While there are dozens—if not hundreds or even thousands—of different diets, many are useless because they give only short-term results, and after a few months of dieting can make you fat again. Also, diets aren’t the best choice because most of them don’t provide essential nutrients and provide too few calories for stable body function.
To make sure you get fast, healthy and effective fat-burning results, see five time-tested shredding strategies below:
1. Eliminate Hidden Calories
According to the American Journal of Clinical Nutrition, 37% of the average American’s daily calorie intake comes from sugar-sweetened drinks that aren’t good for fitness or overall health. If you want to eat sweet and healthy products, take raw fruits that are full of vitamins, minerals, fiber and because they are whole food products, will make you feel full, which is vital when you’re cutting.
2. Drink Cold Water
The first good thing about drinking enough water is it will boost your training and you will be capable of burning more fat in a gym. Also, water is helpful when cutting because it increases your metabolism. In the 2003 Journal of Clinical Endocrinology and Metabolism research, scientists found drinking two cups of cold water boosts metabolism by 40% within 40 minutes of consumption.
Why should you drink cold water instead of warm? Because if you drink cold water, the body needs to increase its temperature so the water can be absorbed into the bloodstream. To do so, your body uses calories to heat water to the temperature it needs to absorb it, while if you drink warm water, you don’t burn as many calories.
3. Intermittent Fasting (IF)
Intermittent fasting is a term for various diets that are cycled between a period of fasting and non-fasting. To start IF, avoid eating for at least 12 hours per day and designate a shorter window per 24 hours in which to cram all your calories. For the more adventurous, you can stretch that period to as long as 16 or 20 hours. Why should you use this strange eating technique?
Because in a 2005 study from the American Journal of Clinical Nutrition discovered that taking no food for prolonged periods of time increase fat oxidation, or simply put, helps you burn more fat even if you eat the same amount of food. So, it’s a good way to burn fat and still be able to eat enough to fuel difficult work-outs.
4. High-Intensity Interval Training (HIIT)
This type of training is for those really determined to get shredded because HIIT, as its name says, involves high-intensity. Due to this reason, HIIT work-outs usually last from four to 30 minutes, incorporate the whole body and are done with shorter periods of rest so are great to burn fat, stay fit and incorporate training into a strict schedule.
Of course, weightlifting and jogging are also useful, but the 2013 Journal of Conditioning Strength and Conditioning Research proved that four weeks of HIIT rowing exercise burned a lot more calories than traditional rowing. Just one example of how short and sweet is superior to long and languid.
5. Eat Lean Protein Products
Lean protein products aren’t only healthy due to the fact they save you from getting too much saturated fat, but also make you healthier. Moreover, when you are cutting, lean protein sources are useful to help you feel full, which allows you to avoid eating more calories than you need.
The second good thing about lean protein is it requires you to burn more energy to digest, so you will use more calories while cutting than, for example, eating the same amount in carb-rich products. And last but not least, by getting enough protein, you will preserve muscle mass while decreasing fat levels.
Watch this video about how to burn chest and belly fat below:
See? Burning fat isn’t as hard as it seems, because there are a lot easier techniques to follow than to try strange fruit and vegetable diets. Stick to the basic principles as they are more than enough to become shredded and effective to see awesome results.
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