Are you eating healthy and working out and NOT seeing the transformation you want?
It’s time to FOCUS on these 8 steps for faster fat loss and a better physique!
TRADE LIGHTER WEIGHTS FOR MODERATE OR HEAVY WEIGHTS
Resistance training is a key component for fat loss but choosing a lighter weight to do more reps is a mistake. Maintaining muscle mass and encouraging muscle growth while losing fat is vital. Muscle tissue burns more calories all day, even when you are sitting around.
Lifting heavy elevates your metabolism for up to 24 hours, an effect called excess pot-exercise oxygen consumption or EPOC. Stay away from machines and use multijoint movements for better results. Supersets, or doing two different exercises back to back, burn more calories and are more time efficient.
DO HIIT CARDIO TRAINING
You will burn significantly more body fat with high-intensity interval training (HIIT) than a steady state low-intensity bike ride or run. HIIT alternates short bursts of max effort cardio (30 seconds) with less intense recovery intervals (30-60 seconds).
This is why the 30 minute HIIT interval workouts in the 21 Day Fix, 21 Day Fix Extreme, P90x3, and Insanity Max:30 are SO effective.
KEEP MOVING BETWEEN SETS
If you want to burn more fat, do 30-90 seconds of cardio between sets of weight training. Some examples include: running in place, jumping jacks, burpees, high knees, tuck jumps, jumping split squats, and jumping air squats.
EAT OUT LESS OFTEN
Americans eat out almost twice as much as they did 30 years ago. You will have better control over the ingredients you use and the portion size of your meal if you eat at home.
ALWAYS EAT BEFORE YOU LEAVE THE HOUSE
If you eat a healthy meal before you go grocery shopping, or to a baseball game, parties, or the movie theater, you will have less temptation to buy and eat junk if you’re not starving.
SUBSTITUTE VEGGIES FOR GRAINS
If you want to be leaner, reduce your carb intake by substituting veggies for carbs at dinner time. Non starchy veggies like spinach, green beans, broccoli, brussel sprouts, and peppers will fill up your tummy with minimal calories.
In the words of Dr. Joel Fuhrman in his bestselling book Eat to Live, “the salad is the main dish”. And “to achieve superior health and a permanently thin physique, you should eat large portions of green foods”.
REPLACE FRUIT JUICES AND SODA WITH WATER
I know you hear this ALL the time, but trading your soda and high calorie drinks for water will give you fat loss results fast. Sugary drinks and juices will spike your insulin levels, making you feel flat and low on energy after the initial sugar rush. Try Mio or Crystal Light in your water for flavor.
MAKE IT A HABIT
We are creatures of habit. Choices lead to actions and actions lead to habits. It is the small simple steps that lead to success. Our lives are formed from the combination of choices we make. Choose an exercise program and stick to it whether you are too tired or you don’t feel like it and the benefits will FAR outweigh the temporary “inconvenience”.