Top 14 Ways To Shed Fat This Summer!!
The heat is on, that means your clothes will be coming off. Do you like like your best?
All of us want to look great in a bathing suit, but not everybody has been preparing their physiques for that summer season. If you're in the latter camp, which means you're probably seeking to burn some body fat before pool parties and lakeside barbecues turn out to be weekly events. Well, you are in luck!
Here are 16 ways for you to fire up your fat burning before for the upcoming swimsuit season:
1 Stay hydrated
Believe it or not, water is the greatest fat-burning factor available on the market. Your liver, which processes fat, needs a lot of water to perform well. Dehydration slows the fat-burning process and has negative effects on your muscles and joints. If you want to take down dehydration, drink drink drink!
I'm sure you've heard the advice: Drink 8 glasses of water everyday. Although that's a great starting point, your weight, diet, activity level, and even your altitude will influence your hydration needs. Judge how much you should be drinking by the color of your urine. If it's pale yellow to clear, then you're probably drinking enough water. If it's a darker shade of yellow, you need to do more water drinking.
Staying well hydrated can also prevent you from craving more food.
"Thirst is often mistaken for hunger." "If you are feeling hungry, you well could be slightly dehydrated. If you suspect this may be the case, drink a few glasses of water before you eat."
2 Consume FREQUENTLY
Although it might seem like crazy talk, increasing the frequency of your meals can help you lean down. Don't get me wrong—eating frequently isn't as important as the quality of your food. "Quality is key. Complex carbs, healthy fats, and lean proteins spaced evenly throughout your day gives your metabolism a boost which in turn promotes fat loss."
Bodybuilding legend Rich Gaspari knows exactly how the frequency and quality of his meals will transform his physique. "When my goal is to shed fat," he says, "I make sure I eat 6-8 times per day and keep my portions small. The greater meal frequency is perfect for boosting metabolism and I don't eat any meal so large that it's likely to store fat."
3 LIFT HEAVIER
I hear a lot of people claim that if you want to lose fat, you have to do more reps with lighter weight. It doesn't make sense. The more muscle you have on your body, the more energy it takes your body to operate.
Your weight should always be challenging, but don't sacrifice good form for heavier weight. "If you aren't using good form, you aren't stressing the muscles as you need to in order to receive good benefit."
Without the mental connection to the muscle you're working during the exercise, you'll just be going through the movement pattern without stressing your muscles for growth.
4 EAT AFTER YOU Workout
The post-workout meal is critical for improving recovery, building muscle, and re-energizing after a tough lifting session. However, you can't rely on your post-workout nutrition to make your gains for you.
What you eat before you train and throughout your day is a huge factor in getting lean. In other words, if your nutrition isn't great, eating a protein-packed post-workout meal isn't going to do much.
5 DO COMPOUND LIFTS
An ideal way efficiently work more muscle tissues is to do compound lifts. Doing compound movements will allow you to lift more load, creating a superior hormonal and metabolic reaction. Which means more fat-burning for you!
Include lifts like the squat, deadlift, bench press, overhead press, and row in your program.
6 DO Cardio exercise
When Wasiak really wants to crank up fat burning and dial in for a show or a photo shoot, he uses cardio to help him get there. "Perform cardio after you lift, not before ," he explains. "Performing cardio post-workout has helped me to enhance my fat-burning potential because I'm burning through my glycogen stores."
Doing your cardio training after your lifting workouts also allows you to maintain the most energy for when you need it—during those big compound exercises.
Gaspari, on the other hand, has a different style. "I prefer to do cardio first thing in the morning on an empty stomach. When I want to get ripped, I start with 20-30 minutes five times per week. As fat loss slows, I add 10 minutes each cardio session. "
Everybody will have different needs and preferences for their cardio. Choose whichever method works best with your plan.
"When we talk about FAT BURNING, INTENSITY IS THE NAME OF YOUR GAME."
