2 February
5 min. read
Съдържание:
Rule #1: Maintain a Calorie Deficit
The first and most important rule in order to burn fat is to be in a calorie deficit. If you consume more calories than you burn, that is, you are in a calorie surplus, you will gain weight. If you consume exactly as many calories as you burn, that is, you are in a calorie optimum, you will maintain your weight. If you consume less calories than you burn, that is, you are in a calorie deficit, you will reduce your weight. It is simple but so many people forget how important this rule is.
Rule #2: Balance Your Carb Intake
Your carbohydrate intake should be low to moderate most of the time with the only exception being your post-workout meal. Consume mainly low-glycemic carbohydrates and avoid sugar which spikes your insulin levels.
Rule #3: Increase Your Protein Intake
Include lean protein sources in your every meal. These are foods that contain all essential amino acids. Protein increases your metabolic rate due to its high thermic effect. As a bonus, protein consumption increases the level of anabolic hormones such as testosterone and growth hormone and prevents muscle loss during a calorie deficit.
Rule #4: Eliminate Trans Fats and Eat More Good Fats
Replace the deadly transfats with monounsaturated and polyunsaturated fats such as fatty fish, olive oil, nuts and avocado. These are the good fats which you should include in your meals. But don't go overboard, because fats are calorie-dense – there are 9 calories in 1 gram of fat. In comparison, there are only 4 calories in one gram of protein or carbohydrate.
Rule #5: Don't Neglect Strength Training
Most people think weight training is only important for building muscle. But the truth is that if you want a lean and athletic body with low body fat percentage, you should start lifting weights. The reason for that is that the more muscle mass you have, the faster your metabolic rate is. Which means more burned calories! Lift weights or perform bodyweight exercises 3 to 4 times a week with 30 to 60 second rest between sets. In order to maintain high levels of anabolic hormones and low levels of catabolic hormones, you should keep the length of your workout below 60 minutes in total.
Rule #6: Start Doing Some Form of Cardio
Cardio is important for burning calories and fat. How you will combine cardio and strength training is crucial. One of your options is to do cardio immediately after your strength workout. Another option is to do your cardio on a rest day. I personally prefer the second option.
Rule #7: Nourish Your Body with Nutrients
The adequate intake of vitamins and minerals protects you from possible nutritional deficits. This is important not only for fat loss but for your overall health. No matter if you have nutritional deficits or not, taking a high-quality multivitamin is essential for optimal fat loss and health. And this leads us to rule #8.
Rule #8: Use Only High-Quality Supplements
Quality supplements increase your metabolic rate, give you energy, prevent muscle mass loss, and suppress your appetite. And at the same that time do not contain harmful ingredients such as aspartame, acesulfame k, and sucralose. The supplements that I frequently use are l-carnitine, synephrine, whey protein, as well as a solid multivitamin. I can assure you that when used properly, nutritional supplements can increase your fat burning potential!
Rule #9: Increase Your Fiber Intake
Fiber is important for better digestion and absorption of nutrients. The easiest way to increase your fiber intake is to consume more vegetable such as broccoli, cauliflower, peppers, celery, carrots, etc. These high-fiber foods will make you feel full and will suppress your appetite!
Rule #10: Don't Forget to Drink Enough Water
My advice is to drink 8 - 10 glasses of water a day – sometimes even more, but definitely not less! Water will protect you from dehydration and will help with the release of fat from adipose tissue. This rule is the most neglected one but it is really crucial!
In Conclusion
Well, these were my 10 golden rules of lasting, successful fat loss! Sticking with them takes a lot of effort – I know it from my personal experience! But this is the only way to successful weight loss and I guarantee you that if you follow these rules, you will get the body you dream of!
