Losing body fat is no easy task. It means eating right, training smart and remembering that every calorie counts. But the million dollar question is,”How do you lose body fat while keeping your hard earned muscle?” In this article, we will discuss 9 amazing tips that will help guide you through a successful cut. So lets get started…
Tip 1: Keep Junk Food Away
We all know that your future beach body starts in the kitchen. So let’s be honest, if junk food is in your fridge, cupboards, or freezers, you’ll eat it at some point or another, right? Ive heard so many people say,” I have tons of will power!” but wait until you start a diet and become so hungry that you eat an entire bag of M&M’s just because they were in your cupboard. That hunger just ruined all of your progress and now you’re back to square one. Start out by clearing your fridge and setting yourself up for success by filling it with nutritious foods that can satisfy your cravings.
Tip 2: Full-Body Workouts
Full body weight lifting sessions are a vital part of fat loss. Full-body workouts not only increase your metabolic rate but also increase the muscle mass you hit. Instead of sticking to one muscle group per day, try working out 3 to 4 times per week for no longer then 45 mins each time. The best way to achieve this is by doing major compound lifts such as squats, dead lifts, power cleans and bench press. These major Olympic lifts work multiple muscles groups at once. It allows you to still do a bit more volume per muscle group in each week yet have that maximum metabolic enhancing full-body session in place. And by sticking to this plan, your body has the ability to recover fully, build more muscle, lose more fat and creates more strength.
Tip 3: Change Up Your Cardio Sessions
When the body is pushed to its limits for an excessive period of time, it panics and does the total opposite of what you want it to do. Fat loss will occur in all types of cardiovascular exercise. But to hold onto that extra muscle density, cardio sessions should be only 45 minutes max with your heart rate between 140 to 160 beats per minute. Interval training is one of the best forms of cardio one can do to lower body fat percentage. It speeds up your metabolic rate and increases fat oxidation within a short period of time. Just like any other type of exercise, you should always be progressively changing your workouts so they become more challenging. But most importantly, have fun with it!
Tip 4: Eat More Protein
Besides water, protein is the most abundant nutrient for your body. Delivering a constant supply of protein throughout the entire day is essential for optimum muscle growth as well as keeping muscle gains. But what exactly is protein? Protein is a chain of linked amino acids. These twenty-two essential and nonessential amino acids are the building blocks to your muscles and body. Without them, it would be impossible to build, repair, or even maintain muscle tissue. When you have a sufficient amount of protein, your body will put itself into a positive nitrogen balance, or an anabolic state. Being in this anabolic state allows you to build muscle and maintain the muscle you already have. So it is extremely important to get an ample amount of protein intake per day. A rule of thumb is to spread your protein intake out so you are getting at least 30 grams of protein every four hours. This will help keep your body in order to maximize protein synthesis.
Tip 5: Cut Out Unplanned Meals
Calories from unplanned meals can destroy your fat-loss goals. My theory is, if it wasn’t planned then don’t eat it. Stick to your plan!
Tip 6: Sleep Like A Baby
Proper sleep is the biggest ingredient when it comes to following a fat-loss program. If you aren’t sleeping enough, your insulin decreases and then tells the body to pump out more insulin, still hoping to finish the job. The problem is that insulin is also a fat-storage hormone. When insulin is produced, the body goes into shock. This state shuts down its ability to produce hormones and hurts your ability to burn fat. Since your cells will be starved for glucose, the only thing your body wants to do is eat more carbohydrates for energy and in turn, becomes extremely sluggish. So, do yourself a favor and try to get as much adequate sleep as possible. If you have a hard time sleeping, try taking magnesium 30 minutes before going to sleep. Magnesium is a natural antidote to stress, the most powerful relaxation mineral available, and can help one improve their sleep.
Tip 7: Become A Green Tea Addict
Are you the type of person that cant wake up without their morning cup of coffee? Although coffee may pump you up before a great workout, coffee will increase cortisol levels within the body, which then stops the body from burning fat. If you’re looking for a hot cup of something in the morning or even throughout the day, green tea should be your top beverage of choice while on a fat-cutting plan. This ancient drink will help speed up your metabolism, which will allow you to burn a long supply of calories. Green tea will also detoxify your body due to its healthy plant chemicals and free-radical-fighting antioxidants. These nutritious antioxidants help reduce the tissue damage one may obtain while dieting and still be capable of performing while doing an intense workout program. All in all, green tea is one of the best defenses for people who are looking to get leaner.
Tip 8: Drink More Water During The Day
Studies have shown that 95% of all people in the U.S. are dehydrated. As we get older, we begin to lose more water density. A person could eliminate 50% of all diseases by just being hydrated and drinking enough water throughout the day. Water and minerals work together as a team and when you stop to think about it, water constitutes 70% of the human body. It’s also very refreshing and can help combat food cravings, making it easier to choose healthier foods for your meals. If you hate the taste of water,add a slice of lemon. Lemon not only kills food cravings but also helps detoxify your body from all the harsh chemicals we come in contact with on a daily basis.
Tip 9: Eat Well Rounded Foods
The last tip to remember is that one should immediately cut out all the processed, unhealthy foods that can quickly put a stop to weight loss and have you feeling unwell. Natural foods are in their most natural state and will contain the most nutrition to help keep your body healthy throughout the weight-loss process.
So there you have it, the top 9 fat-burning tips to use if you want to strive to see success. Don’t rely on crazy diets that consist of drastic approaches. Just eat natural foods, get enough sleep, stay hydrated, and switch up your routines whenever possible.