Here are 15 ways to get rid of the unwanted fat faster. Are you ready?
1. Drink water
One can not stress it often enough: drink enough water. The non-caloric liquid is an essential pillar for your body. Water not only supports muscle growth. It's also the best fat burning agent out there. Your liver, which processes the fat, needs plenty of water to work well. If you are dehydrated, fat burning, muscle building and brain activity slow down. It also has a negative impact on your joints. There are many rules of thumb like drinking eight glasses of water a day. That's a good start, but your diet and your weight are crucial. Drink 30 ml per kilogram of body weight daily. A man weighing 100 kg should therefore consume 3 liters of water per day. By the color of your urine you can tell if you are drinking enough water. If he is clear, you are in the green zone. The yellower it gets, the worse your water supply. Another advantage is the hunger-destroying effect. Thirst is often confused with hunger. Therefore, feelings of hunger can also be triggered by dehydration. In addition, your brain activity will decrease if you do not drink enough fluid. The human body can take only 250 ml in the quarter of an hour. Everything that lies above ends up in the bubble almost without detours. So drink in small portions.
2. Avoid crash diets
Crash diets like the pumpkin diet or the grapefruit diet are just fads. They can help you get slim fast. Just as nimble you'll be fat again, if you eat normally again. You'll be even fatter than before, because the crash diets would lose a lot of muscle mass and your basal metabolic rate would drop accordingly. You would miss important nutrients during the diet phase. A healthy diet that you can keep for long is the best way to become a slim figure.
3. Eat often
It may sound crazy, but a larger number of meals can help you lower your weight. The frequency is not as important as the quality of the food. Taking complex - that is slow - carbohydrates, healthy unsaturated fats, and lean proteins throughout the day will give your metabolism a boost, which in turn promotes fat loss. Slow carbohydrates do not produce insulin spikes. Professional bodybuilders eat six to eight small meals a day to burn fat. Due to the small amounts, the fats are not stored so fast.
4. Take more weights
Many people claim that to lose fat they have to do sets with many repetitions and less weights. That does not make sense. The bigger the muscle mass, the higher your basal metabolic rate. You only build muscle with higher weights and correspondingly fewer repetitions. A high weight should always be the challenge during training, but the right execution is paramount. Otherwise, the muscles will not be properly stressed. The desired effect remains or falls significantly lower. In addition, you would increase the risk of injury significantly.
5. Eat after the workout
The post-workout meal is critical to your recovery, muscle building, and replenishment of energy stores. However, you can not rely on your post-workout meal to achieve your goals. You have to do that yourself before, during and after the training. Also, what you eat before training and throughout the day is very important for proper fat loss. Therefore, protein-containing post-workout meals alone can not do much.
6. Combine the exercises
A very good way to work efficiently on the muscle fibers is to combine sets of different exercises. This will allow you to lift more weights and cause a higher hormonal and metabolic response. The fat burning increases. For example, you can combine sets of squats, deadlifts, bench presses, shoulder presses and rowing.
7. Do endurance training
If you want to boost your fat burning, you should do cardio training, even if strength training always has priority. Endurance training should therefore always be completed according to the weight units. First, you do not want to torpedo the effects of the power units, and second, you use your glucose stores on the dumbbells. During the subsequent cardio training, your body therefore immediately accesses the fat stores. You may not be able to do so much while jogging, but the proper strength training (see point 6) has already burned tons of calories. Alternatively, you can do cardio in the morning on an empty stomach. If you want to define yourself, train 20 to 30 minutes a day five times a week. If the fat loss slows down, add ten minutes to each. Choose the right workout method according to your needs.
8. Shorten your rest periods
In the weight room, you should trim your rest periods and work with advanced techniques such as supersets, combi-exercises, and drop-sets to build muscle. The key is in hard training. Do not cheat yourself by believing that you have to do many repetitions with low weights. High intensity with shorter rest periods maximizes your efforts in the gym. When it comes to burning fat, intensity is the deciding factor.
9. Sleep sufficiently
Sufficient sleep at night is essential for optimum fat burning. People who sleep little often have a slower metabolism, lower testosterone release, which helps lower levels of fat burning for both men and women, and significantly more hunger throughout the day. This will all work against you if you do not sleep enough. Also, be sure to darken the room as much as possible so that your brain produces enough melatonin. The sleep hormone is responsible for the regeneration during sleep and thus for your performance the following day.
10. Drink green tea
When it comes to hot drinks in the morning, you should trade your coffee for green tea. This is ideal for supporting fat burning and increases metabolic rate. It also has antioxidant effects and improves post-workout recovery. In addition, tea donates significantly more moisture than coffee.
11. Less stress
Too much stress can make you neglect your diet and overeat it. Mostly it's the wrong stuff. Unfortunately, often the lifestyle changes to the negative, which is often accompanied by an increase in alcohol consumption. In addition, stress causes the release of the hormone cortisol, which stimulates the storage of fat in the depots. From a certain amount of cortisol in the blood, the hormone causes your body to break down the muscle protein and at the same time deposit additional reserves in the abdominal region. The result is a muscle loss with simultaneous fat accumulation in the most unfavorable places. To prevent stress, you should do relaxing activities. You could, for example, read, play outside or go for a walk, take a nap, take a bath or chat on the phone with a friend. The better you reduce your stress, the better you feel and the faster you progress.
12. Way with the Libra
If your summer goal is to look better in a bikini or running a six-pack on the beach, do not focus on your weight. A balance is usually not a good instrument to succeed. Especially for women, the number on the scale often determines the thinking. Do not let this happen to you. Avoid stress instead of building it up. You decide what your day will be, not the scale. Concern about weight makes it difficult to stick to a specific diet and exercise plan. If you do not see any changes on the scale, it will be much easier for you to just give up your path. Take the mirror, your clothes and a tape measure to check your improvements. Once a week, you can measure the size of your upper and lower abdomen as well as those of your biceps and chest. Keep a list of the results. This is how you control your achievements based on your entries and prove the changes visible in the mirror. Remember, if your pants fit better than it was two weeks ago, then it does not matter what's on the scale. The most important reason for not using a balance, however, is a completely different one. It's the same reason why the BMI is utter nonsense. A muscle cell weighs almost twice as much as a fat cell. If you build muscle, you will weigh more accordingly. Wladimir Klitschko is 1.98 m tall and weighs about 110 kg. His BMI would be that of an obese man, he is trained like no other athlete and has not a gram of fat too much on the hips.
A low carbohydrate diet can effectively help you lose fat. On the other hand, a low-carbohydrate diet over a longer period of time and without breaks is counterproductive. This would slow down your metabolism and reverse the effects on fat burning. If you want to approach a diet with lots of protein, good fats and a few carbohydrates, you should schedule a so-called Refeed day once a week. These days you can eat as much as you want. This stimulates your metabolism, prevents the yo-yo effect and prevents eating attacks. The Refeed days not only provide control of the fat burning hormone leptin. Above all, they help you keep your mind on the move during a change in diet and a hard workout program.
14. Stay consistent
Surely you are looking for ways to get closer to your goal of a slim and attractive body faster. This is only possible through a consistent adherence to your diet and your exercise plan. Only by strictly maintaining the right diet and adhering to the training programs that are geared to your body and your goals, can muscle building and fat loss be successful in the long term. If you stay with your plan for at least a month, the result will surprise you.
15. Set goals that you can achieve
It makes perfect sense to reach for the stars. This only applies if you know your limits. Your physical and mental goals should be achievable. Do not expect to lose 25 kg in one month. Even the reduction of 10 kg can sometimes take years. If you concentrate on the small steps, you will be better off in the long run.