Even though fat burn is a question of calories consumed vs calories burned, there are still some things you can do to speed up the fat burning process. Check the list below and see if you are doing all of these things.
1. Drink more water
Believe it or not, water is the best fat burner on the market. Your liver, which processes the fat, needs lots of water to function properly. Dehydration reduces the fat burning rate and a has bad influence on muscles and joints. If you want to avoid dehydration, drink more water.
We are sure that you have heard the advice to drink 8 glasses of pure water a day. Although this is a good start, your weight, diet, activity level, etc. – affect your water needs. Judge how much you need to drink, by the color of your urine. If it is from a pale yellow to clear, the water you are already consuming is sufficient. If it is a deep yellow color, you need to drink more water.
If you drink enough, you will not feel hungry. “Thirst is often confused with hunger,” says Gaspari team athlete Ashley Kaltwasser, IFBB Bikini Pro contestant. If you feel hungry, you could just be dehydrated. If you suspect that this is the case, simply drink a few glasses of water a day – before your meals.
2. Do not believe in fancy diets
Although bizarre strict diets, such as the grapefruit diet or the cabbage soup diet can help to lose weight quickly, the results won’t last long. As soon as you return to your normal diet, you will look worse than you did before the diet. Moreover, these strict diets lack key macronutrients that are essential for health.
Kaltwasser believes that the best way to burn fat is to use a diet that you can stick with for a long time. Adhering to a diet longer than a week or two can help you burn fat faster and allow you to keep fit for a long time.
For example, the clean eating diet is a great way to keep bodyweight and fat levels in check.
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3. Lift heavier weights
Perhaps you’ve heard that in order to lose weight, need to do more reps with lighter weights. Wait, do you think that 20 repetitions with ten pound dumbbells is better than 10 repetitions with 100lb ones ? This makes no sense. The more muscle mass you have, the more energy it requires and more fat it burns to sustain itself. Light weight is not an option.
The weights should be a challenge for you each time you lift, but do not sacrifice form for the sake of heavier weights.
4. Eat after your workout
Post-workout meal is critical for normal recovery, muscle building and energy replenish after a hard training session. It is probably the most important meal of the day.
However, you can not rely just on this meal alone. What you eat before exercise and throughout the day is an important factor in weight loss.
5. Do cardio
Many fitness models use cardio to accelerate the fat burning process before a photo shoot. Do cardio after your strength workout, not before it. This way you will increase the fat burning potential as glycogen storage has been depleted after the weight workout.
Gaspari, on the other hand, does it in a different way. “I prefer to do cardio in the morning on an empty stomach. When I want to speed up fat loss, I do 20-30 minutes of cardio 5 times a week. If fat loss is slowing down, I usually add 10 minutes to each session. ”
Everyone should have cardio exercise in their routine. Choose the method that best suits your plans.
6. Reduce your rest periods
When it comes to fat loss, strength is everything. Gaspari just lives by this rule. “When I work with free weights I try to reduce rest periods and use complex exercises, such as supersets and drop sets to build muscle and burn fat.”
“The important point here is that the exercise should remain intense and exhausting – don’t think that you need to do many repetitions with light weights. If you try, you will be able to maintain the same weight as when using long rest periods”
“High-intensity with short rest periods increases the effectiveness of your workouts” – he says. “It worked very well for me when I was preparing for a show and could not lose the last, the most stubborn pounds of weight.”
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7. Get some sleep
People who don’t get enough sleep, suffer from slow metabolism, lack of testosterone and they feel hungry more often during the day. All these factors will work against you when you are trying to lose weight. Make sure you get at least 7-8 hours of sleep per night.
8. Consume BCAA’s
Leucine, isoleucine and valine are absorbed in the muscles, bypassing the liver. They play a great role in muscle recovery and muscle building. This means that they can be used as a source for energy as well as building blocks for new muscle!
Taking BCAA before and after the workout can really help you stay in anabolic state and burn fat better.
9. Drink green tea
Replace the usual cup of coffee to green tea in the morning. Green tea is good because it speeds up your metabolism and restores the body after intense workouts. In addition, green tea is better than coffee when it comes to hydration.
10. Relax
Stress releases cortisol (a.k.a. the hormone of stress) that promotes fat accumulation. Too much cortisol will make the body deposit fat in the most problematic areas.
In order to overcome stress, add some relaxing activities to your daily routine. Take a bath, read, go out with a friend, take a walk, sleep. The better you control stress, the better you will feel and the faster you will see the effect of exercise.
11. Be persistent
We know that you want to achieve results as fast as possible. But taking it slow will ensure that you’ll keep the results you achieve. Stick to a healthy diet and exercise – it leads to permanent fat loss. If you can stick to the plan at least a few months, the results will surprise you.
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