Bodyweightphysique

When it comes to fat loss, especially when it’s done fast, it’s important to stick to the stuff that works and exploit them in any way you can. It’s funny when I talk to others about this because most of the time they have no idea what I’m saying.

To them, if it’s not on yahoo news or something then they have no idea about it and or are skeptical about it because it’s completely different from the “you only need to eat less and exercise more” mentality.

Even though that concept is at the core of real fat loss, it’s definitely not the only thing necessary to get you were you want to go.

So I conjured up a list with my top 14 ways to burn fat fast.

Their simple and you’ve probably heard some of them before and that’s a good thing. It means you’ve been exposed to good and trustworthy information.

All 14 are simple, and when put into practice, are hard to do if you’ve never done them before.

But they work.

So check them out…

1. Drink More Water More Frequently

How much water do you drink?

According to most sites on the the internet, they say you should follow the “8 X 8″ rule when it comes to water. For those of you who don’t know what the “8 X 8″ rule is, it just means to drink eight 8 ounce glasses of water which equates to about 1.9 liters or just over half a gallon.

Those recommendations are just fine for a sedentary individual but when you’re active and working out hard trying to shed belly fat, it’s not enough.

60% of our bodies are made up of water.

Water keeps our fat burning hormones producing results efficiently.

And even at 1% dehydration, out bodies go haywire. We can’t function the same as when we’re at 100%. We can’t workout as hard, we end up needing to eat more, our fat burning hormones stop producing and the fat storing hormones start taking over, and so many other things happen.

And that’s something you might want to avoid.

So when it comes to water consumption, my rule of thumb is to drink at least 1 gallon of water a day and if you really want to set yourself up to burn fat faster over a couple of weeks, go ahead and drink 2 gallons.

With that said, it’s important to note that you shouldn’t just chug that gallon or two of water as fast and as early as possible just to get it over with.

You need to drink throughout the day.

Every day when you wake up, drink a half a liter of water. Then drink some water 30-45 minutes before every meal or snack. Drink some more whenever you have the feeling of eating, drink more before and after your workouts and then finally drink the rest before bed.

If you do everything right and consistently, drinking 1-2 gallons of water is not hard.

2. Eat More Fruits And Vegetables

Fruits and vegetables are vital to your health and body composition.

Whether you want to burn fat, build muscle, or both, eating more fruits and vegetables will only help.

Fruits and vegetables are low in calories and are dense in nutrients. Those two things combined will help make things soooooo much easier for you.

When you eat food, you’re body gets that food and extracts as much nutrients as possible from it. And when the body reaches it’s need of nutrients, you’ll feel full. Unlike with processed foods where you’ll feel full from the amount you eat, if even.

You’re body then gets those nutrients and puts them into good use by giving you the energy you need for now and later and helping your body recover from stress (like working out).

Not only that but fruits and vegetables have these certain chemicals called phytochemicals were they get rid of excessive amounts of estrogen from you’re body.

Meaning you’ll burn more fat and more it will come from those “trouble” spots like the belly and chest.

So if you’re looking to burn fat, slow or fast, you need to eat more fruits and vegetables. Preferably 8+ servings of them per day.

3. Eat Less Total Calories

When talking about calories, most people are just going to tell you to eat less than you normally do everyday, which would create a caloric deficit.

It’s a good and simple tip but it doesn’t have to be that way, and it shouldn’t if you hate to diet like me.

If you want to burn fat you absolutely need a caloric deficit. And the easiest way to achieve a caloric deficit is to reduce the calories you consume and exercise more/harder.

But the thing is, you don’t need a daily caloric deficit as long as your total weekly deficit is the same or even better. That means you can have days where you eat very little calories and other days where you pass the 3000 calorie mark. It doesn’t matter as long as you keep that caloric deficit by the end of the week.

For example, if you reduce the amount of calories you eat by 500 calories a day, you’ll end up with a caloric deficit of 3500 calories by the end of the week.

But you can also reduce your calories by 1500 every other day and eat 750 more calories over your maintenance levels those other days and you’ll end up with a caloric deficit of 3750 calories.

You’re still in a caloric deficit by the end of the week, so you’ll still end up burning fat without having to diet hard every day.

It’s safe and effective, if not more effective than the regular 500 calorie thing.

4. Eat Less Carbs

From the three macro-nutrients of carbs, protein, and fats, humans do not need carbs to survive. And coincidentally, carbs also triggers the response of a certain hormone called insulin, of the most powerfull if not the most powerfull hormone in the body when talking about body composition.

