16 ways to burn fat faster

16 ways to burn fat faster

Easy way to burn fat this methods will help to burn your fat quickly just follow keep everyday in life

1. Water

Believe it or not, water is the best fat burner on the market. Your liver, which processes fat, needs a lot of water for proper functioning. Dehydration reduces the rate of fat burning and badly affects muscles and joints. If you want to avoid dehydration, drink more.

We are sure that you have heard the advice to drink 8 glasses of clean water a day. Although this is a good start, your weight, food, activity level, etc., affect your water needs. Judge how much you need to drink, according to the color of your urine. If it is pale yellow to clear, then enough water. If it is more yellow, you should drink more water.

If you drink enough, you will not feel hungry. “Thirst is often confused with hunger,” says Gaspari teammate Ashley Caltweiser, IFBB participant Bikini Pro. If you feel hunger you can just be dehydrated. If you suspect that this is your case, just drink a few glasses of water before eating.

2. Do not sit on fancy diets

Although bizarre strict diets, such as: a grapefruit diet or a cabbage soup diet – can help lose weight quickly, but it will not last long. Once you return to the normal diet, you will look worse than before the start of the diet. Moreover, these strict diets lack key macro-nutrients that are important for health.

Caltweiser believes that the best way to burn fat is to use a diet that you can stick to for a long time. Adhering to a diet longer than a week or two will help you burn fat faster and allow you to keep the shape for a long time.

3. Eat Frequently

Maybe it sounds crazy, but increasing the frequency of meals helps to lose weight. But do not get us wrong: the frequency of meals is not as important as the quality of food. Another athlete Gaspari Colin Vasiak, pro IFBB: “The basis is quality. Complex carbohydrates, healthy fats and low-calorie proteins, distributed correctly throughout the day, cause your metabolism to accelerate, which leads to fat burning. If you eat only 3 times a day, it’s time to revise the routine. ”

Legend of bodybuilding Rich  knows exactly how the frequency and quality of food lead to the transformation of the body. “When my goal is to burn fat, I watch to eat 6-8 times a day and at the same time in small portions. Increasing the number of meals speeds up the metabolism and in the end I do not eat so much food that something is stored in the fat. ”

4. Raise heavier weights

You probably heard that in order to lose weight, you need to do more repetitions with smaller scales. Wait, do you think that 20 repetitions with a five-kilogram dumbbell is better than 10 repetitions with a ten kilogram? This makes no sense. The more muscle mass you have, the more energy it requires. Light weights are not an option.

Weights should be every time a challenge for you, but do not sacrifice your form for the sake of heavier weights. If you do not work out the muscle also mentally, then you will simply perform the exercise, not at all causing the muscles to grow.

5. Eat after a workout

Post-training food intake is critical for normal recovery, muscle building and energy recovery after a heavy training session. However, you can not just count on the fact that the food itself will fulfill your goals for you.

What you eat before training and all day is an important factor in losing weight. In other words, if the food is wrong, the protein-rich post-training food intake will not help

 6. Do cardio

When Vasiak is going to accelerate the fat burning before the competition or photo shoot, he uses cardio for this. “Do cardio after the power, and not before,” he says. “Cardio after the power has helped me to increase my fat burning potential, as glycogen storage facilities have already been devastated.”

Cardio after strengths is also useful because it helps to save energy for the moment when you need it more – during heavy basic exercises.
Gaspari, on the other hand, acts differently. “I prefer to do cardio in the morning on an empty stomach. When I want to get dry, I do 20-30 minutes of cardio 5 times a week. If the fat burning slows down, I add 10 minutes to each session. ”
Everyone should have their own approach to cardio. Choose the method that best fits your plans.

