Regardless of whether you want to improve your overall health or just lose weight by the summer, burning excess fat can be quite a challenge. In addition to diet and exercise, many other factors can affect weight loss and reduction of subcutaneous fat. Fortunately, there are many simple steps you can take to burn fat more efficiently quickly and easily. Here are 14 best ways to quickly burn fat and lose weight.
The most common mistake of losing weight
Many people make the first and very important mistake in their diet - they greatly reduce their diet and switch to low-calorie meals of 500-1000 calories. At the same time, they still manage to spend fasting fasting days.
In order to start burning fat, it is enough to cut your usual diet by 300 kcal and add physical activity. But we want to lose weight faster and we will cut the diet by 500-1000 kilocalories. As you know, 0.5 kg of fat = 3500 kcal. According to the laws of thermodynamics, if you consume 500 calories less than your daily needs for a week, then - theoretically - you should lose 0.5 kg of fat at the end of the week. Double this amount and you will lose 1 kg. But nutritionists have long known that this approach does not work, and such a program for burning fat brings only disappointment.
Studies have shown that as soon as food enters the biological system of the human body, additional factors come into play. Therefore, one cannot reduce everything to a simple calculation of the number of calories spent that disappeared along with 0.5 kg of fat.
Dr. Benardot of the University of Georgia tested two groups of gymnasts and runners. One group followed a diet that included 500 calories less than what was needed to maintain the required weight, and the second 300. The results were stunning. The group that consumed 300 calories less had a lower percentage of subcutaneous fat than the first, which actually ate less food. His conclusion was this: when a person consumes too few calories, energy consumption at rest slows down.
How many calories to cut a diet?
In fact, he believes that a deficit of 300 calories is ideal for women who want to burn the maximum amount of fat in the shortest time.
Therefore, forget about a low-calorie diet. When you reduce your diet by 300 (for women) or 400 (for men) calories, you can keep your metabolic rate at a high enough level while continuing to burn fat fast. In addition, you need enough energy to withstand increased physical activity and feel good at the same time.
Good Fat Burning Nutrition Tips
So, we will give some tips on proper nutrition for burning subcutaneous fat and preserving muscle mass:
- Do not reduce the calorie content of your diet by more than 15% and do not starve.
- Choose a convenient number of meals, but try not to allow long breaks between them, so as not to provoke overeating.
- Drink at least 2 liters of plain water per day, in small portions throughout the day.
- Use complex carbohydrates and fiber instead of simple carbohydrates and sugar, and be sure to eat at least 1-2 grams of protein per 1 kg of weight daily.
- Be sure to have breakfast, because the first meal sets the tone for the whole day. In addition, breakfast reduces the risk of overeating throughout the day.
- Take Omega 3 and 6 Vitamins and Fatty Acids daily.
- For weight loss, it is important to sleep at least 7 hours a day.
That is, proper nutrition is the most important aspect of burning fat. In addition, along with proper nutrition, it is important to properly conduct training aimed at burning subcutaneous fat and increasing muscle mass.
Physical activity for burning subcutaneous fat
Physical activity is important for weight loss, but training will not help to lose weight if the diet is wrong. Moreover, training alone will not be enough to burn fat. It is necessary to move even more in everyday life.
Thus, the components of physical activity for fat burning will be:
- anaerobic training to prevent muscle loss,
- aerobic workouts to improve aerobic stamina and fat burning,
- household activity to increase calorie expenditure.
A series of exercises on simulators, with dumbbells and with a barbell or with a weight, for which the body takes energy from working muscles without oxygen. These are well-known to us strength training in the gym, where, having completed the approach, you relax, and then return to the exercise.
According to the World Health Organization (WHO), adults need to do moderate strength training at least twice a week.
It is optimal to conduct 3-4 workouts per week. Beginners can start with two workouts, and as they train, increase their number.
Such training can be performed on cardiovascular equipment or with your own body weight. Aerobics includes running, walking, biking, swimming, dancing, as well as a number of group exercises.
