and "anti" low-carb camps. Whichever side you're on, the bottom line is that reducing your carb intake—especially sugar and starches—when trying to lose fat will help.
Those carbs you do consume should come from sources such as oatmeal and vegetables.
The timing of your carb consumption may also affect fat-shedding. "I recommend declining down carbohydrates by 3 p.m." "Consume the majority of your carbohydrates in the morning and around your workouts."
8 INCREASE YOUR PROTEIN:
Increasing protein consumption will increase your metabolic rate and help to maintain your lean muscle mass, all of which helps with fat-shedding. In fact, your body uses up more calories when you eat protein than whenever you digest either fats or carbs.
This may explain why the fat-burning effects of consuming more protein were confirmed in a study published in the American Journal of Physiology. One group was fed a high-protein diet (just over 1 gram per pound of body weight per day) while the second group consumed an amount closer to the lower recommendation of the RDA (recommended dietary allowance). The group eating the higher-protein diet burned the most fat.
"NUMEROUS Recent STUDIES SHOW THAT DIETERS WHO FOLLOW HIGH-PROTEIN/LOW-CARB STRATEGIES—EVEN PLANS WITH HIGHER FAT INTAKE—LOSE MORE FAT AND MAINTAIN OR GAIN MORE MUSCLE MASS THAN DIETERS WHO Depend on HIGHER-CARB DIETS."
Yes, you read that right, Grasshopper: Many dieters actually gained muscle mass without working out, just by eating a high-protein diet.
9 EAT 6 SMALLER MEALS PER DAY:
This will ensure that you supply your body with the essential nutrients required to build muscle and burn fat.
Bonus: Your resting metabolic rate increases. It will also prevent your body from kicking into "starvation" mode, which can happen when too much time elapses between meals.
If this happens, your body will start burning muscle for energy and increasing your body-fat stores, as well as slowing down your metabolism. This is the exact opposite of what you want to happen.
Don't be the kind of person who complains about your situation but rarely does anything to improve it. Don't become "happy" with the status of being miserable. Now use this information to take some action!