Alright so you want to lose fat fast but aren’t getting the kind of results you want? Or maybe you are new to cutting fat and want to make sure you get it right the first time around. Either way this articlis for you.
We’ve gone through the trouble of putting together 10 tips to make sure you get the most out of your next fat loss diet.
Some of these tips will work better for some than others. Remember that everyone is unique and there is an ideal training routine for you. In order to find out what that is you will need to experiment a bit. These tips aim to put you on the right path to figuring that out so you can get shredded as soon as possible.
If something doesn’t work for you please don’t go on some internet crusade throwing it under the buss to whoever will listen. In fact, you might find years from now it suddenly works well for you!
So without any further delay, here are 10 ways to lose fat faster than ever before!
The Best 10 Ways To Lose Fat Fast & Effectively
1 – Focus on Full Body Training
This doesn’t necessarily apply to a bodybuilder who is preparing for a competition since they need to make sure every muscle “pops”.
However, the average guy who is looking to shed a few pounds would be better served on a full-body routine. Generally speaking when two people start a fat loss program at the same time, all other factors being equal, the one on a full-body routine will lose more fat faster.
This is because the full-body routine creates a better oxygen demand after working out. Also, it means you will be working the larger muscle groups like legs, glutes and back more than once per week. That means your body will have to work harder to repair the muscle tissue.
Finally, these larger muscle groups tend to encourage a larger release of testosterone into the bloodstream which is crucial for maintaining muscle mass while cutting fat.
2 – Eat Carbs Post Workout
Why do we need carbs after working out? For two reasons. First, it prevents catabolism – every bodybuilder’s worst nightmare.
Second, it restores the muscle glycogen which speeds up recovery times. It’s important to have the carbs after your workout and not before. If you consume them before, your body will just burn the carbs as fuel.
However if you eat them after your body will burn fat for fuel and then use the carbs to restore your glycogen. So how much do you need? About 30 grams of carbs is plenty to stop your body from going catabolic.
3 – Avoid Releasing Insulin Unless it’s After Workouts
Spiking insulin levels after a workout is helpful because it forces nutrients into the muscles and helps them rebuild.
However, you don’t want to be spiking insulin levels throughout the day if you want to stay lean. Stick to complex carbs throughout the day and save the more sugary stuff for post-workout.
4 – Maintain a Calorie Deficit but at a Higher Overall Intake
You are probably wondering what the hell we are talking about. Well, say you are on a cut doing a 300 calorie deficit.
If your BMR is 2000 calories you would be consuming 1700 in order to burn fat. This isn’t a heck of a lot of calories and you likely aren’t consuming as many nutrients as you need. As a result, we recommend adding some intensity to your workouts and doing more cardio so you can boost your BMR closer to 2300.
That way you can consume a 300 calorie deficit while still at 2000 calories. This way you will be consuming more useful nutrients. Just make sure you don’t mess it up by consuming a ton of empty calories.
5 – Maintain a Moderate Deficit
Look, we understand you want to lose fat faster. You’ve been overweight for a long time and you are eager to finally see that six pack.
That doesn’t mean you should be cutting on a 700 calorie deficit. Particularly if you are under 15% bodyfat. In fact, cutting too aggressively can make your body resist the entire fat loss process! Your thyroid will react negatively and hold onto as much fat as possible.
Things only get worse when your leptin levels and testosterone levels drop as well. All of a sudden you find yourself going catabolic and losing no fat – or even gaining fat!
To avoid this you can and should do two things. First, cut on a moderate deficit of 200-500 calories below maintenance. Second, you want to use the suggestions from the previous tip and use cardio and more intense workouts to boost your BMR, thereby allowing you to consume more calories.
6 – Keep Protein Levels Up
A lot of guys seem to think that protein is just for building muscle. Once it comes time to cut it’s safe to drop those protein levels down a bit. Or is it?
The truth is, protein is just as important on a cut, if not more so. You see, consuming a lot of protein will help you maintain your muscle mass, preventing your body from going catabolic. Additionally, consuming lots of protein will help keep your testosterone levels up and force your body to work harder to process these calories.
Remember that when your body works harder to break down calories you are boosting your BMR. This is crucial to being able to eat more while on your cut, thereby avoiding that negative thyroid response. You can safely consume 1.5g of protein per pound of bodyweight when on a cut.