7. Shorten rest periods

When it comes to fat burning, the intensity is our everything.
Gaspari just lives by this rule. “With free weights, I work this way – I reduce the rest periods and use complex exercises, such as supersets and drop-downs, to build muscle and burn fat.”
“The important point here is that the exercises remain heavy and exhausting – do not think that you need to do a multi-turn with light weights. If you try, you will be able to maintain the same weights as for long rest periods. ”
Vasiak also uses this technique to burn fat. “High intensity with short rest periods increases the effectiveness of your workouts” – the talk

8. Shorten rest periods

When it comes to fat burning, the intensity is our everything.
Gaspari just lives by this rule. “With free weights, I work this way – I reduce the rest periods and use complex exercises, such as supersets and drop-downs, to build muscle and burn fat.”
“The important point here is that the exercises remain heavy and exhausting – do not think that you need to do a multi-turn with light weights. If you try, you will be able to maintain the same weights as for long rest periods. ”
Vasiak also uses this technique to burn fat. “High intensity with short rest periods increases the effectiveness of your workouts,” he says.
“It worked very well for me when I was preparing for the show and could not say goodbye to the last, most stubborn pounds of weight.”
When it comes to fat burning, the intensity is our everything.

9. Sleep more

Enough sleep at night is the primary rule of fat burning. People who do not sleep enough suffer from a slow metabolism, insufficient release of testosterone (which is important in fat burning for both men and to a lesser extent for women) and hunger during the day. All these factors will work against you if you are trying to lose weight.
Make sleep your priority. Yes, it is important.

10. Use BCAA

Amino acids of leucine, isoleucine and valine are super important for muscle building and recovery, as they are absorbed in the muscles bypassing the liver. This means that they can be used as a source for building proteins for energy!
Vasiak recommends taking BCAA before and after training so that your body turns into a real anabolic station and burns fat better. BCAA also helps in recovery and indirectly helps with dehydration.

BCAA is the best choice for everyone who wants to be slim, as they are non-nutritive. So add a spoon to your shaker with water and enjoy!

11. Drink Green Tea

Choosing in the morning what to drink, replace the usual cup of coffee with green tea. Green tea is good because it accelerates your metabolism and, thanks to its antioxidant composition, helps to restore the body after intensive training. In addition, green tea copes better with dehydration than coffee!

12. Less stress

Too much stress leads to overeating, drinking and other unhealthy habits. Stress also releases the hormone cortisol, which promotes the accumulation of fat. If the body has a lot of cortisol, it causes fat to be deposited in problem areas.

To overcome stress, add to your daily schedule some relaxing activities. Take a bath, read, chat on the phone with a friend, play on the street, walk, exercise, sleep. The better you control stress, the better you will feel and the faster the effect from the exercises will be visible.

13. Screw to the scales

Instead of focusing on the scales, look in the mirror, on your clothes and how you feel.
Even if your goal is to look good this summer in top or bikini, scales are not the best tool for measuring progress. “For most women, the mark on the scales is just a game,” says Caltweiser.

“Do not let the figure on the scales determine what your day will be.” Remember: we are here trying to reduce stress, and not increase it.
Worries about weight and its changes can badly affect the systematic implementation of the plan for nutrition and exercise.

14. More carbohydrates

A low-carb diet can be a useful tool for burning fat. On the other hand, sticking to a low-carbohydrate diet for a long time and without interruptions is harmful, it slows down the metabolism and leads to other negative consequences.
If you stick to a low-carb diet, plan at least once a week to take carbohydrates. This will not only help the fat burning hormone leptin, but also your mental health.

15. Be persistent

We know that you want to achieve your goals as quickly as possible, but only perseverance will help you to adhere to proper nutrition and training. Vasiak explains: “Adhering to proper nutrition and training – this leads to a permanent loss of fat.” If you stick to the plan for at least a month, the results will surprise you.

16. Set goals that you can achieve

“I really want to strive for the stars, but you must respect your own limitations,” says Caltweiser.
Your goals should be achievable. If you need to lose 25 kg, you will not do it in a month. If you need to gain 10 kg of muscle mass, this is a long process that will take at least a year. If you concentrate on small steps, success will come and stay with you for a long time!

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