Fat Burning Tips
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If you follow these time tested rules you will become a fat burning machine, stoking your metabolism and your internal furnace of calorie consumption to be more efficient in getting rid of that excess fat that has been dogging you forever. These strategies are simple, easy to implement and powerful in their results.
Eat Several Small Meals
The best way to keep that metabolism stoked to the highest levels of efficiency is to make sure you eat several SMALL meals throughout the day. Many people eat a sparse breakfast, have a quick bite at lunch and then belly up to the feeding trough at the end of the day for a huge dinner, usually with a second helping and desert too! Well, no wonder, your body is starving by the time you get there. You will also enjoy the fact that you will not be hungry when you are eating 5 or 6 meals a day. Keep the portions small and consider using a meal replacement bar or drink for one of the meals so you don’t feel like your prepping food all day long.
Perform cardio workout but in intervals
Twice a week you should do cardio training in intervals. Interval training is actually a mixture between high-intensity exercise and a more moderate workout intensity within the same training session. Why should you do this? Research have shown that people who perform interval exercise plus two other days of lower intensity cardio training lose twice as much weight as those who do just a moderate cardio.
Now, how should you incorporate the interval training into your workout? Do four to five minutes of moderate training then insert a 45 second intensive workout. Practice this on your bike, treadmill or when running. In these 45 seconds you mobilize maximal energy and run or bike as fast as you can. What happens is that your body will be working harder and thus be forced to burn more fat or calories. Set up a total of 25 minutes of workout. 3 days of interval traning and 2 days lower intensity cardio only.
Mix up your training
Your body is functioning at a level that is so low you are really not burning calories with any efficiency. You need to mix things up. Train with weights, and train on the treadmill (or whatever your favorite aerobic equipment may be) but put in some 60 second sprints every 5 minutes and get the heart rate up. There are literally thousands of ways to challenge yourself safely and if you have no idea where to start, hire a personal trainer for a couple of sessions to give you some ideas, they are worth every penny! By the way, research has shown that training with weights is one of the best ways to boost metabolic rates.
Skip the coffee & try Green Tea
Green tea actually increases fat oxidation and as an added bonus it also has good immune system building effects as well. There are many brands out there, but recommendations are 200 to 300 milligrams daily.
Post workout feed
Your body wants some fuel after working out and the sooner the better. Try to fuel up within 30 minutes of vigorous exercise to keep your metabolism running on high. A good way to go is to make a protein & carbohydrate meal. Try one of the many drinks out there (just watch the sugar on some of these) or make a fruit & protein smoothie at home. Added plus; you will also be helping your muscles recover faster and this will help you to be ready for the next workout sooner.
The truth about alcohol
Alcohol is a fat burning enemy, even those of you who only indulge on the weekends. Alcohol has calories too, 7 per gram, and we know it slows your metabolism as well. Alcohol is a depressant and a powerful drug, but did you know it can also increase fat storage in cells?
Get enough calcium
The more we learn about calcium the more we realize it is a real friend to burning fat. This mineral is abundant in the body and current recommendations are making sure you get 1200 milligrams daily. Tasty treats like low fat yogurt and skim milk are excellent sources of calcium. Did you also know that it helps to manage estrogen levels? Believe it or not, this is also vital for men! Estrogen can be enhanced in the body by deficiencies in calcium and zinc and can lead to bloating and abdominal fat.
Low-glycemic meals
Don’t eat meals that have a high impact on blood sugar levels. The real key in your meal consumption is to make sure you are eating a mix of lean meats and complex carbs. Eating less processed food, closer to how nature intendd us to eat, will help to stabilize your insulin levels. This means you will be less likely to store fat.
Drik Cold Water
This is also known as hydrotherapy and is a very efficient method that significantly contributes to fat burning and weight loss. Do the following:
When you wake up in the morning, drink 32 ounces of very cold water on an empty stomach.
Wait at least 30 minutes before you eat breakfast.
For enhancing this method to see even more fat loss, do the same before lunch. When lunch time approaches, drink 32 ounces of very cold water and wait for about 30 minutes before you eat your lunch.
Expect to lose two or even more pounds the first month you do this but be aware that if you’re consuming excess calories each day, this tip won’t work.
Fat and Sugar: Burn Fat While You Sleep
Your body burns primarily fat and sugar for energy. The harder you exercise, the more sugar your muscles use. You use the lowest percentage of fat when you exercise and the highest percentage when you sleep. Your body converts fat into sugar and sugar into fat, so the crucial factor is how many calories you burn, and not whether you burn more fat or sugar. For example, the average 150 pound person burns about 60 calories an hour during sleep, compared to more than 600 calories per hour while jogging. If you burn 80 percent fat during sleep, you will burn 48 calories of fat or one fifth of an ounce. If you burn 50 percent fat when you exercise, you will burn 1.3 ounces of fat per hour or more than six times as much.
Improved Nutrition Plan
- Eat more vegetables. Try mixing and matching fresh vegetables for variety. Besides the numerous health benefits, most veggies are full of fiber, which will fill you up, as well as burn more calories than eating other foods.
- Go ahead and snack, just snack on good stuff, like raisins, nuts (especially almonds) veggies and dried fruit. It's important to eat frequently when trying to lose fat or build muscle. Going too long between meals will burn off muscle and cause your body to store fat.
This will lower your metabolism, making it even more difficult to lose fat. And then it becomes a vicious cycle. You keep cutting calories to compensate for your lowered metabolism and your body keeps slowing down your metabolism even more and storing body fat, thinking it's protecting you from starvation.
In addition, you are more likely to binge and eat a whole lot of food you shouldn't eat.
- Speaking of nuts, add nuts to your yogurt and salads. Chopped nuts make a great alternative to breaded style garnishes like croutons.
- Specific food combinations can help to burn calories by ramping up your metabolism. Eat carbs that are rich in fiber. They take longer to digest and you will feel fuller for longer periods of time. Along with carbs rich in fiber, take in more protein. Your body burns more calories when you eat protein than it burns digesting either fats or carbohydrates.
Eating more protein to burn fat was confirmed in a study published in the American Journal of Physiology. One group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.
The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA.
Eating protein also helps to prevent muscle loss while dieting. You saw what loss of muscle can do to your fat loss efforts in step two.
- Yogurt can help you lose weight while protecting muscle. A recent study of overweight people who ate three servings of yogurt daily for 12 weeks lost 22% more weight, 61% more body fat and 81% more abdominal fat than people who ate a similar number of calories but no dairy products. Make sure to get yogurt with real fruit and no added sugar. Yogurt is also an easy and convenient snack and contain high quality protein as well.
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