Check out our 16 tips to burn fat faster this summer.
Everyone would like to look good in beachwear, but not everyone has their body prepared for the summer season. If you’re on the latter, that means you’re looking for ways to burn fat before poolside parties and kebabs turn weekly. Then you are in luck!
These 16 Ways To Boost Fat Burning Before The Next Beach Season.
Apply these tips and you’ll soon find yourself damn attractive in shorts.
Believe it or not, water is the best fat burner on the market. Your liver, which processes fat, needs a lot of water to function properly. Dehydration slows down the rate of fat burning and has a negative effect on muscles and joints. Drink more if you want to stay hydrated.
We are sure you have heard the advice to drink 8 glasses of pure water a day. While this is a great start, your weight, nutrition, activity level, and more will affect your water needs. Judge how much you should drink by the color of your urine. If it is pale to light yellow, then there is enough water. If it is more intense yellow, you should drink more water.
If you drink enough, you won’t go hungry. “Thirst is often confused with hunger,” says Gaspari athlete Ashley Kaltweiser of the IFBB Bikini Pro. If you are hungry, you may just be dehydrated. If you suspect this is the case, just drink a few glasses of water before meals.
Don’t go on fancy diets.
While sophisticated and strict diets like the grapefruit diet or the cabbage soup diet can help you lose weight fast, they won’t last long. Once you resume your normal diet, your appearance will be worse than before you started the diet. Plus, these strict diets lack key macronutrients important for health.
Kaltweiser believes that the best way to burn fat is to follow a diet that you can stick to for a long time. Sticking to the diet for more than a week or two will help you burn fat faster and stay in shape for longer.
It might sound crazy, but increasing the frequency of your meals can help you lose weight. But don’t get me wrong: the frequency of meals is not as important as the quality of the food. Another Gaspari athlete, Colin Wasiak, IFBB pro: “Quality is the basis. Complex carbohydrates, healthy fats, and low-calorie proteins, properly distributed throughout the day, force your metabolism to speed up, resulting in fat burning. If you only eat 3 times a day, time to rethink the routine. “
Bodybuilding legend Rich Gaspari knows exactly how frequency and quality of food transforms the body. “When my goal is to burn fat, I make sure to eat 6-8 times a day and small portions. Increasing the number of meals speeds up my metabolism and as a result, I don’t eat as much food as something is. stored in bold. “.
Lift heavier weights
You’ve probably heard that in order to lose weight you need to do more reps with less weight. Wait, do you think 20 reps with a 5kg dumbbell is better than 10 reps with a 10kg dumbbell? It does not mean anything. The more muscle mass you have, the more energy it requires. Light weights are not an option.
The weights should be a challenge for you every time, but don’t sacrifice your form for heavier weights. If you are not working the muscle so mentally, then you will simply be performing the exercise, without forcing the muscles to grow at all.
Eat after exercise
Post-workout meals are essential for normal recovery, muscle building, and replenishment of energy after a strenuous workout. However, you can’t just rely on food to achieve your goals for you.
What you eat before exercise and throughout the day is an important factor in weight loss. In other words, if your diet isn’t good, a post-workout meal that’s high in protein won’t do.
Do basic exercises
The best way to use muscle tissue more effectively is to do some hard core exercises. It will also allow you to start lifting heavier weights and have a more severe hormonal and metabolic response. And that means again – more fat will be burned!
Include exercises such as squats, deadlifts, bench presses, and bench presses in your routine.
When Wasiak is about to speed up fat burning before a competition or photoshoot, he uses cardio to do it. “Do cardio after strength, not before,” he says. “Post-strength cardio helped increase my fat burning potential because my glycogen stores were already depleted.”
Doing cardio after strength training is also beneficial in that it helps conserve energy when you need it most – during tough core exercises.
Gaspari, on the other hand, acts differently. “I prefer to do cardio in the morning on an empty stomach. When I want to dry off, I do 20-30 minutes of cardio 5 times a week. If the fat burning slows down, I add 10 minutes to each session.”
