If lowering your body fat percentage is on your Christmas wish list, you will need a Fat Burning Plan. These 6 tips will help you.
There is no doubt about it: Following a healthy diet and exercising regularly will help you burn fat and build muscle, as long as you are consistent. However, once you reach your main goal, you may not be satisfied. You may even set your goal to sculpt a more defined physique.
That’s when you have to make some more advanced changes in your training and nutrition regimen. This sounds great, but trying to figure out the right changes to make can often be confusing and overwhelming.
The good news is that you don’t have to try every tip you read, there are hundreds, if not more, in your quest to lose fat. The following seven tips are designed to help you get through the last 5 – 10 pounds to put the finishing touches on your hard body!
1 CYCLE CARBS
Reducing your carbohydrate intake will certainly help you burn some fat as fuel, especially in the beginning. But long-term carbohydrate depletion can cause some people to feel lethargic and mentally fatigued. A low-carb diet may not be the best thing for your body and mood.
Instead of going on a constant low-carb plan over time, you can go on high and low-carb ones. You can do this in several ways: One way is to rotate high, medium, and low-carb days throughout the week. On ultra-intense workout days (like a leg workout), you will eat more carbs. Rest days become low-carb days, and normal training days become medium-carb days.
Organizing your carbohydrate intake in this way provides enough energy to cope with those hard training sessions, while helping to burn fat for the rest of the week. It is an attempt to reduce carbohydrates without hindering your performance.
You can also turn off carbs throughout each day, or simply be strategic about timing them. If you like to work at night, you can limit the amount of carbs you eat in the morning and afternoon, and then add carbs to your meals at night before and after training. Placing carbs around your workouts is the easiest way to time this important nutrient.
If you want to try the carbohydrate cycle, remember that it can take a while to see results, and you may have low energy levels on low-carb days, so don’t pair those with intense workouts.
2 ADD INTERVAL CARDIO
If the goal of your workouts is fat loss, primarily, a great way to increase the amount of calories you burn when you work out is to add cardio between your resistance exercise series. Insert body weight movements such as burpees, mountain climbers, jump ropes, or high knees between standard exercise sets.
Adding them to your weight training will make it much more difficult. That’s why it’s important to decide what your goal is before pulling cardio at rest periods. If you are training primarily for strength or growth, losing calories and energy in extra cardio is not advisable.
If, on the other hand, you are training for fat loss, you can adjust the amount of weight and repetitions you use to include cardio between sets. It is important to make your weight training a little less intense so that you can use cardio without doing poor repetitions or increasing your risk of injury.
I prefer to do my cardio intervals on my upper body days, but if you have a different division, work out those intervals for yourself. They stick to 30-60 second intervals, and your goal is to work hard between each set.
“fat supplements for fat loss” this advice is not the latest or most accurate. Although some people do well on a low-fat diet, there is a great deal of evidence that supports the idea that using fats in a proper diet can help decrease body fat.
The trick to eating fat is to use the right fats. Conjugated linoleic acid, or CLA, is a specific type of fatty acid that can help reduce body fat and promote lean mass. A study published in The Journal of Nutrition noted that overweight subjects supplemented with CLA for six months significantly decreased both fat mass and overall body weight. When subjects continued to supplement for 18 months, weight loss was maintained, suggesting that CLA may be beneficial in preventing weight regain, an all-too-common side effect of yo-yo dieting.
A high quality omega-3 fatty acid, or fish oil, is also a great supplement option. Omega-3 fats are excellent for improving cardiovascular and metabolic health, and can also help reduce body fat when combined with regular exercise.
Armed with this knowledge, it is clear that you should use fats for their fat loss advantage, !
4 INCREASE YOUR PROTEIN
Cutting fat while maintaining muscle mass is not easy. Simply put, if you want to burn fat, you’re going to have to eat fewer calories. However, making sure you are cutting and keeping enough calories to help maintain the lean mass, while getting weight loss.
Most of the time, people who cut calories for a competition or for the summer season do so by eating fewer grams of carbohydrates and fats. Maintaining the intake of high biological value protein at least 1 gram per kilogram of body weight at that stage will help rebuild and preserve the muscle tissue you have, which is critical for sustaining a higher metabolic rate and making you look great during competition.
If you do not provide enough protein to maintain your muscle mass, your body could potentially convert your body’s amino acids into energy, since you have no other source of fuel. Make sure your diet is rich in lean protein sources such as chicken, turkey, grazing meat, low-fat dairy products, and seafood.
In addition to that, the addition of a protein powder, as well as a branched chain amino acid supplement, will help ensure that your muscles receive everything they need so that you can exercise hard, lose fat and keep your muscle hard-earned.
Although some people think that eliminating dairy products altogether is a great way to cause fat loss, a study published in the International Journal of Obesity actually found the opposite. Researchers observed that when dieting, subjects who consumed dairy products as part of their overall diet plan showed higher overall rates of fat loss, especially from the abdominal region, compared to the non-dairy group.
Choosing low-fat products such as skim milk, cottage cheese or Greek yogurt can actually help establish and maintain nimbleness. These dairy options are excellent because they provide a large dose of protein without many extra grams of carbohydrates or fat.
According to the researchers in the OIY study, it appears that the protein is not working on its own. Calcium has also been linked to positive changes in body composition, and the combination of protein and calcium found in dairy products may help amplify their fat-burning effect.
So have some Greek yogurt and berries to get in your way to improve fat burning.
6 ADD A FAT BURNER
The truth is that a fat burner will not deliver results unless your training and diet are impeccable. Fat burning supplements are simply not magic pills. They can increase your nutrition and exercise and help give you a slightly stronger fat burning edge, but they will not lift weights or choose clean foods for you. If you do those things, fat burners can help give you a boost.
When you are ready to add a little extra push to your hard work, look for a fat burner that contains caffeine, green coffee bean extract, green tea extract, Hoodia gordonii, Garcinia cambogia extract, or acetyl-L-carnitine. These ingredients generally help boost your energy, reduce your appetite, and increase the efficiency of the way your body uses fatty acids for energy.
Whether you use a combination product or just one or two of these ingredients separately, they can help better manage your fat loss goal.
* ONE PIECE OF ADVICE AT A TIME
Although it may seem like a good idea to launch all of these tips into your training program at once, I suggest you implement only one at a time. Choose one you think you can use most effectively, and then continue it for 2-3 weeks to see how it is working.
If you see positive effects, then move on! After a month or so, implement another tip and follow the same process.
I am sure that by following these simple tips, applying them correctly, you will obtain excellent results.