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Burn Fat Fast

9 tips to melt away the fat

9 Ways To Burn Fat Fast.

Implement these 9 fat burning tips that use exercise and diet and watch the body fat melt like the butter you're no longer using
How you look in the mirror, how you feel, and how your clothes fit are much better indicators of your progress.
"How you look in the mirror, how you feel, and how your clothes fit are much better indicators of your progress."

The human body is a remarkably adaptable machine. Even if years and years of neglect have allowed pound after pound of fat to fill out your frame, you can rid yourself of that lard at a much faster rate than you brought it on board. In that sense, time is your side!

Take these 9 easy-to-implement tips to heart, and progress will come in a hurry:

1
Stay off the scale

That you can gain muscle and lose fat is one of the reasons I stress to people not to follow the scale. Body composition and how you look in the mirror matters more than what the scale says.

You could train hard and eat right and build five pounds of muscle and lose five pounds of fat, and what will the scale say? That you still weigh the same.

Frustrating, right, even though you've made good progress. Use the scale as a guide, but how you look in the mirror, how you feel, and how your clothes fit are much better indicators of your progress.

2
Reduce your calories gradually

If you're looking to lose fat, don't make huge calorie cuts. This will kick your body into starvation mode, reducing your metabolism and making it more difficult to burn off the fat.

To prevent this metabolic slowdown and allow your body to burn fat at an optimal rate, make smaller calorie reductions every week or two.

3
Vary your caloric intake

This is another way to outsmart your body and continue to lose body fat without lowering your metabolism.

By varying your caloric intake every few days instead of eating the exact same amount of calories every day, keep the starvation mechanism in check and continue to burn fat.

Says Jim Stoppani, Ph.D:

"Although in today's society food tends to be accessible and abundant, our bodies are designed to store as much energy as possible to prepare for times of scarcity. One way the body does this is by adjusting its metabolic rate based on calorie intake.

If you stick with the same calories every single day while dieting, your body will adjust by lowering metabolic rate to prevent you from burning off too much body fat. It's all about hormones.

When leptin levels are high, your metabolic rate stays high; when leptin levels drop, so does your metabolic rate.

When calories are low and steady, leptin levels fall and so does metabolic rate. Eating higher calories on some days and lower calories on others helps to keep leptin levels up."

4
Train with weights

Resistance training helps with fat loss in a number of ways. Weight training itself burns calories. Studies also show that, unlike aerobic exercise, weight training increases the calories you burn at rest for up to 39 hours after your workout.

Plus, the more muscle your body has, the more calories you burn each day.

Even if your goal is solely to lose body fat, you need to train with weights. This will help prevent any of the weight you lose from being muscle.

Were that to happen, your metabolism would slow, stalling your fat loss efforts and turning you into a skinny fat person.

Yes, even someone with anorexia can have a high body fat percentage.

5
Do high-intensity intervals (HIIT)

This means alternating a brief period of high-intensity exercise with brief rest periods.

The result: better results in less time.

One of my favorite interval methods is jumping rope. You may need to practice a bit on this one. After a brief warm up, I'll jump rope as fast as I can for 10 to 20 seconds, followed by a half a minute at a slower cadence.

Always warm up before intervals, by the way. If you're not in the best of shape, start with cardio of low or moderate intensity. You might also want to check with your doctor.

6
Eat More Fat

Consuming enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. Healthy fats also have myriad health benefits, including being good for your heart.

So which fats are "good?" The polyunsaturated ones (especially omega-3s), such as those from fish and nuts; and the monounsaturated kind, such as those from peanut butter, olive oil, egg yolks, and fish oil.

7
Cut carbs

The attention focused on low-carb diets has divided many people into "pro" and "anti" low-carb camps. Whichever side you're on, the bottom line is that reducing your carb intake-especially sugar and starches-when trying to lose fat will help.

Those carbs you do consume should come from sources such as oatmeal and vegetables.

The timing of your carb intake also affects fat burning. "I recommend tapering down carbohydrates by 3 p.m.," says Team Bodybuilding.com member Ashley Johns, also known by the BodySpace handle Hottie-I-Am. "Consume most of your carbs in the morning and around your workouts."