Insulin is great for muscle build.

But it SUCKS for fat loss.

So you need to eat less of it…

Of course, without carbs it’s hard to have the energy to do the things you want. So instead of depriving yourself of them, here what you do.

Eat most of your carbs at breakfast and right after your workout. Keep every other meal low on carbs though. With that change, it won’t be nearly as hard as going low carb every day.

5. Eat Your Carbs Near Your Workout

Evidence shows that the human body responds best to carbohydrates right after intense bouts of exercise. Research also says that carbs before exercise can also give you the energy to make your workouts that much more effective since you’ll be able to go harder for longer.

This means that if you want to eat carbohydrate rich foods, eat them near your workout.

Depending on the person, a pre-workout meal can either do wonders or can mess you up. When you’re trying to burn fat fast though, I generally recommend against a pre-workout meal unless you absolutely need it to keep you from messing up your workouts and even then I would keep it very small. Maybe a fruit or two, and almonds with the water you should drink 30 minutes before exercise.

It’s without a doubt that you should eat right after your workout. It’s at this that time where you’re body is ready to suck up nutrients like a vacuum. It is also when you’re body can handle insulin very efficiently and effectively. That means you’ll end up being stronger, burn more fat, and even gain muscle.

6. Cycle Your Calories/Carbs

Have you ever dieted and after a couple of weeks it just seems as if you don’t make any progress no matter what you do? It’s a common occurrence and it used to happen to me a lot when I first began.

You see, there is there hormone called Leptin, AKA “The Starvation Hormone”. It’s called the starvation hormone because it’s effects kick in when you’re body is low on energy for prolonged periods of time. Like our ancestors who only ate whenever they were able to catch food and had to endure famines, we do the same when we’re dieting.

When we’re dieting, we reduce the energy we consume (aka calories) and to make it even more effective you also make sure that that energy comes from carbohydrates, our body’s main source of fast and ready energy.

And diet’s don’t work if their only done for a couple of days, so we do them for weeks, and for some people, unfortunately, months.

The same effect famines and fasting does to our bodies except we do it on purpose and for a reason.

And that’s when Leptin kicks in because our bodies interpret prolong time frames of dieting as if we’re trying to survive from famines or fasting.

So when Leptin kicks in, our metabolism slows down and fat loss stops. Exactly the opposite of what we want.

So to counteract that, you can use a special technique called carbohydrate cycling (it’s also known as calorie cycling and zig zag dieting). Carbohydrate cycling is simply reducing the amount of carbs you eat for certain time frame, usually 4-6 days, and then having a re-feed day/cheat day where you replenish your body with the carbs it needs and raise Leptin levels, meaning you can diet without slowing your metabolism and still enjoy the foods you love to eat.

It really is one of the best you can do to maximize fat loss.

A simple schedule of carbohydrate cycling can be to start out with a cheat/re-feed day, go 2 weeks of low carb days, have another cheat day/re-feed day. Then from there on you can go low carb for 6 days straight and finish off the week with a cheat/re-feed day.

And you can repeat for as long as you need too.

Try it out.

7. Do Full Body Workouts

When it comes to body splits and fast fat loss, just go full body. Full body workouts burn more calories and will promote a higher frequency of stress to your muscles, allowing you to better retain them and maybe even build more muscle if you’re body is not used to the high frequency.

And to maximize the effect of those full body workouts, it would be wise to order the exercises noncompetitively and in a circuit fashion.

In other words, alternate your exercises by upper body and lower body. For example, let’s say you picked to do pushups, pull ups, reverse lunges, and lateral lunges. In a noncompetitive order, they would start with pull ups, reverse lunges, pushups, and lateral lunges.

Upper body followed by lower body or vice-versa.

Then put them in a circuit, or basically a group of exercises that are done one after the other.

So it would look like this:

A1)Pull Ups

B2)Reverse Lunges

C3)Pushups

C4)Lateral Lunges

You would do all four exercises on after the other with little to no rest in between them. Once you’re done with the lateral lunges, you will have completed one circuit. From there you may repeat the number of circuits you do, usually 3-5 works best.

8. Build More Muscle

Muscle equals your metabolism. Period.

So you to speed up your metabolism, you need to keep the muscle you do have and aim to build more whenever possible. That means you need to “lift heavy” or in terms of bodyweight training keep progressing from stationary two limb exercises to eventually stationary and explosive one limb exercises.

