As the summer is approaching and everyone is looking for fast ways to lose fat the fitness market is booming, and people buy all kinds of fat loss products in order to speed up their fat loss progress. However, what most people do not realize is the fact that to lose fat you need to be in a caloric deficit, and these supplements can only do so much for you in terms of increasing your caloric expenditure.
Here are few tips that you can use to get the best out of your fat loss.
1. Drink plenty of water
Most likely you have heard of this about a million times before, but let me say it one more time. Water is cruicial for the human body and it can also help you by a ton if you use it on your fat loss. By drinking lots of water it can help you feel full while at the same time giving you many of the other benefits such as clear skin and detoxification.
2. Eat lots of protein
It is recommended to eat at least 0.8 grams of protein if you are a person that lifts weights or does any kind of physical activity that requires for the body to repair afterwards. However, if you are trying to lose fat while keeping your muscle mass you might want to increase that amount to atleast 1 gram of protein per pound of bodyweight.
3. Do cardio
If you are a person that loves food, then cardio might save you from keeping the fat off. HIIT (High Intensity Interval Training) has been known to increase the energy expenditure throught the whole day and it’s recommended to be done about 3 days in a week while on a cut so you can give your body time to recover because HIIT is very stressful on the body. On the other hand you also have LISS cardio. This cardio can be very good if you are trying to lose fat but you are extremely overweight. If you are overweight it would mean that doing high intensity interval training will be almost impossible for you. But Light Intensity Steady State cardio such as 45 minutes of walking on an incline treadmill can be very beneficial for you. Although it does not provide the benefits of losing more calories through the whole day it does burn a lot more calories during the time you are doing it. Also make sure you do it on an empty stomach in the morning before eating anything. And take a look at the book called Stubborn fat loss solution . It has been written by Lyle McDonald, a person who is incredibly respected in the fitness industry for a reason. He has research behind all of his books and I can assure you that they work.
4. Train hard
If you just decrease your calories but don’t lift weights, your muscle mass will vanish very fast. This is why you should do some kind of training when you eat less calories. You can do weight training or some sort of calisthenics.
5. Sleep & Recovery
Make sure to give yourself plenty of sleep time, at least 9 hours a day. This will help you with food cravings and help you recover much better while at the same time optimizing your hormones for the best performance out there!