Some tips for burning fat - collected by fitness magnet and numerous fitness enthusiasts!


  • Do not go hungry!

    If you consume less than about 1400 calories a day, your body will fall into a save / protect mode. This means that your body builds up reserves and slows down your metabolism because he does not know when he will be re-energized next time.  


  • Several small meals

    Keep your metabolism busy with 6-8 small meals a day. Another benefit of having several smaller meals is that you usually have less cravings.  


  • HIIT und Tabata anstelle von Cardio

    Various studies have clearly demonstrated that Interval training Much more successful for fat burning than normal cardio. On the one hand cardio also burns muscle mass and on the other hand your body burns calories even after the interval training.


  • Train big muscles!

    The fact is, muscles burn calories on non-workout days. Often neglected is the gluteal muscle, which belongs to the largest muscles of the body. Leg press, squats, etc. should therefore not be missing in your exercise program. If you want to use the afterburning effect even more effectively, you should demand as much muscle mass as possible during strength training. For example, the thighs and the back are also well suited for this purpose. Reason: The more muscle mass you use during training, the longer your metabolism will keep its higher level.  


  • Negative energy balance:

    Unfortunately, a high one means fat burning not automatically less bacon and less kilos on the scale - because you only lose weight if you eat less calories than you consume. And that over a longer period of time. So do not feed the calories saved in training twice or three times - otherwise you'll do that Fat BurningEffect quickly destroyed.  


  • Der Fettstoffwechsel

    takes place for the most part at night and can be accelerated or inhibited by various factors. Who dispenses with carbohydrates and alcohol in the evening metabolizes the fats absorbed during the day better! During the day a lot of exercise, if possible in the fresh air, little sugar and enough vitamins and the fat melts as if by itself. Incidentally, women have a much harder time getting their fat off because of their higher body fat percentage. The important thing is never to give up.  


  • Strength training:

    Muscles not only give your appearance a handsome shape, they also have the advantage of consuming energy even when at rest. You can not say that about fatty tissue. Your basal metabolism increases, you can eat more without increasing. So, nothing like the weights.  


  • Interval training:

    If you want to increase the fat burning during your workout, then put in a short sprint more often. It has been proven that fat burning during interval training is 36 percent higher than a consistently moderate endurance program. Furthermore, the total energy consumption at low intensities is significantly lower than at higher levels of effort.  


  • Drink plenty of water or unsweetened tea

    (about 2-5 liters a day). With a dehydration, the entire metabolic processes are only very slow - even the fat metabolism! In addition, your energy expenditure increases by up to 100 calories, if you drink at least two liters of water a day and the feeling of hunger is suppressed.  


  • Carbohydrates are not equal to carbohydrates:

    Only consume complex carbohydrates; Carbohydrates with a low glycemic index. Link tip: list of healthy foods.  


  • 1 LiterTee

    drink in the daytime.  


  • 1 to 2 double espressos

    before the workout are a good fat burner and energy booster (omit sugar and milk during coffee). caffeine increases the fat burning, the heat production as well as the blood pressure of the body and thereby boosts the metabolism.  


  • Wenn man abends Hunger

    gets, first the handle to the water bottle. If it still is not better after 1.5 liters - lean quark, lean granular cream cheese ... and more water!  


  • Do without light products.

    The sugar substitute (usually aspartame) stimulates insulin output, although the body does not get carbohydrates for absorption. This leads to extreme hunger cravings and reduced fat burning.  


  • Healthy fats (unsaturated fatty acids)

    such as avocado, nuts, fat fish, rapeseed oil, olive oil, etc. in a moderate amount to eat. These have a positive effect on blood clotting and cholesterol levels. 


  • Take advantage of afterburn effect

    d.h. nach dem Cardio/HIIT etwa 2 Stunden keine Mahlzeit zu sich nehmen.  


  • Halte dich an eine Diät

    die zu dir passt. Zum Beispiel Anabole Diät, Atkins Diät, Low-Carb Diät.  


  • Pay attention to your insulin level:

    Keep the insulin level "constant" as long as possible (avoid sweetening between meals).  


  • Für mindestens acht Stunden

    provide nightly light and enough daylight (be outdoors 1 hour daily). The body often tries to compensate for deficiencies through eating.  


  • Low Glycemic Index (GLYX)

    Der GLYX gibt an, wie kohlenhydrathaltige Lebensmittel auf den Blutzuckerspiegel wirken. Je niedriger der Wert, desto besser, denn das heisst: Die Fettverbrennung arbeitet auf vollen Touren und du bist satt. Beispielsweise Hülsenfrüchte, Nüsse, Gemüse und gewisse Obst-Sorten haben einen niedrigen GLYX.  


  • Eat kiwis.

    2-3 kiwis a day cover the daily requirement of vitamin C and neutralize free radicals. In addition, the magnesium and potassium contained in it support the metabolism.

Nutrition Plan - GET RIPPED

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Ernährungsplan – GET RIPPED

Dein persönliche Ernährungsplan von FITNESSSMAGNET®. Aufgrund vieler Anfragen nach einem individuellem Ernährungsplan haben wir den GET RIPPED Ernährungsplan entwickelt, welcher jeweils auf dich abgestimmt wird. Die Ziele vom Plan sind hauptsächlich Muskelaufbau und Definition.

Ernährungsplan – GET RIPPED
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