Need to strip off the fat to reveal you lean and muscular body as fast as possible? Don’t be a victim of the common misconceptions surrounding fat loss that will tell you to eat salad and spend hours on the treadmill at the gym. With these 5 tips, you can speed up your fat burning goals to leave you lean and toned.
The more muscle you have, the higher your resting metabolic rate. This is because the more muscle you have, the higher your caloric needs will be to maintain your mass, even at rest. By incorporating regular strength training you will promote muscle growth, and anabolic hormone production that actually reduce fat storage. This means you will need more energy to fuel muscle building which will help you burn fat much faster.
Attempting to make a mad dash to getting lean can have some counter effects that will actually halt your progress. Panicking to get fit in a hurry can lead to overdoing cardio, extreme calorie deficits, muscle catabolism and hormonal fluctuations that can lead to fat storage. Cortisol is an anti-inflammatory hormone associated with stress that is catabolic and can lead to increased fat stores and decreases in muscle mass. Premeditate your diet and exercise program and focus on staying relaxed throughout this fat loss period to optimize muscle mass and reduce the effects of stress.
When trying to get lean, people tend to think they need to spend hours on the treadmill doing low-intensity steady-state cardio, but the fact is that high intensity interval training (HIIT) will burn more calories during and after a workout that will result in higher rates of fat loss in a shorter amount of time. Excess post-exercise oxygen consumption (EPOC) is the body’s natural ability to return to homeostasis after exercise, which takes longer with HIIT training therefore more calories are burned hours after finishing a high intensity interval workout.
Calculate Your Macros
Not all calories are created equal and you can’t manage what you don’t measure, so tracking your overall calories and macronutrients is a must for anyone who is looking to shed fat fast. You’ll want to make sure your consuming adequate protein, carbs and fat for your specific goals and body type on a daily basis. Use a food log or one of the various applications for tracking macros and calories to allow yourself to monitor your calories much more accurately so that you can assess your progress over time and make adjustments accordingly.
Drink More Water
Many fruit drinks, sodas and alcoholic beverages have a ton of calories and sugar, which will dramatically increase your calories on a daily basis and put a stop to your fat burning efforts. By drinking more water, you will increase your ability to perform during your workouts which can lead to improvements in muscle mass and caloric expenditure. Staying hydrated will also actually help your body avoid storing water due to deficiencies. People often don’t make the connection that high water retention often means there’s a lack of it in your diet. Water balance is very tightly regulated by ADH and aldosterone, which can actually make you retain water and appear bloated when you are dehydrated.