7 – Cleanse Your Body
Yes we know that sounds really fruity and out of place, but it’s important every once in awhile, whether its for a single days or an entire week, to change up the types of food you are putting into your system. Consume vegan protein and amino acid drinks along with green vegetables.
This will help clear out all the junk in your system and reset your fat-burners. Additionally, your body is probably getting used to the types of food you’ve been feeding it over the preceding weeks so this change of pace is a great way to shock your metabolism into a higher gear which will allow you to lose fat fast.
8 – Consider the Hormone Implications of your Food
We’ve been talking a lot about hormones lately on broscience.co due to the heavy influence they have on your physique and bodybuilding goals. Whether you are looking to put on mass or lose fat, you want to avoid the types of foods that will impact your hormones the wrong way.
For example, consuming high-fructose corn syrup will reduce your testosterone levels and screw up your fat burning abilities – not to mention your health. Instead, consume healthy foods like sweet potatoes and blueberries which will actually help you burn more calories.
Don’t settle for lower quality foods just because they contain less calories, that will not help you to lose fat faster. While they may help you hit your macro goals in the short-run they will only hurt you in the long-run.
9 – Bring Back Two-A-Days
We know, you probably haven’t seen Two-A-Days in years and thought high school football was the last time you would have to deal with them. Unfortunately they are back with a vengeance – but this time you might not be so closed off to them when you find out what they can do for you.
This allows you to burn more calories and therefore consume more food – which in burn will help fire up your metabolism and reduce the likelihood of going catabolic.
Make sure you mix up your workouts, don’t do the same thing each time you go to the gym. If you did cardio in the morning don’t do it again in the afternoon or evening. Instead perform resistance training.
We know it can be difficult to make it to the gym even once per day, let alone twice, but you don’t need to spend too long. A simple 20 minute cardio session as a 2nd workout will do wonders for you and help you lose fat faster.
10 – Use a Fat Burner
If you’re one of the few that are willing to go all in then you should definitely consider using a natural fat burner. Just beware of companies that use ineffective fillers. You can learn all about fat burners in our guide here.
We’ve talked a lot in this article about consuming the right nutrients. They can help fire up your metabolism, increase testosterone and give you energy.
Basically all of the things that will help you burn more calories around the clock.
As a result you will be able to eat more foods, which in turn will help maintain muscle mass and keep you feeling full. However, getting all of the nutrients you need can be difficult particularly on a calorie-restricted diet.
Fortunately, there are some solid fat burning products out there that can help you with this. You will want to look for one that contains all-natural ingredients that are proven to boost metabolism and encourage fat loss.
Make sure you are using a high-quality product or you will only shoot yourself in the food and short-circuit your fat loss progress. Again, these are meant to be a compliment to an already solid diet and workout plan.
The use of fat burner will not be beneficial if you are 40% fat and do not exercise or think about your diet at all, also if you use a fat burner with ineffective ingredients you are wasting your money, but if you are already working hard, a legit fat burner will be a great addition to a well balanced diet.
Before you buy a fat burner make sure it contains these key ingredients found in our ultimate guide to getting shredded.
However, adding them has been shown to truly maximize fat burning potential, make a “good” cut into a “great” one and help you lose fat faster!
Most Important Out Of This Article:
There you have it guys, hopefully you learned something today. Losing fat isn’t easy – it takes a ton of discipline and hard work. The funny thing is that most people have the knowledge to go out there and do what needs to be done in order to shed that fat.
The reason they fail is that they lack discipline and don’t see the type of progress they want quickly. Fortunately for you guys, by following the tips we’ve laid out in this article you will be well on your way to making great progress quickly – just as long as you can stick to it.
Remember that you can add in that fat burning supplement to really kick things up a notch. You’ll just want to make sure you consume a high quality product. After all, you are going through a ton of trouble to consume high quality nutrients so why not make sure you are doing the same with your fat burner? – You can read more about which fat burners actually work here.
It’s also worth mentioning that no diet should last forever. Every once in awhile it’s important to take a week to eat at maintenance calories. This will make sure your thyroid doesn’t go haywire and your testosterone levels don’t plummet.
It may seem counter-intuitive to eat at maintenance calories for an entire week when you’ve been making good progress.
However, doing this will help you maintain your progress for weeks ahead. Not to mention it will reduce the likelihood of going catabolic and losing those sweet gains you worked so hard for. So make sure you make use of these 10 ways to lose fat!