There seems to be an unlimited number of ways that fitness professionals and personal trainers claim that you can lose weight easily. While weight loss is a multi-dimensional process that relies on a number of factors, there are really very few tried and true strategies that, when used, absolutely result in fat reduction and weight loss that is beyond the limit.
Scope of common weight. -Loss of programming. These few strategies are not common and are not widely used. However, when incorporated into your fitness program, these strategies will exceed your weight loss and fat burning expectations every time.
6 Faster Way To Fat Loss
I’ve compiled this list to help you understand exactly how these strategies work, how they work best when used all together, and how you can incorporate them into your daily life and routine without much effort.
Here’s we present 6 Faster Way To Fat Loss.
1. Zigzag your calories for immediate and long-term results
Bodybuilders have used this method for decades, but somehow the fitness industry, for the most part, has lost the boat. The common answer to the question “what do I do to burn fat and lose weight” is “cut calories.” While this may work, it is likely to be a short-lived success.
You see, most people have a considerable amount of body fat that they would like to shed, and that could take some time. So if a person begins to reduce their calories from their current level, the probability that they will quickly reach their caloric minimum (in most cases 1200 calories / day) is quite high.
Once they reach this very low caloric level, their metabolism tends to slow down, their results come to a complete halt, and because their body is deprived of nutrition, this person tends to give in to the temptation and binge on junk food for a few days.
Before regaining self-control. or they just fall off the wagon entirely and give up. None of these results are worth the effort, so let’s get it right.
The best way I have found to start a diet is to increase metabolism by feeding the body more food. If more! Now I am not proposing that you eat simply to eat more calories, I am talking about quality foods, and many of them, that are consumed in the right amounts and at intervals of 3 to 4 hours throughout the day.
The exact composition of meals is beyond the scope of this article and therefore I will not discuss that topic further except to say that the composition of meals is of vital importance and should be designed with care.
By increasing the amount (or volume) of food, our bodies must work hard to digest all of this, and therefore the metabolism must be revved up to handle the workload.
This initial increase in the amount of food is the beginning of our zig-zag method.
Each person’s caloric requirement is different and their overall calories may stay the same or, in some cases, increase, but the point is not necessary to worry about calories (for now) as much as about eating quality food, in the right proportion infrequent intervals throughout the day to prime the metabolism like a fat-burning furnace.
Eating this way makes it difficult for most people to eat too many calories. Given this, I admit that calories are a factor, but they are secondary, at this point, to increase your intake of quality food.
Once a person has met this requirement and is eating quality food, distributed in the proper proportion over five or preferably six meals a day, their metabolism will increase, allowing more “room for maneuver” as they progress.
This initial technique is done to allow them more caloric space, as they inevitably begin to reduce food portion sizes (and calories) as the days and weeks progress. I use this method in my client’s diet plans and monitor his feelings of hunger very carefully.
In a few days, the amount of food that initially filled them completely will soon be less than satisfactory, as they will inevitably experience hunger pangs as their metabolism increases.
At this point, your calories (portion sizes) should be reduced slightly each week for about three to four weeks. By this time, their metabolism will be running at a high rate and they will be anticipating their next meal even though they are still eating the same number of meals (preferably six) each day.
Their weight and body fat percentage will likely drop considerably during this time and they will be motivated to keep eating this way due to the great result. However, your body cannot keep cutting calories (and portions) forever. If this happened, the metabolism would eventually drop again and the results would stop.
So after the three-week mark, a four-week high, we again zigzag our food amounts (and therefore calories) by significantly increasing portion sizes. We would not increase them to the portion sizes that we started the process with, but the portion sizes should increase considerably.
I tend to bring my clients’ portion sizes up to fifty percent of the difference from where the amount of food is now to where its zig-zag started.
Once this temporary increase occurs, I recommend that a person maintain this level of food intake for five days before beginning again to slowly and systematically reduce portion sizes (and calories) over the next few days and weeks. until they hit the three to four-week mark once. again, in which case it would be time to start another zigzag.
This strategy will work absolutely every time if implemented correctly and carefully. The tendency is for people to resist increasing calories and portion sizes because they are losing a lot of weight and body fat.
However, the periodic increase (every three to four weeks) is absolutely necessary for the process to continue in the long term without setbacks.
2. Start and end your day with very little carbohydrates
This is a method that will benefit you immensely and almost instantly. Starting your day with a first meal consisting primarily of quality protein will ensure that you maintain your muscle mass and that your metabolism wakes up and starts working hard.
After a long night’s sleep, your carbohydrate level should be at a low point. This is the best time for your body to take advantage of those fat stores and start burning those extra pounds. If you were to eat carbs right now, this whole process would go out the window. You see, carbohydrates are the body’s preferred fuel source.
Given this fact, your body will choose to use carbohydrates for energy whenever it is available. So how do we make sure we burn fat early in the day? We skip carbs (or keep them too low) at our first meal. This allows your metabolism to break down those fat stores and put you on the path to serious fat burning and weight loss.