According to WHO, adults need to perform aerobic exercises 300 minutes a week. And according to the American College of Sports Medicine, weight loss requires aerobics from 225 to 420 minutes per week. The minimum amount of cardio per week is 150 minutes.
Aerobic training can be carried out after power - 20-30 minutes, and on a separate day - 40-60 minutes.
This is the activity that will allow you to spend more calories - walking, housework, abandoning the elevator in favor of the steps, walking the dog. People who have a sedentary lifestyle will greatly benefit from short 10-minute breaks for simple exercises during the working day.
Fat Burning Training Tips
- Do strength exercises 3 times a week,
- Workout your whole body muscles
- Do aerobics after strength training and / or on separate days, but leave 1-2 days a week for a complete rest from classes,
- Add cardio to the indicated standards gradually. So you will maintain a small training stress, which will allow your body to spend more calories,
- Your body gets used to the loads, so strive to surpass yourself in every workout,
- The duration of the strength training should not exceed 60 minutes. After the first hour of classes, its effectiveness decreases, the concentration of attention worsens, the risk of injury increases,
- Always control the exercise technique. The right technique is much more important than weight on the bar and speed.
By following these recommendations, you can get rid of extra pounds in the form of subcutaneous fat and strengthen muscle mass.
Do not go on fancy diets
Although fancy strict diets, such as a grapefruit diet or a diet for cabbage soup, can help you lose weight quickly, but it will not last long. As soon as you return to the normal diet, you will look worse than before the diet. Moreover, these strict diets lack key macronutrients that are important for health.
Kaltweiser believes that the best way to burn fat is to use a diet that you can follow for a long time. Adhering to a diet for longer than a week or two will help you burn fat faster and allow you to maintain shape for a long time.
Maybe this sounds crazy, but increasing the frequency of meals helps to lose weight. But do not get us wrong: the frequency of meals is not as important as the quality of food. Another Gaspari athlete, Colin Vasiak, IFBB pro: “The foundation is quality. Complex carbohydrates, healthy fats and low-calorie proteins, distributed correctly throughout the day, speed up your metabolism, which leads to burning fat. If you eat only 3 times a day, time to review the routine. "
Bodybuilding legend Rich Gaspari knows exactly how the frequency and quality of food leads to body transformation. "When my goal is to burn fat, I make sure to eat 6-8 times a day and at the same time in small portions. Increasing the number of meals accelerates metabolism and in the end I do not eat so much food that something is deposited in fat "
Lift heavier weights
You've probably heard that in order to lose weight, you need to do more repetitions with less weight. Wait, do you think that 20 repetitions with a five-kilogram dumbbell is better than 10 repetitions with a ten-kilogram? This makes no sense. The more muscle you have, the more energy it requires. Light weights are not an option.
Weights should be a challenge for you every time, but don’t sacrifice your form for heavier weights. If you do not work out the muscle also mentally, then you will simply perform the exercise, not at all causing the muscles to grow.
Eat after workout
Post-workout meals are critical for normal recovery, muscle building and energy replenishment after a hard training session. However, you cannot just rely on the fact that the food itself will fulfill your goals for you.
What you eat before training and all day is an important factor in losing weight. In other words, if the diet is wrong, then a protein-rich post-workout meal will not help.
Do basic exercises
The best way to engage muscle tissue more effectively is to do complex basic exercises. It will also allow you to start lifting heavier weights and get a more serious hormonal and metabolic reaction. And this again means more fat will be burned!
Include exercises such as squats, deadlift, bench press, bench press from behind, in your program.
When Vasiak is going to speed up fat burning before a competition or photo shoot, he uses cardio for this. “Do cardio after power, not before,” he says. "Cardio after strength has helped me increase my fat burning potential since glycogen stores have already been emptied."
Doing cardio after power is also useful because it helps to save energy for the moment when you need it more - during heavy basic exercises.
