How To Lose More Fat Faster: 3 Proven Methods
Take a moment to think about the best methods for weight loss or fat loss you may have heard of from gym buddies or friends. Perhaps the first idea that came to your head was some type of cleanse or fast – but do these methods actually work?
In this guide, we are going to cover the most important aspects you need to consider in order to lose more fat and keep it off.
Let’s get right into it.
Method #1: Cut Calories, Don’t Fast
Fasting is one of those recent trends that we have seen come across the health and fitness industry in the past year – yet when we look at the actual science we have, there really is not as much support as you would hope.
Let me explain.
Fasting, for those who do not know, is the practice of not eating anything all day and having large meals toward the late afternoon – early evening. The idea here is to utilize your bodies natural ability to enter a “post-absorbic” state.
This is your bodies way of utilizing only stored nutrients – from glycogen and fat.
Although it could be true that many hunter-gatherer humans may have used this technique a long time ago, we have seen the rise of modern agriculture for some time now. I mean, when was the last time you had to hunt and scavenge for your food? When was the last time you at foods that you grew or killed yourself?
Its highly unlikely – and its one of the reasons why having a balanced diet and cutting your calories can be the most effective way to influence weight loss – and keep it off.
We don’t want to be reductionist – by this we mean, there is no sense simply taking a nutrient out of your diet – it just doesn’t work well in the long haul. Instead, we should value the importance of every nutrient and look to managing our calories through a deficit.
We recommend trying a 10-20% calorie deficit to start and working down as your body gets accustomed to this.
Method #2: Use Heavy Weights and Light Cardio
Many people are scared to lift heavy for many reasons. Whether you are unsure about your form and you don’t want to hurt yourself or you think it will give you a bulky look – you need to understand that lifting heavy is super important for weight loss.
Weights Boost Strength
Lifting heavy will have an obvious benefit on your overall muscle mass, but it does not provide a bulky look – this comes down to your diet. If you are good with your diet and you have a balanced approach you will experience nothing but strength.
Weights Are Easy to Progress With
Lifting weights are the easiest way to progress in fitness levels and this is the main reason why weights can be better than HIIT workouts. Instead of going through a random HIIT program, you can use a logbook of your weights to assess your strength returns every week.
In this way, you can be sure you are making progress and are more likely to stay motivated.
Use Machines When Needed
Using a machine like a chest press machine or quad curl machine is crucial to your success. In these settings, you can still train with heavier weights, but you will likely stay clear of injury – since the exercise does not require as much attention to fine motor skills like a squat or bench press would.
Try Low Impact Cycling
A personal favourite method of mine for cardio and strength at the same time is cycling. Yes, you can just jump on the bike and pedal away for an hour but here is an awesome trick you can use to really condition the legs.
Keep your cadence between 60-65 RPM and increase the level/difficulty on the machine until you are at a point where it is a struggle to maintain the speed.
This is an exercise that you should not be able to do any longer than 15-20 minutes which makes it perfect for a quick, low-impact cardio workout that is sure to build strength and tone in the legs.
Hiking or Super-Incline Walking
Hiking is one of those fitness avenues that we should all be going down but many of us miss since we live in the city. They’re a great way to explore nature, condition our feet and train our cardio.
You won’t feel like you’re working out, but after an hour hike, you will have burned close to 1000 calories.
The other option is to use a treadmill on a huge incline, but some gyms are only equipped with the basic treadmills that might be unable to do this.
Method #3: Specific Supplementation
Supplements are by far the most effective way to ensure you are being specific to your goal. When it comes to weight loss and fat loss there are three specific supplements that will trump the rest.
This amino acid is actually produced by the body and is found in dietary sources like meat and fish, yet when consumed in higher doses it has been shown to help oxidize fat. This means you can train harder during a workout and better utilize fat as fuel – perfect for burning more fat and losing weight.
Yep, that’s right, a compound you are already consuming on a regular basis has a strong basis on your ability to lose weight. Caffeine, as many people do not know, is actually a plant insecticide – and provides a minimal stimulant experience when consumed by humans.
This stimulant experience can help to boost your metabolism and help you train harder during a workout. Some research has even found that caffeine can help to boost strength and performance in the gym – perfect for when you are lifting heavy!
This unique ingredient is actually a compound in popular spicy peppers but it has been shown to provide a big boost to metabolism and can even aid in better digestion. No, it will not have a spicy taste – but you are in for a wild experience if you stack with caffeine.
TOP TIP: When consumed with a vasodilator, like L-arginine, the effects of these fat loss supplements will be amplified. Better blood flow = better results.
Losing Fat Faster
The secret to any fat loss goal will always be consistency. Sure, you can starve yourself for a couple days and you might lose a few pounds – but if you are looking for long-term results your best shot will always be to exercise consistency in your workouts, diet and supplements.
Take the perspective of long-term goals with actionable targets and do not get sidetracked when you do not see the results you want.
Be patient and trust the process. If you eat well, workout often and supplement as needed you will see the results you want!
Gabriello is a writer and strength expert best known for his science-based and practical approach to Exercise Physiology, Nutrition and Strength. After serving in a directors position for The Canadian Society for Exercise Physiology Gabriello moved towards writing to help more people understand the importance of living a healthy life. Gabriello’s writings have been published in several languages on some of the largest health and fitness websites helping people learn, grow and understand the complex components of optimizing human performance in a simplistic way.
Gabriello also takes on specialized, high-performance athletes who are in need of strength, mobility and conditioning programming to optimize their fitness through his Earned Fitness program.
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