Fat Burning Tips to Make You Lean in No Time
You want to burn some unwanted fat off your body, but you read this tip or that tip, gave them a shot and…nothing right!
What do you have to do to see change? Information here, information there, information everywhere!
Whose tips do you follow? Do you cut fat intake? Do you cut carbs? Do you count calories? Seriously!
Listen up…getting lean and mean isn’t just about calorie counting and it surely isn’t about cutting all your fat or carbs.
In fact, our strong suggestion, anytime someone gives you advice that sounds a bit “extreme”, all or none, RUN, as far, as fast, as you possible can.
Remember, maintaining a lean, healthy appearance and body cannot require a “diet” or extremes.
Now, in all honesty, while modifying your total calorie intake certainly plays a major role in weight loss and body composition, the key to successful fat loss lies in your ability to actually alter (speed up) your body’s metabolism.
Altering your body’s metabolism is not merely a matter of “boosting it” in the short-term, but also a matter of changing the way the body processes the foods you have eaten as well, which will help long-term.
For example, adding a fiber supplement to your daily routine will alter the way your body handles carbohydrates.
Fiber stimulates carbs to bypass fat storing pathways, which in turn means they ultimately head down other pathways for muscle fueling or building.
One quick tip right there! Let’s call that a bonus fat burning tip.
Here are eight more tips you can use to lean up and lower your bodyfat level. Coupled with the proper macronutrient ratios and the correct caloric levels, these tips can transform your metabolism and help you tone and tighten your body.
8 Fat Burning Tips Anyone Can Use
Yes! We said the “F-Word”…FASTING! But, relax your flab for a second. We promise, no starving yourself here, EVER!
Intermittent Fasting, more specifically the 16:8 protocol has, without question, been the most powerful adjustment to our nutritional approach to date.
The convenience coupled with the benefits of IF make it an approach to daily nutrition that almost anyone, anywhere could implement.
Here are 10 Reasons to Try Intermittent Fasting you will definitely want to read ASAP.
And before we move on, yes, you are absolutely capable of following the 16:8 IF program!
We had 25+ years of eating 6-8 meals/snacks per day when we decided to try intermittent fasting. To say we were scared would be one hell of an understatement. All sorts of fears.
Lo and behold, best decision we have made!
A couple more things you might want to read before you give IF a try…
Shout if you have questions. You won’t be disappointed.
Increase Protein Intake
If you struggle with bodyfat, you should make protein intake a priority. More chicken, eggs, fish, beef, low-fat dairy and protein powders. Why?
Not all calories from carbs, proteins and fats are equal in their efficiency or tendency to be stored as bodyfat.
Protein exerts a greater metabolic boosting effect than either carbs or dietary fat. When calories drop, protein saves muscle, which helps keep the metabolism elevated.
Depending on your daily routine, exercise program and goals, you should shoot for between .75-1.5 grams per pound of bodyweight daily, spread throughout your meals and snacks.
Notice that says “cycle”…..NOT CUT! Carbohydrates are required so, as per our above statement, we don’t recommend you follow ANY plan that tells you to cut them out completely!
We would actually prefer you simply carb “cycle” from time to time.
Carbohydrates help retain muscle (important to keep the metabolism revved up), yet they can also stimulate fat storage if not manipulated properly.
Following a diet or eating plan that utilizes both high-carb and low-carb menus (AKA Carb Cycling), offers muscle support minus the fat storage.
How? When you eat fewer carbs and replace those carbs with protein, in general, the body ramps up fat-mobilizing enzymes and hormones resulting in accelerated fat loss.
However, a prolonged period of lower carbs can leave your muscle looking flat, since glycogen (the storage form of carbs in muscle) pulls water into the muscle. When you go low carb, the muscles get depleted of their glycogen and lose some water and therefore their fullness.
The solution? Cycle! Go 1-3 days on lower carb intake, followed by a day of higher carb intake.
And good news, unless you are someone who is planning to step on stage for competitive purposes, this process doesn’t even need to require carb or calorie counting to work.
Use Cardio and Resistance Training
Exercise is unquestionably the very best way to trigger fat loss. A combination of cardio and resistance training is absolutely key.
While this is almost certainly not news to you, you might be surprised to know that the required amount could be far less than you imagined.
Resistance training, just 3-4 times per week, for no more than 60 minutes per session and cardio (more below) 3-4 times per week, 12-30 minutes in length and boom…you have done your body, and mind, a huge, lifelong service.
Our best exercise suggestion? Schedule it! Treat it as if it were a doctor’s appointment and find the time for it before your week begins.
In other words, make it a PRIORITY, not an option.
Go HIIT (Cardio)
You hopefully noticed in the last tip that we recommended 12-30 minutes of cardio training be done 3-4 times per week. Now we want to show you how to make that cardio exercise more powerful.
If you are really interested in turning your body into a fat-burning furnace, we strongly recommend using HIIT (high-intensity interval training) for 2-3 of those weekly cardio sessions.
If you want a good, easy-to-follow sample of how to properly perform these cardio sessions, see our sample HIIT routine here.
Just a heads up, HIIT, when done right, will torch that unwanted fat, but it will also require your willingness to work, so…BRING IT!