Gaspari, on the other hand, acts differently. "I prefer to do cardio in the morning on an empty stomach. When I want to dry, I do 20-30 minutes of cardio 5 times a week. If fat burning slows down, I add 10 minutes to each session."
Everyone should have their own approach to cardio. Choose the method that best suits your plans.
Shorten your rest periods
Gaspari just lives by this rule. "With free weights, I work like this - I reduce rest periods and use complex exercises such as supersets and dropset to build muscle and burn fat."
"The important point here is to keep the exercises hard and exhausting - don't think that you need to do multiple reps with light weights. If you try, you can maintain the same weights as with long periods of rest."
Vasiak also uses this technique to burn fat. “High intensity with short rest periods increases the effectiveness of your workouts,” he says.
"It worked very well for me when I was getting ready for the show and could not say goodbye to the last, most stubborn pounds of weight."
When it comes to fat burning, intensity is our everything.
Enough sleep at night is the primary rule of fat burning. People who do not sleep enough suffer from a slow metabolism, insufficient release of testosterone (which is important in fat burning for men, and to a lesser extent for women), and feelings of hunger during the day. All these factors will work against you if you are trying to lose weight.
Make sleep your priority. Yes, it is important.
The amino acids leucine, isoleucine and valine are super important for
muscle structure and recovery, as they are absorbed in the muscles, bypassing the liver. This means that they can be used as a source for building proteins for energy!
Vasiak recommends taking BCAA before and after training so that your body turns into a real anabolic station and burns fat better. BCAAs also help in recovery and indirectly help with dehydration.
BCAA is the best choice for anyone who wants to be slim, as they are non-nutritious. So add a spoon to your shaker with water and enjoy!
Drink green tea
Choosing a drink in the morning, replace the usual cup of coffee with green tea. Green tea is good because it speeds up your metabolism and, thanks to its antioxidant composition, helps restore the body after intense training. In addition, green tea does a better job of dehydration than coffee!
Too much stress leads to overeating, drinking, and other unhealthy habits. Stress also releases the hormone cortisol, which contributes to the accumulation of fat. If the body has a lot of cortisol, it causes fat to be deposited in problem areas.
To combat stress, add some relaxing activities to your daily schedule. Take a bath, read, chat on the phone with a friend, play on the street, walk, exercise, sleep. The better you control stress, the better you will feel and the faster the effect of exercise will be visible.
Hammer on the scales
Even if your goal is to look good this summer in a top or bikini, scales are not the best tool for measuring progress. “For most women, the scale is just a game,” says Kaltweiser.
Instead of focusing on the scales, look in the mirror, at your clothes and how you feel.
"Do not let the figure on the scale determine what day you will have today." Remember: we are trying to reduce stress, not increase it.
Excitement about weight and its changes can adversely affect the systematic implementation of a nutrition plan and training.
If you do not see changes on the scales, you want to quit.
Instead of focusing on the scales, look in the mirror, at your clothes and how you feel.
If your summer shorts sit much better than two weeks ago - this is progress, and it doesn’t matter what the scales say.
A low-carb diet can be a useful tool for burning fat. On the other hand, sticking to a low-carb diet for a long time and without interruption is harmful, it slows down the metabolism and leads to other negative consequences.
If you are on a low-carb diet, plan to take carbohydrates at least once a week. This will not only help the fat-burning hormone leptin, but also your mental health.
We know that you want to achieve your goals as quickly as possible, but only perseverance will help you maintain proper nutrition and exercise. Vasiak explains: "Adhering to proper nutrition and training - this leads to permanent loss of fat." If you stick to the plan for at least a month, the results will surprise you.
Set goals that you can achieve
“I really want to strive for the stars, but you must respect your own limitations,” says Kaltweiser.
Your goals must be achievable. If you need to lose 25 kg, you will not do it in a month. If you need to gain 10 kg of muscle mass, this is a long process that will take at least a year. If you concentrate on small steps, success will come and stay with you for a long time!
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