Everyone should take a different approach to cardio. Choose the method that best suits your projects.
Reduce rest periods
Gaspari lives by this rule. “With free weights, that’s how I work out – I shorten my rest periods and use complex exercises like supersets and dropsets to build muscle and burn fat.”
“The important point here is to keep the exercises heavy and strenuous – don’t feel like doing multiple reps with light weights. If you try, you can maintain the same weights as with longer periods of rest.”
Wasiak also uses this technique to burn fat. “High intensity with short periods of rest increases the effectiveness of your workouts,” he says.
“It worked out really well for me as I got ready for the show and I couldn’t say goodbye to those stubborn last few pounds of weight.”
When it comes to fat loss, intensity is everything.
Getting enough sleep at night is the golden rule for burning fat. People who do not get enough sleep suffer from slow metabolism, insufficient release of testosterone (which is important in fat burning in men and to a lesser extent women) and hunger during the day. All of these factors will work against you if you are trying to lose weight.
Make sleep your priority. Yes it’s important.
The amino acids leucine, isoleucine and valine are very important for
muscle structure and recovery, as they are absorbed into the muscles, bypassing the liver. This means they can be used as a source of protein for energy!
Wasiak recommends taking BCAAs before and after your workout to help your body become a true anabolic station and burn fat better. BCAAs also help with recovery and indirectly with dehydration.
BCAAs are the best choice for anyone looking to be slim because they are calorie-free. So add a spoon to your shaker and enjoy!
Drink green tea
When deciding what to drink in the morning, replace your usual cup of coffee with green tea. Green tea is good because it speeds up your metabolism and, thanks to its antioxidant composition, helps the body to recover after intense workouts. Plus, green tea reduces dehydration better than coffee!
Too much stress leads to overeating, drinking, and other unhealthy habits. Stress also releases the hormone cortisol, which promotes fat storage. When your body is high in cortisol, fat is stored in problem areas.
To combat stress, add relaxing activities to your daily schedule. Take a bath, read, talk on the phone with a friend, play outside, walk, exercise, sleep. The better you control stress, the better you will feel and the faster the effects of exercise will be visible.
Put it on the scale
Even if your goal is to look good in a top or bikini this summer, a scale isn’t the best tool for measuring progress. “For most women, scoring the scales is just a game,” says Kaltweiser.
“Don’t let the number on the scale determine what day you’re going to have today.” Remember, we are trying to reduce stress here, not increase it.
Worrying about weight and weight changes can interfere with your diet and exercise program.
If you don’t see any change on the scale, you really want to quit.
Instead of looking at the scale, look in the mirror, look at your clothes and how you feel.
If your summer shorts look a lot better on you than they did two weeks ago, that’s progress no matter what the scales say.
A low-carb diet can be a useful tool for burning fat. On the other hand, adhering to a low-carbohydrate diet for a long time and without interruption is harmful, slows down the metabolism and leads to other negative consequences.
If you are on a low-carb diet, plan to consume carbs at least once a week. This will not only help the fat-burning hormone leptin, but your mental health as well.
We know you want to reach your goals as quickly as possible, but only persistence will help you stick to a healthy diet and exercise routine. Wasiak explains, “Sticking to good nutrition and exercising leads to permanent fat loss.” If you stick to the plan for at least a month, the results will surprise you.
Set Goals You Can Achieve
“I really want to aim for the stars, but you have to respect your own limits,” says Kaltweiser.
Your goals must be achievable. If you need to lose 25kg, you won’t do it in a month. If you need to gain 10kg of muscle mass, it’s a long process that will take at least a year. If you focus on small steps, success will come and be with you for a long time!
More interesting on the subject:
– How to lose weight: a guide to weight loss
– How many calories do you need per day to lose weight? Calorie Rate Calculator Online!
– Fat is leaving the world: how to increase calorie burning
– Strength and cardio to burn fat: how to combine them?
– Metabolic training: how to get rid of cardio
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