You’ve probably all seen that person, you know the kind, the one who can lose 10% body fat without batting an eye. Whilst the rest of us struggle with fat loss in general with special diets and tweaked workout plans.
Even when you put in your best performance it still doesn’t shift that belly fat as fast as you would like, your first thought might be to drastically cut calories or increase calorie consumption, this can however bring bad long-term problems to your body.
Instead of that start putting in these little techniques to get rid of that pesky bit of fat, these won’t work for everyone but find what works for you and implement it.
1. Start Intermittent Fasting
Many people especially men have seen great results with intermittent fasting. With intermittent fasting it allows a small window of eating, around 8 hours, before or after you do not eat anything. The idea is that your body is forced to use body fat storage for fuel during the fasting window, improve insulin sensitivity and allow a more diverse range of foods during the eating window.
Many bodybuilders try to eat there last meal at 6.30 pm every day, then wake up in the morning semi-fasted and perform their cardio, pretty much after 13.5 hours have passed. After that breakfast is consumed, this is the first meal eaten since the night before.
This shouldn’t be done long term, especially in women due to it’s effects on hormones, however for a couple of weeks this is fine.
2. Carbohydrate Cycle
This means that you will eat your target carbs on training days and about 50% of your carbs on none-training or rest days, this helps blunt fat storage on rest days and helps restore muscle glycogen in super fashion. It also fights the metabolic crash associated with diets and helps keep a strong satiety throughout the body.
3. Perform Dropsets
Dropsets are great because they help increase your metabolic rate, to do a dropset you perform an exercise on a heavy weight until failure, drop the weight then bang out more reps until failure.
You should continue this pattern until your muscles are in agony, when done correctly the exercises will tear into your muscle glycogen that will then create a greater metabolic response post-workout from the intensity and will need to restore your body’s lost glycogen levels.
Beware that too many dropsets can tire you out, especially if you havn’t had enough carbs throughout the day, use this wisely.
4. Make The Mealplans Mindless
Stop weighing foods to the exact gram every day, the less you stress about it, the more likely you are to stick to it and avoid mistakes with eating that set you back, after all it can take just one binge to ruin a whole week’s worth of good behavior.
Spend a day out of your week, Sunday for example, preparing and weighing out all your foods amoung Tupperware, people may laugh at you but you will have a week’s worth of fat-burning muscle building fuel.
5. Use The L-Carnitine Supplement
This is currently one of the hottest fat burner supplements around, it isn’t recommended that you just use this supplement only but if you are a vegetarian or vegan or any diet with low carnitine intake from meats then this supplement might help with fat loss.
When used with exercise, carnitine can help boost beta-oxidation activity, this basically increases your body’s fat-burning ability.
6. Compound Supersets
If you are trying to make your workouts more efficient with intense compound exercises, why not incorporate superset compound exercises?
By stringing together two exercises back to back, such as a squat and bench press, you recruit much more muscle fibers over a shorter period of time, you’ll burn more calories during your workout and more after as well.
7. Master The Energy Balance Equation
Fat reduction responds best to the reductive nature of the calorie balance equation, calories consumed should be less than those burned, it is best to use cardio to reach this balance.
Cardio does not need to be performed continually on a machine for it to be cardio, you can do small bouts of cardio in between your sets or some steady state cardio first thing in the morning.
8. Omega’s In Order
Fish oil supplements are not just for weight loss, studies have shown the benefits of Omega oils regardless of your fitness goals. As part of your supplementation you should implement omega oils, omega’s 3, 6 and 9.
Omega fats enhance your overall health, even though weight loss may be a short term goal, overall health should’nt take a back seat.
9. Proper Form
As you get close to where you want your bodyfat to be, your energy levels may start to drop somewhat, you might struggle to maintain your volume in the gym as you will not be eating as much and your muscle glycogen will not be as saturated.
This doesn’t mean you should slack, now is the time to really concentrate on your form, by focusing on muscle contraction and isolationof a set muscle group, you can maximise each muscle group during training.
10. Skipping A Day
You do not want to get into the habit of skipping workouts, you can benefit from a good rest day. If you are suffering from a lot of aches and pains then maybe it is time to take a day off, no matter what your end goal is, proper rest is essential for getting there successfully.
So you see, by incorporating these fast fat loss tips into your routine you can make better progress than you have been doing.