Of course, carbohydrates are an extremely important source of energy, so they absolutely must be a part of your diet. Make sure to incorporate quality carbohydrate sources into your diet around noon and at every meal thereafter until later in the afternoon.
Once you begin to relax in the evening (usually at 6:00 PM or so), it is important to once again reduce your carbohydrate intake so that your body does not have excess carbohydrate calories to convert into grease.
Excess carbohydrates turn into fat and the body stores them, so it is important never to be in a situation where there is excess. While consuming carbohydrates in the middle of the day, be sure to use the best sources to maximize their effect on your body.
Some of the best sources of carbohydrates are beans (of all kinds), lentils, sweet potatoes, and oatmeal. Make sure these foods have a lot of presence in your diet during the noon hours but keep them low in the morning and at night for the best fat-burning results.
3. Do a low-intensity aerobic workout on an empty stomach when you wake up.
This method is the perfect complement to n. 2 above. Together they take a complete hit on body fat and excess weight. It is not important to get up and train hard, in fact, I do not recommend it for optimal weight loss.
My recommendation is to wake up and do about thirty minutes of moderate-intensity aerobic training. Of course, this should be done just before eating your first meal, which will consist mostly of protein and little to no carbohydrates.
By doing aerobic training on an empty stomach, you are tapping into your fat stores and burning them with every minute that passes. Since you’ve optimally reduced your carbohydrate intake early the night before, your body should have very little carbohydrates (the preferred fuel source) to burn in order to maximize your fat burning.
I have my clients do something basic like a walk on the treadmill, ride a bike, or swim in a pool. The key is to keep the intensity moderate and keep moving throughout your aerobic training session.
If you did the number 2 above right the night before, your body will be a fat-burning furnace and you will literally melt away body fat not only while you exercise, but afterward as well.
Because the food that follows your “vacuum” aerobic training session is high in protein and low in carbohydrates, your body will continue to burn fat for fuel well into noon until you introduce quality carbohydrates into your diet for half of the time of your day.
4. Lifting heavy things frequently
The human body was designed to lift heavy objects. Our muscles need to be stressed to burn a lot of calories and increase metabolism. If you are correctly performing strategy n. 1 above, your body is in the perfect position to benefit the most from regular weightlifting sessions.
Weight training, as seen in most gyms, is the most common form of resistance training for sure, but any form of weight training that puts considerable strain on skeletal muscles will cause your body to react with increases. in metabolism and, therefore, in the use of calories.
One aspect of heavy lifting that is often overlooked is the fact that it works to promote healthy hormonal balance in both men and women. Sex hormones like testosterone and estrogen play a role in fat burning, storage, and overall metabolism, which is why healthy hormone levels are important for long-term weight loss.
Lifting heavy weights is not something I have to do every day, but I recommend that my clients do at least three lifting days a week, preferably five for twenty to forty-five minutes.
5. Protect your liver
Your liver is responsible for many things, but one thing in particular is important to the topic we are discussing now. Your liver produces bile mainly from the breakdown of red blood cells.
Your liver stores bile in the gallbladder. Bile is essential to break down the fats we eat. This is important! When you eat fat, your gallbladder secretes bile so that those fats can be emulsified (broken down) into tiny droplets.
It is essential that your liver function properly if your desire is to burn fat and avoid excessive fat storage. It would not be an overstatement of the imagination to consider that a large percentage of obese people have unhealthy fatty livers. Liver health is essential for long-term, healthy and consistent weight loss.
Here are some things you can do to ensure liver health:
avoid excess alcohol
Avoid medications of all kinds whenever possible (unless prescribed by your doctor).
Avoid all types of steroids if possible.
Avoid foods high in fat and sugar.
eat high-quality fruits and vegetables
eat organic food when possible
Make sure you have an adequate amount of fiber in your diet.
drink plenty of water throughout the day
6. Supports the activity of the fat-burning enzyme
This is a relatively new area of research in science. However, we do know a couple of things that absolutely increase the level of fat-burning enzymes in your body. Fortunately, if you are dealing with issues 3 and 4 above, you are off to a great start.
Regular aerobic training and lean muscle growth are recognized as the primary means by which your body increases its levels of fat-burning enzymes.
The second school of thought is that you can burn fat and lose unwanted pounds by taking advantage of the enzymes found in various foods. This is easy if you are eating quality food as recommended in n. 1 above.
Foods like avocado, walnuts, almonds, and olive oil are just a few quality foods that contain high levels of lipase, an enzyme responsible for breaking down fat.
Scientists have discovered that low lipase levels are directly related to high blood lipid levels that are associated with coronary heart disease, something common among obese populations.
No matter how you look at it, having quality food and regular exercise as an integral part of your lifestyle will absolutely help you melt away body fat and lose weight. The six strategies listed above are extremely effective in reducing body fat levels quickly and safely.