If you look down at your mid section right now, how do you feel? Don’t worry, I know it was just they holiday season and January is a busy month, but what if I told you that I could help you lose your fat without making you spend hours in the gym.
Tip number 1: Walk!
Try to get up 30 minutes earlier and go for a walk empty stomach. This forces your body to use what it has stored as fuel. The two main sources of fuel that your body has stored is fats and sugars. Since you are not ingesting fuel prior to walking, your body is forced to break down what it has to provide you with energy. One key to this fat burning tip is that you can’t walk too fast or too slow. If you’re walking too slow your not going to get the results you want because your heart rate is too slow to invoke a stimulus to really trigger fat metabolization. If you are walking too fast your heart rate will be too high and you will use your glycogen energy system. Its not a bad thing to use your glycogen energy system but what will happen is that your body will look for sugars as fuel, and since glycogen is stored in your muscles, your body will be burning off your muscles more so than burning fat. Now, I’m not going to tell you what your target heart rate should be because that over-complicates things. The point here is to get up in the morning and go for a walk, a nice steady faster than average paced walk. If you do this one tip, you are going to burn fat. One way to speed up this fat burning process is to supplement with branched chain amino acids, also known as BCAAs, as well as caffeine or a fat burner. The reason for this is if you wake up in the morning and take a fat burner and a bcaa product, empty stomach, and go for a walk, you will be burning fat far more efficiently. This is because BCAAs keep your muscles fueled so you are in an anabolic state, and a fat burner speeds up metabolism so your body turns into a fat burning machine. The two products that I last used to lean out for summer was F-10 by Advanced Genetics and Mutant BCAA.
Tip number 2: Cut out the Sugar!
The main reason you have unwanted fat is because of sugar. When I say sugar I’m not just talking about candy or deserts, I’m talking about breads, pastas, and sauces. If you look closely there is sugar in everything.
Even though the nutrition label on the side of my white bread says no sugar, refined bread breaks down into sugar so fast in the body that your are getting a massive insulin spike. What happens when your insulin is spiked? Your body stores fat. So why should we cut out sugar? Because the fat around your midsection, and where ever else you might have it is being stored because your body doesn’t know how to use it. You and I, and everyone else have been so accustomed to eating sugar that our bodies use it for its main energy source even though you and I and everyone else are actually fat burning machines. We need to cut out the sugar and train our bodies to go back to our primal roots of using fat for energy instead of sugars. Once your body adjusts in time, you will feel absolutely amazing. One way I like to speed up this process is to introduce healthy fats into my diet, such as MCT oil, Coconut Oil, Fish Oil, and other EFAs (essential fatty acids). Since MCT oil is a fat that absorbs into our body almost as fast as sugar does, your body utilizes it quickly, and craves more fats for energy. What happens next? Your body starts attacking your fat cells to use them up for energy! When I up the fats in my diet and lower the carbs, and cut out the sugars, I get lean really quickly and feel great.
Tip number 3: Work your Muscles!
Some times the best way to burn fat is to work out. When I say work out, I’m not talking about cardio, I’m talking about working your muscles. The reason for this is that when you work out, your metabolism grows, and the more muscle you have, the more fat your
body naturally wants to burn. So whats the best way to work out to burn fat? I love circuit training. Circuit training can be done at home or at the gym. You want to keep the heart rate up and the muscles pumping. This can be done by:
- Picking a few exercises and cycling through them, or
- Picking a few exercises and doing them one by one back to back.
An example of option #1 is: 15 minutes of 3 reps of pull-ups, 5 reps of pushups, 10 reps of sit-ups and 15 reps of air squats. This means that you cycle threw this sequence as many times as possible in 15 minutes.
An example of option #2 is: Complete the following as fast as possible: 40 pullups, 50 pushups, 60 situps, 70 air squats.
Both methods are great to burn fat, and it keeps things quick and simple. You don’t have to workout every day, but if you use all three tips and workout a couple times a week, you will have a six pack in no time!
I hope you enjoyed these tips and I’m sure there are many more out there. If you have any great ways to burn fat we would love to hear them, so please comment below. Also if you have had experience with these tips, I would love to hear about them as well.
Summer is around the corner, so stay tuned for next weeks Fat Burning Fridays article!