1. Go hard then Get Home
In the mood to get in then out the gym? Then go heavy and as hard as possible. According to Colorado state university, training at 80% of your max heart rate for 40 minutes will ramp your metabolism up for up to 24 hours. Ready, deep breath.
2. Temptation Takeaway
According to the Journal of Academy and Dietetics, Italian takeaways are worst for your six-pack, with an average of 1556kcal per meal. Greek – with 904 – is best for takeaway indulgences.
3. Off The Scales
You can gain muscle and lose fat, this being one of the reasons we stress people to not follow the scales. Fat composition, how your clothes fit and how you look in the mirror matters more than what the scale says.
You can lift heavy, eat right, lean down and still weigh the same. Use the scales as a guide, but how you look in the mirror, how you feel, and how your clothes fit are much better indicators of progress.
4. Increase Your Protein
Increasing protein intake will help muscle recovery leading to increased metabolic speed, all of which helps with fat burning. In fact, your body burns more calories when you eat protein than when you digest either fats or carbs. According to a study published in the American Journal of physiology. One group was fed a high protein diet, while the second group consumed an amount closer to the lower recommendation of the RDA (recommended daily allowance). The group who ate the higher-protein diet burned more fat.
5. Reduce Your Calories Gradually
When looking to lose fat, don’t make huge calorie cuts. This will kick start your body into starvation mode, reducing your metabolism and making it more difficult to shift the fat. To prevent this metabolic
slowdown and allow your body to reduce fat levels at an optimal rate, make smaller calorie reductions every week or two.
6. Get On The weights
Resistance training helps with fat loss in a number of ways. Weight training per session alone burns calories. Studies also show that, unlike aerobic exercise, weight training increases the calories you burn at rest up to two days after your workout. On top of that, the more muscle your body has, the more calories you burn each day.
Even if your goal is to only lose body fat, you need to train with weights. This will help prevent, along with correct nutrition prevent any of the weight you lose from being muscle.
Were that to happen, your metabolism would slow right down, stalling your fat loss efforts and turn you in a ‘skinny fat person’. Yes, even people can have a high body fat percentage.
Have a great week