Looking to banish that belly and get your confidence back?
Here are just 5 fast and effective tips to FAT LOSS!
1. Tone Down Alcohol Consumption:
A few beers every so often won’t hurt, but if you do it regularly, you turn off fat burning. The reason is that your body burns off alcohol first, it becomes your primary energy substrate.
So as you’re burning off the alcohol, what happens to the food you eat? It’s merely surplus calories going directly to fat cells. Not good. That means when you do choose to drink, don’t eat a lot while you indulge.
2. Slow Down The Negative Phase Of Your Reps In The Gym:
On at least one set of your big compound exercises, use a 1 to 2-seconds-up, 4-to-6-seconds-down tempo. In other words, slow down the negative on every rep.
For example, on bench presses, fire it up, then lower it slowly on every rep. Emphasizing the negative creates more muscle trauma, and that’s a good thing for fat burning.
That’s because it takes energy to repair muscle damage. Your metabolism kicks into gear for the entire recovery process, usually about two days or more after your workout. So you’re burning fat 24/7, yes, even while you sleep. Exciting stuff!
3. Do A Short Cardio Session After Each Weight Workout:
You burn off all the sugar in your bloodstream with 30 minutes to an hour of weight training. That means any activity right after immediately taps into body fat.
In other words, right after your weight training is prime fat-burning time. All it takes is 15 minutes on a treadmill or stationary bike to make a serious dent in your fat stores. It’s the most efficient fat-burning cardio you can do.
4. Drink Green Tea Daily
Green tea should be your top beverage of choice while on a fat-cutting plan. This health elixir will help to rev your metabolism, allowing you burn more calories daily. Green tea is also loaded with healthy plant chemicals and of free-radical-fighting antioxidants.
All these health goodies will help to reduce the tissue damage that can take place while dieting and still doing intense workout programs, helping you feel better as the fat-burning process hums along.
5. Commit To Sleep
Sleep is another underrated part of a proper fat-loss program. If you aren’t sleeping enough, your insulin sensitivity will decrease, which means that hormone will be less effective at shuttling glucose from your blood into cells, where it belongs. So what does your body do? It pumps out more insulin, still hoping to finish the job. The problem is that insulin is also a fat-storage hormone.
Since your cells will be starved for glucose also means you’ll encounter carbohydrate cravings and lousy workouts.
Few healthy food choices are made after midnight. Going to bed an extra hour early is also a perfect way to combat night-time eating, which can be disastrous to your progress.
Head Coach & Founder of The PT Studio