Strength is a precursor to muscle, so it would be strong to do some strength training. That means you need to keep progressing with your exercise selection and other training variables.

It is possible to build muscle while at a caloric deficit, so don’t worry about going in a “bulking” phase because you don’t need it.

Eventually, you’re going to want to be able to do pistols, one handed pushups, one handed pull ups, bridges, and other exercises like them.

They’ll get you freaking strong, but make sure to work up to them.

And with that strength, you’ll build more muscle. It’s a win-win situation.

9. Use Compound Exercises Done At Their Full Range Of Motion

Compound exercises are also known a multi-joint exercises meaning they work more than one muscle at a time. Luckily, most bodyweight exercises are already compound exercise. Some exercises like calf raises are more isolation type and since they are, it would be a waste of your time to do them if what you’re looking for is rapid fat loss.

And when you do those compound exercises, always perform them with their full range of motion.

Using their full range of motion will burn more calories, work more muscle fibers, and all in all give your a better workout. That mean’s no cheating and no bouncing.

10. Keep Your Workouts As Dynamic As Possible

Dynamism should be a concept you keep in every workout, whether it’s for fat loss or not.

To put it in a couple of words, a dynamic workout means to use exercise that are challenging and make you move a lot. For example, lunges, pull ups, frog jumps, tuck jumps, clap pushups, and others.

Remember, you’re goal is burn as many calories as possible while stimulating as much muscle fibers as you can.

So keep moving.

Pick the hardest exercises, make hybrid exericses, when you’re resting, stand up and walk around, don’t walk in between exercises, don’t be lazy.

Do what you have to do to move more.

11. Exercise Harder And As Frequently As Possible

If it was possible, training hard every day would be the fastest route to fat loss but unfortunately out bodies can’t handle that kind of stress day in and day out.

But when you do train, train hard.

Make every single workout count.

And then rest and recover after that workout but don’t rest more than you need to. The goal of resting is to recover from your past workouts, so if you can fully recover after 24 hours, exercise hard again (don’t workout two days in a row though. Mix it up with high intensity sports and HIIT).

If it takes you 48 hours to recover, then take 48 hours.

But if you only need 24 hours to recover but instead rest for 48 hours, it’s not going to help.

You need to train hard and frequently.

Frequently hard…

12. Expose Yourself To Different Workout Methods And Rotate Them

There are many different workout methods out their. Theirs…

EDT

Lactic Acid Training

Strength Training

Dynamic Training

Density Training

And so many other forms of training. Many of them being very good, so use them and rotate them. Personally I find the rotation of strength training, lactic acid training, density training, and dynamic training to be the best and my favorite cycle of workouts (popularized by John Romaniello’s Final Phase Fat Loss).

Using many workout methods will expose your body to a new stimulus and it’s going to have to adapt very frequently, meaning you’ll end up burning more calories and producing more fat burning hormones.

Equaling to more and faster fat loss.

13. Always Make Progress

The human body was designed to adapt.

So it’s vital to keep making progress on a daily or at least a weekly basis. Progress can come in many forms such as more repetitions, less rest intervals, harder and more sophisticated exercises, a faster tempo, more explosive exercise and many other things.

You need to keep putting you’re body through new and tougher stimulus to make it work for you.

With that said, it’s important to record everything you do in your workouts so you can keep improving upon what you did before.

Write out your workouts before hand and make sure to make your workours harder than what they were last time.

Keep progressing, keep burning fat.

14. When It Comes To Burning Pounds Of Fat Fast, Don’t Allow Others To Interrupt You

When it comes to getting things done, you need to get them done fast and efficiently. When you workout, you can’t afford to be talking with anyone or getting distracted.

Put the phone down and way out of your site.

Turn off your email.

Set “workout station” up to were it’s only you and workout (music helps too).

No workout of yours should take longer than 45 minutes. If you’re really trying your hardest throughout those 45 minutes and you find that you’re not tired, that just means you didn’t work hard enough.

Get into gear, and be selfish with those 45 minutes.

Do what you have to do to make those 45 minutes all about you.

It’s only 45 minutes. you’ll live.

Conclusion

Well that’s it! Those were my top 14 fat loss tips and I hope you guys can put them into good use. Do so immediately. Burn fat fast. Build muscle. Get strong. Get the body you want.

Well see you guys later,

Alex Maxwell

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