So you want to lose fat quickly and get shredded? Great, so does everyone else in the gym (and outside for that matter). Only problem is, that goal will be achieved by a select few who are either
a) genetically gifted or
b) following a solid plan.
We’ll assume that you don’t fall into category A otherwise you wouldn’t be reading this article. So just how should you go about losing fat quickly? Look no further as we’ve put together 8 solid tips you can implement today to get you right on your way and lose fat quickly.
The 8 Rules To Lose Fat Quickly & Safely
1 – Focus on Moving the Scale
The most common piece of advice out there for measuring your weight is to do it weekly. The only problem with this strategy is that your weight can be influenced by a number of factors including how much water you are holding, the last time you ate and the time of day you are measuring.
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As a result, you might not be getting an accurate reading which could mess up your diet plan. Instead, measure your weight every day at the same time and take an average for the week. This will give you a more accurate reading and cancel out any anomalies caused by some of the factors mentioned above.
You then want to take this average weight and make sure it is going down weekly. If it’s not then you need to adjust your diet, perform more cardio or do a bit of both.
Despite what some people tell you, gaining muscle while losing fat is not something you can do easily if at all – unless you are brand new to bodybuilding, returning from a long layoff or take steroids. You are much better off focusing on losing fat or gaining muscle as your primary goal.
You can do this with a solid diet plan and a focus on eating a consistent calorie deficit. Therefore, if your weekly average weight isn’t going down then it is safe to assume you are eating too much.
2 – Design a Diet Plan and Stick to It
There are tons of threads out there on various bodybuilding message boards arguing what the best diet plan is. Intermittent fasting, paleo, high carb, low carb, high fat, etc. The truth is that there is no best diet because people have had success with all of them.
The important thing is to find one that works for you and stick to it.
What is important is eating a calorie deficit if you are trying to lose weight, or a calorie surplus if you are trying to gain weight. Also, whether you are trying to gain muscle or lose fat quickly you want to make sure you are performing resistance training to boost metabolism and to make sure there is minimal muscle loss.
3 – Try Not to Cut Carbs too Much, too Soon
Carbs have been getting a bad rap these days but they are actually very important. They provide fuel for your thyroid which greatly improves your BMR. Minimal increases in thyroid output actually have a significant impact on metabolism do you definitely don’t want to short-change yourself here.
They also provide energy to get through your workouts and make your muscles grow. This is one of the reasons most people don’t recommend low carb diets while bulking. Without carbs it becomes hard to lift heavy and progressively overload the muscle.
So use carbs smart and efficiently to lose fat quickly.
4 – Increase Protein Intake
The common wisdom is that you should be consuming 1 gram of protein per pound of body weight. While this does work, we recommend increasing increasing it as high as 1.5 gram per pound after you’ve made some progress. This will have a significant impact on how well your diet goes for a number of reason.
First, it will boost your metabolism quite a bit since your body has to work harder to break these calories down. Secondly, it will help prevent you from going catabolic – every bodybuilder’s worst nightmare.
After all, what’s the point of cutting down if there’s no muscle underneath it all? Finally, it will make you feel more full. A lot of guys start to get hungry after dieting for a few weeks and that extra protein will go a long way to counteracting that.
5 – Do More Physical Activity
This one should be obvious but a lot of guys hardly move when on a diet. While calorie deficits are important, they are much easier to attain when you add in some cardio to your routine. While not everyone has time to go running for 45 minutes, a simple 15 minute high intensity interval training session will do wonders.
Even walking more throughout the day, like going to the mall, grocery store, gardening in your yard can make a difference. It’s a great tool for helping you achieve that deficit so you should definitely be using it.
6 – HIIT or Regular Cardio?
The common belief out there is that high intensity interval training is the most effective form of cardio.
It is very demanding on your body which has to work overtime to keep up with all the changes in pace. Having said that, if your central nervous system gets worked too hard during cardio it will be less effective during your workouts. So is it really the best way to go?
In order to determine if you should be doing HIIT cardio or steady state cardio you need to look at your current workout structure. Are you doing 3 full body workouts per week with 4 rest days in between? In that case you likely aren’t taxing your central nervous system too hard and can definitely add in some HIIT cardio on the off days.
However, if you are going to the gym 6 days per week for an hour each day, lifting heavy weight and going to failure you might not have enough left in the tank for HIIT. In that case, stick to steady-state cardio.
7 – Don’t Forget Resistance Training
This is a big one guys – don’t forget about resistance training. Too many guys skip their hypertrophy training sessions in favor of more cardio thinking it will speed up the fat loss progress. It won’t. In fact, it will only increase the likelihood of going catabolic.
Another issue is the type of resistance training people perform while dieting. They think for some reason their workouts need to look like an 80s fitness tape. They don’t. You should still be training in the hypertrophy range you would be doing if you were trying to gain muscle.
Resistance training will also help you to keep your testosterone levels up. You see, it’s normal for testosterone levels to drop when on a calorie-restricted diet, unless you are lifting weights. Remember, when testosterone levels drop your body becomes more likely to store fat and less likely to build muscle.
Another great way to keep your testosterone up is to use a testosterone boosting supplement. Stick to something that uses all-natural ingredients that have been proven to boost t-levels, otherwise you’ll just be wasting your money. – You can see which ingredients work and which don’t in our ultimate testosterone guide here.
8 – Consume Fat Burning Ingredients
Some ingredients are proven to burn fat of the body, these ingredients have been proven to shred fat off faster from the body when consumed on a regular basis. Ingredients like caffeine, vitamin-D, glucomannan, hot peppers, green tea extract and some others are the magic ingredients you should be consuming if you want that extra boost in losing fat.
The best fat burning supplements contain all or most of these ingredients and can be beneficial to you if your goal is to lose as much fat as possible.
Be careful though because some supplement companies do not use the key ingredients and hence do not work as a fat burner is supposed to work.
Be sure to check out our fat burning guide for more information about the key ingredients you should be looking for before spending your hard earned money on a product.
Most Important out of this article:
Follow each of these tips closely and you will be well on your way to lose fat quickly. Remember, most people don’t fail at fat loss because they lack knowledge -they fail because they lack discipline. Anyone can go on a solid diet for a few days but stretching that into weeks or months takes a lot of discipline.
You’re going to want to deviate a lot and skip workouts but it’s important you stay the course. We promise the feeling of having a great physique is better than the feeling any food will give you. Use the tips in this article to lose fat quickly and get the body of your dreams!