7 Reduce YOUR REST PERIODS
Gaspari lives by this rule. "In the weight room, I shorten my rest periods and use advanced techniques like supersets, compound sets, and dropsets to build muscle and burn fat."
"The key here is to keep training hard and heavy—don't trick yourself into thinking that you have to use really light weights and high reps. If you put your mind to it, you can still train just as heavy at a fast pace."
Wasiak also utilizes this method to burn fat. "High intensity with shorter rest periods maximizes your efforts in the gym," he says.
"It has worked very well for me when I'm dieting down for a show and trying to lose those stubborn pounds of body fat."
When it comes to fat burning, intensity is the name of your game.
8 Get more sleep
Getting enough sleep at night is key for optimal fat burning. People who sleep less at night suffer a slower metabolism, a lower testosterone release (which aids in fat burning for both men as well as women to a smaller degree), and a higher level of hunger during the day. All of these factors will work against you if you're trying to lean down.
Prioritize sleep like you would your workouts. Yes, it's that important.
9 SUPP WITH BCAAS
The branched chain amino acids L-Leucine, L-IsoLeucine, and L-Valine are extra crucial for muscle building and recovery because they're digested in the muscle instead of the liver. That means they can be used to build new proteins for energy!
Wasiak recommends taking BCAAs before and after your workout "to keep yourself in an anabolic state so you can boost fat burning." BCAAs can also help your muscles recover and can (indirectly) aid your hydration.
BCAAs are a great choice for those of us trying to stay lean because they don't have many calories. So put a scoop into your water bottle and enjoy!
10 Drink GREEN TEA
When it comes to your choice of morning beverages, consider swapping your usual cup of coffee for some green tea. Green tea is ideal for aiding your fat-burning goals because it can enhance your metabolic rate and provide strong antioxidant support for recovery from intense exercise. Even better, green tea is a a lot more hydrating beverage than coffee!
"INSTEAD OF FOCUSING ON THE NUMBER ON THE Weighing machine, Use a MIRROR, YOUR CLOTHES, AND HOW YOU FEEL TO MEASURE YOUR IMPROVEMENTS."
11 Say goodbye to THE SCALE
Although your goal for the summer is to look better in a tank top or bikini, the scale is not usually a great tool for measuring success.
"Don't let the number on the scale determine what kind of day you'll have." Remember: we're trying to alleviate stress here, not make it worse.
Worrying about your weight and how it fluctuates can also make sticking to a nutrition and workout plan difficult.
If you're not seeing changes on the scale, then it's a lot easier to just give up on your fitness goals altogether.
Instead of focusing on the number on the scale, use the mirror, your clothes, and how you feel to measure your improvements.
If your summer shorts fit much better than they did two weeks ago, that's progress—no matter what the scale says.
12 UP YOUR CARB NOW AND THEN
A low-carb approach can be an efficient weight-loss tool. However, using a very-low-carb diet for an extended period of time, without breaks, can slow your metabolism and turn back the desirable fat-burning effects.
If you are going on a reduced-carb diet regime, schedule carbohydrate re-feeds into your nutrition plan weekly. Not only do these re-feeds help keep the fat burning hormone leptin in check, but they will help keep you mentally sane during your a stringent diet plan.
13 Be CONSISTENT
I know you're looking for ways to make your lean-body goals come faster, but only consistency in your diet and training will make progress. "Maintaining proper nutrition and training programs that are catered to your body and your goals will consistently promote fat loss."
If you stick to your plan for at least a month, the quality of your results will surprise you.
14 SET Objectives YOU CAN ACHIEVE
"I'm a big fan for reaching for the stars, but someday you need to be respectful to your limitations, too."
Your physique objectives should be attainable. If you have 60 pounds to get rid of, don't expect to lose it this month. If you would like to put on 25 pounds, know that it's a long process that may even take you a year. If you concentrate on smaller steps as you go, you will find enhanced long-term success!