Everyone’s trying to lose more fat. You are, I am, I mean even the most ridiculously, awesome athletes are trying to get leaner, meaner and more excellent. So, aside from the obligatory answers of eat better and workout more here are 7 more good tips to assist you in losing more fat, faster.
So, I am going out on a limb here and saying that if you are reading this, then you are already working out regularly and attempting to eat better. Right? I mean you do know that is where to start, right…? Of course you do, what I am thinking, you know that. Anyway, continuing on(if not, don’t worry get to the end of this article and I’ll help ya get going).
Lower Carb Intake on Non-Workout Days
Changing your carb intake on workout and non-workout days is called “carb cycling.” This practice has shown amazing results in muscle growth, fat loss and increased recovery. By lowering your carb intake on non-workout days to about 20-30% of your overall caloric intake will greatly assist you in fat loss and increase your insulin sensitivity (your ability to use carbs).
Choose BETTER Carbs
Now this should be straight forward, but it’s not. Not all carbs are created equal. Refined sugars are worse than fruit and fruit is higher in sugar than most vegetables. This is the difference of complex (some fruits and most vegetables) and simple sugars (some vegetables, most fruit and refined sugar). Choose more vegetables to have as carbs and throw a few fruits in there as well. Then try and cut refined sugar out as much as possible. Do this and you will definitely see HUGE differences in your quest to fat loss.
Start Doing HIIT After Workouts
There are a host of studies out there currently showing all the incredible benefits of doing a high intensity interval training, or HIIT, program. HIIT training is also awesome because it doesn’t take long you can be done with some HIIT training protocols in about 20 minutes. So, if you want to see fast fat loss in a short period of time, lace up those running shoes and get some sprints in after your workouts.
Plan Your Cheat Meal
Cheat meals. They can help or they can hinder. If you do them right they can explode your ability to increase muscle and decrease body fat. If done wrong you can do just the opposite. So, to get the most bang for your buck when it comes to eating your junk food plan it out. Make sure you know what day(s) you are going to have the meal (meal not a cheat day… I mean duh, right?). Then make sure you do not have that cheat meal until you have already worked out for the day.
That’s right you will get the most benefit of a cheat meal if it is after you workout. Now don’t go nuts with this meal, keep it reasonable. The increase of carbs, fats, protein and overall calories will assist in muscle recovery, fat loss and surprisingly lower stress.
Get Plenty of Rest
This one many people don’t know. But getting plenty of rest and making an overall attempt to lower your stress levels will greatly assist in your ability to lose fat and gain muscle. The reason behind this is because of an awful stress related hormone, Cortisol.
Increased cortisol levels interfere with almost every aspect of our body, it can increase weight gain, blood pressure, cholesterol and the risk of heart disease.
So, meditate, get plenty of sleep or go and take a small vacation to get away from the craziness of life for a bit. Doing so may help you keep a lean, low body fat!
Drink More Water
Well other than your body is about 60% water, there are many more reasons to drink more than you probably do right now. If you are currently drinking between 60-90 ounces of water a day, then move on you are already doing this one. If not, then get to it.
Water assists in almost every part of your body, including your ability to maintain good, quality muscle. And if you have some sweet, quality muscle then you are a fat burning machine.
So, drink more water.
Walk Every Day
I’m not talking about your cardio for the day; I mean this as an addition to, whatever you have done that day. So, starting today, go walk, at a brisk pace, for about 15-20 minutes. Do this every day, no exceptions. Not only will this assist in your fat loss efforts this will increase blood flow to tissue (muscles) that have been recently worked and increase your recovery rate.
There you go 7 quick steps that can be easily implemented into your current plan to turn you into a true fat burning machine. Good luck, have fun and thank you for reading.