Get Post-Workout Nutrition Right
Protein, carbs and creatine…at the absolute minimum! If you are training really hard, or under times of extreme stress, be sure to add Glutamine as well.
The 30-60 minute window immediately following your training is when you body is best primed and ready for nutrient uptake. It is also likely when the need for nutrients is highest. But, you should try your hardest to do it right.
First things first. No fats post-workout. Fats will slow nutrient absorption and uptake. Exactly opposite of the goal.
Of prime importance after training…protein. Protein is needed to help the muscles recover, and thus grow. If you don’t want to waste the training time and effort you put in, make sure you get your protein intake, post-workout, right.
Carbs are essential now too. Proper, fast-digesting carbs, taken in after training will restore glycogen and energy levels, making a big difference in performance and recovery.
And DO NOT forget Creatine! Creatine, the muscle-building supplement we’ve all heard so much about for the last 30+ years is key to your post-workout nutrition.
Adding a supplement like CreaMode to your shake or water, after exercise, will refill the muscles creatine stores.
Ladies, Creatine is NOT just for the guys, and it will not make you “look like a man”, but it is essential for lean muscle gain, and thus overall increases in metabolic rate in turn.
Lastly, as noted briefly above, we do strongly recommend adding Glutamine to your post-workout nutrition as well. To learn more read What, Why and How to Use Glutamine now.
Get More Fatty Acids
When calories are controlled, the inclusion of omega-3 fatty acids may increase fat loss. One study revealed that dieters who ate fish on a daily basis lost more weight than those who ate fish just once a week.
One possible reason; omega-3s are thought to make the receptors on fat cells more sensitive to the fat-liberating effects of norepinephrine (also known as NE), a main fat-burning hormone.
Another possible reason is that omega-3s tend to promote the storage of carbohydrates into muscle as muscle glycogen. If carbs are kept busy producing glycogen, they cannot stimulate or participate in the fat-storing process.
While we would love to see the masses enjoying more fish as one of their main protein sources, especially when attempting to lean out, we are well aware this is not in the cards for everyone.
If you don’t fall into the group eating fish 3-4 times per week, your omega supplementation is that much more important, and not just for weight loss, but your health and well-being.
If you really needed another reason to make sure to take your OmegaMode daily, added fat loss might be what you were waiting for.
Cook with Garlic
Didn’t see this one coming did you? But again, have no fear, we aren’t suggesting you need to eat cloves at a time.
Garlic stimulates adrenaline (epinephrine) and uncoupling proteins (UCPs). Adrenaline triggers fat break-down; UCPs increase calorie burning.
Garlic also controls cortisol levels, which can support muscle retention during dieting. Use fresh bulbs in cooking or give garlic supplements a try.
This is just a simple tip that can add some taste and help you reach those goals too.
Enhance the Thyroid
One of the world’s most frustrating truths: eat less, reduce calories to drop body fat…and the metabolism adapts and you burn less. Arghhhhhhh…😡
Good news…there are a couple of solutions. Phosphates and L-Tyrosine can help offset this aggravating dilemma.
In one study, a combo of 537 mg of calcium phosphate, 107 mg of potassium phosphate and 25 mg of sodium phosphate given to dieters yielded a metabolic rate that was 12-19% higher compared to that of dieters who did not use phosphates.
The amino acid tyrosine is also effective in turning a moderately calorie burning thyroid hormone called T4 into a more potent calorie burning one called T3. Three thousand mg of L-tyrosine taken before training or cardio will do the trick.
We would definitely call this a WIN-WIN!
Obviously, as we noted at the start, enhancing the metabolism, the rate at which the body burns calories, is a good thing.
Using a “thermogenic” such as the 3D Labs Nutrition ThermoMode is a very good start. At least we think so!
ThermoMode is a highly developed thermogenic fat burner for use by both men and women. Each capsule contains an effective dose of the most powerful thermogenic fat-burning ingredients available.
Its synergistic formula helps to burn fat, increase energy, preserve lean muscle, suppress appetite, boost metabolism, and improve mood. Maximize fat loss and see results fast with this powerful weight-loss supplement
If you are looking for something that will help you stoke the fat-burning furnace a bit more without all the unwanted side effects, ThermoMode is worth a shot.
Let’s Burn Some Fat
As much as we would love to tell you that losing unwanted weight is easy, that would be a lie. However, if properly prepared, following just some simple rules and tips, you can, and will drop the weight faster than you gained it.
If you expect to lost it all overnight, in a week, or even in a month, depending on your starting point, you are setting yourself up for failure.
Fat and weight loss is the epitome of a marathon. It is not a sprint. At least not when done in a healthy manner.
Map out a plan, use as many of the tips above and most of all, enjoy the process, one day at a time.
You only have one life to live, one body to live it in…so take care of it. Progress, not perfection.
Good, better, best with your food intake and some form of “movement” daily.
Get your nutritional foundation from food, supplement where necessary, and drink plenty of water.
We are here to help so feel free to drop us comments or questions as often as you’d like…
And, don’t forget, always consult your physician before making any changes to your diet or exercise regiment.
Live a 3D Life…Decisions Determine Destinations!