The list of ways to burn fat is endless and bloggers like me are verbose and self indulge in unnecessary nonsense so I thought I’d blast out a few very simple pointers for you (before I get into the verbose and more detailed version that is). Ready?
1) Do high intensity interval training. (HIIT, Tabata & more) Large movements like burpees (awesome!) and squats will be more effective.
2) Reduce or eliminate refined sugar from your diet. Sugar converts into stored fat very easily.
3) Do weight training (girls, get over it, it’s highly unlikely that you will become a giant man-women with the kind of training you’re going to do.)
4) Do something you love with people you love doing it with. Then it will last. (hmmm that’s a pretty good message for life as well as fat burning…)
5) Eat more good fat (almonds, avocados, extra V olive oil – research more for yourself). Good fat is excellent, refined sugar (& artificial sweeteners) are the devil*.
6) Repeat ‘1’ above 3 to 7 times per week, apply 2 above 6 days per week, repeat 3 above 2 to 7 times per week.
* I don’t actually believe that sugar is the devil. Just that it is one of the leading causes of obesity in the western world. Side note: Just because you live in the east doesn’t mean that refined sugar wont make you obese – it will if you consumer enough of it.
Ask yourself, what does burning fat mean?
To me it means this: There are areas on your body that are particularly good at storing fat. You might want to have less fat in these areas and want a more toned and (though you may not know it yet) more muscular body.
(Girls relax, to actually burn fat and gain muscle to the point where you are ‘too’ muscular is highly unlikely. To keep track of this tack before, during and after photos. That is just an excuse your beautifully intricate mind is using to stop you from doing more training and eating correctly.)
1) I repeat: do High Intensity Interval training like Tabata, Bootcamps, Crossfit. (make sure your form is right, ask your trainer to watch you carefully before going ‘all out’. see your doctor before doing this type of training)
2) Training in the morning before you eat anything (do drink some water before you train) will get your metabolism revved up for the day turning you into a fat burning machine.
3) Eating a high protein diet with lots of good fats (from the likes of avocado and almonds), and carbohydrates & fibre from Veg and fruit will help you burn fat and have more stable energy. (side note: our bodies react differently to different levels of protein, carbs and fat so listen to your body, find your tipping point where fat loss, meets stable energy and feeling awesome! You will know when you’ve found it.)
4) If you’re going to run, (unless you feel a strange urge to compete in a running race) only do it for up to 15 minutes at a time. In my experience hill sprints and sprinting on flat ground for around 20 seconds at a time then walking for 10 seconds or so is the most effective way at keeping lean muscle while burning fat and avoiding the ‘skinny’ look.
This all sounds lovely though if you hate training then you’re not going to stick at it. Yeah, maybe 6 weeks down the line you will be in awesome shape and eating the right foods though to make it last you have to enjoy the training you’re doing, so find the right trainers, the right exercise that works for you wether it’s home training videos, martial arts, bootcamps or Crossfit.
Side note: With the right trainers and education you can transform your life in as little as 6 weeks. I’ve trained with people that have done it and I’ve seen it many times.
Other info on fat burning and eating:
Im a naturalist in that I want you & me to be as healthy and fit as as possible using the most natural way of getting there.
1) Protein Shakes. My opinion on these beverages is that they are unnecessary. And the majority of them contain damaging artificial sweeteners like Aspartame and Asuflame k which have been linked to alzheimer’s disease and day to day problems like headaches and can make you crave more and more sweet things.
I do not drink protein shakes. I do not recommend people to drink protein shakes. If you feel you have to drink a protein shake (you can get whey, rice, pea, hemp proteins) my advice is to find a protein that is NOT sweet when you mix it with water then add your own banana, honey or stevia (natural sweetener) to make it taste better.
2) Pre-workout drinks. I’ve seen far too many people drinking ‘pre-workouts’. These are full of chemical artificial sweeteners and processed caffeine. Yes you will get a huge rush of energy, and yes you are putting damaging chemicals into your body. You want a rush of energy for a work out? Try this – eliminate all caffeine from your body for 30 days. Then drink 1 cup of green tea (Japanese organic Sencha is a clean mild green tea that I love, or if you’re feeling like really treating yourself go for gyokuro) pre-workout. You will be flying! You could also do the same thing though use an organic coffee.
3) A diet, your diet, is the food you’re eating. It’s a lifestyle, it’s your lifestyle, it’s the things you put in your body. A diet lasts more than 6 weeks, it’s a learning process it’s trial and error, its constantly evolving with your body as you age.
Do it, rinse, improve & repeat.
A special thanks to Metabolic Effect, Tim Ferriss, Ultimate City Bootcamps, Fuerza CrossFit, Tom Baxter and lots of other people I have forgotten.
Consult a doctor before trying any of the things I recommend because we are all different and we will all react differently depending on our current level of exercise, hormones, body fat percentage hormones and general wellbeing.
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