8 Proven Ways to Kick Fat Burning Into High Gear
1. HIIT Training
High Intensity Interval Training is one of the best fat-activating workouts on the planet! You expend more calories in less time, and you continue to burn calories for the 48-hour period following the workout. No matter what HIIT you do, it’s great for fat blasting!
2. Sprinting
Sprinting is the HIIT running workout, and it’s great for shredding your leg muscles as well as giving your body a fat-blasting boost. Add sprinting after a good workout–even a regular weightlifting session–and you’re guaranteed to burn through a s***load of fat in 20 minutes!
3. Sports
The beauty of sports is that they’re a lot of fun as well as great exercise. Start out your day with a pick-up game of basketball at the park, or play an hour after a good weightlifting workout. You’ll find the time flies by, and you’ll get an amazing cardio session while playing a game you love.
4. Hit the Weights, Hard!
Want to maximize fat burning in your workout? Do the following:
* Rest no more than 30 seconds between each set
* Work in the 12 to 15 or 20 to 25 rep range
* Keep your heart rate above 125 BPM
5. Switch It Up
Boredom is the arch-enemy of fat burning. The more variety you add to your workouts, the more faithful you’ll be. Don’t HIIT it every day, but throw in some weightlifting, Yoga, sprinting, and sports to mix things up and keep your workouts fresh.
6. Track Your Meals
Want to make sure you’re eating the right balance of carbs, protein, and fats? Instead of just guessing, track those meals to be 100% certain that you’re getting the right foods. The stricter you are with your diet, the faster you’ll be able to lose that extra weight.
7. Dry Out
Alcohol is the enemy of fat burning, so it’s time to go through a personal Prohibition. Ditch alcohol–and sodas along with it–and stick with only water. A bit of tea (using honey instead of sugar) or black coffee (ONE tablespoon of sugar at most) can be a good addition, but no juices, sodas, or drinks other than water.
8. Ignore the Scale
Your scales aren’t an indicator of how much fat you’re burning, so don’t worry about it. Studies have shown that weighing yourself every day helps you to be mindful of your diet, but it won’t help you measure fat-burning. Use it to help you form that good habit, but don’t let it tell you how you’re doing!
Great Advice for Adding Lean Muscle Weight to your Physique
1. Free Weights vs. Machines
While I have nothing against machines and cables, there is no doubt
that the greatest muscle builders are free-weight compound exercises,
like Squats, dead-lifts, bench press and
military overhead press There is nothing wrong with using machines or
cables, but if you want to see positive gains faster, make free-weights
the cornerstone of your program.
2. Use Proper Form
Using proper form on all of your exercises will assure that you are
stimulating the muscle that you wish to target. Those that “throw” the
weights up when doing side laterals or barbell curls, for example, are
only cheating themselves out of growth. Once you reach failure using
strict form, THEN it is ok to use momentum (to a reasonable degree) to
try and extend your set a bit further.
3. Don't Over-train
Our bodies have limited amounts of recovery ability, as well as a
limited amount of “energy” to put toward building new muscle tissue. So,
here a few sub-guidelines to follow to keep you from overdoing it.
A. Train no more than 4 days per week.
B. Do not train more than 2 days in a row without taking a full day off from the gym.
C. Workouts should last no more than 45-60 minutes.
4. Eat Adequate Amounts Protein
This is perhaps the most important of all the advice. Muscle is
protein. Protein is required to build and repair muscle tissue. Not
eating enough can hinder your gains no matter how well thought out your
training and supplementation programs are. How much protein is enough?
For most serious trainees, at least .8 to 1.5 grams of protein per pound of lean body-weight should be consumed daily.
5. Use the Right Supplements
While it is not 100% necessary to use supplements in order to make
progress, they certainly can hasten results. Things such as Magnesium
Citrate, Kre-Alkalyn, BCAA’s, L-Glutamine, (NO Nitrous Oxide),
L-Carnitine. may aid you in training, minimize recovery time and
increase ability to train harder.
6. Rest is as Important as the Training and Diet get your Sleep.
Fact: The only time the body can rebuild itself is when you sleep.
There are many hormonal functions that only occur when you body is in
total rest. For those of you that are really looking to make changes in
your physique sleep is the most crucial element in repairing the damage
you've done while training. The body disposes of waste in the muscle
cells and rebuilds the muscle that you tore apart in the gym. Not
getting ample amounts of sleep will impede your recover time and can
lead into an over-trained state and progress will come to a halt.