8
Increase your protein

Increasing protein intake will increase your metabolism and help to maintain your muscle mass, all of which helps with fat burning. In fact, your body burns more calories when you eat protein than when you digest either fats or carbs.

This may explain why the fat-burning effects of eating more protein were confirmed in a study published in American Journal of Physiology. One group was fed a high-protein diet (just over 1 gram per pound of bodyweight per day) while the second group consumed an amount closer to the lower recommendation of the RDA (recommended dietary allowance). The group eating the higher-protein diet burned the most fat.

"Numerous current studies show that dieters who follow high-protein/low-carb strategies-even plans with higher fat intake-lose more fat and maintain or gain more muscle mass than dieters who rely on higher-carb diets." - Jim Stoppani

Yes, you read that right, Grasshopper: Many dieters actually gained muscle mass without working out, simply by eating a high-protein diet.

9
Eat 6 smaller meals per day, not 2-3 feasts

This will ensure that you supply your body with the nutrients necessary to build muscle and burn fat.

Bonus: Your resting metabolic rate increases. It will also prevent your body from kicking into "starvation" mode, which can happen when too much time elapses between meals.

If this happens, your body will start burning muscle for energy and increasing your body fat stores, as well as slowing down your metabolism. This is the exact opposite of what you want to happen.

Don't be one of those people that complain about their situation but never does anything to improve it. Don't become "happy" with the status quo of being miserable. Now take action on your knowledge!


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About The Author

Since I starting training my bench press has gone from 45 pounds to 275 for a couple reps. Overall, I've put on over 40 pounds of muscle from a starti

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sbrooke

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sbrooke

This article is great because it is a good overview of touching on many of the key points to losing fat. Good starting point for anyone.

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Nov 30, 2011 8:50am | report
 
SlerdyD

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SlerdyD

Great article... it seems that when someones on a cut... we eventually get comfortable with it .. then slowly start getting sloppy... great way to remind ourselves kn the key points....
Good luck to all

Dec 3, 2011 1:32pm | report
 
jerseycity201

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jerseycity201

great article

Dec 15, 2011 1:40pm | report
 
SMooCHES220

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SMooCHES220

Love the article..very helpful information

Jan 16, 2012 5:00pm | report
 
Parker9

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Parker9

Jump rope it is!

Jun 25, 2012 5:30pm | report
 
superstar starr

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superstar starr

Great article! This article gives us the key points on an easy way of losing fat. I would suggest this article for those that are just starting out on losing weight!

Jul 6, 2012 3:03am | report
 
Vetho

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Vetho

great article ! thx a lot

Jul 16, 2012 11:56pm | report
 
RookieRescue1

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RookieRescue1

nice read

Jul 26, 2012 4:32pm | report
 
lugnut28

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lugnut28

Its all the scale's fault and mine too for using it every morning. More nuts, proteins and increased weight lifting seem to be the key in this situation. HIIT is something I've tried, it is hard, but not impossible.

Aug 16, 2012 9:10pm | report
 
mansafitness

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mansafitness

thanks,

Sep 11, 2012 6:13am | report
 
Sisqolyte

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Sisqolyte

Very good article learning alot

Sep 26, 2012 12:00pm | report
 
kruifjeff

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kruifjeff

Very good article learning alot

Sep 27, 2012 1:54pm | report
 
dutton1

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dutton1

Much appreciated , Great article , basing my new diet on this !

Oct 3, 2012 5:59am | report
 
alqaseer

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alqaseer

nice goood

Oct 28, 2012 7:37am | report
 
crisvcampos

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crisvcampos

If you're just starting out your journey towards a weight-loss program (or fat-loss, better this way), this is a MUST read article that is sure to help out some of you beginners!

Dec 18, 2012 7:38pm | report
 
benjianderson32

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benjianderson32

sounds good but like those nuts look crusted with salt. i h ave been doing decent with high protein low carb but salt is hard to give up...

Dec 27, 2012 10:31pm | report
 
dmitch77

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dmitch77

Any recommendations around eating for college students? Being on even the biggest meal plan allows for three meals per day

Feb 1, 2013 3:52pm | report
 
BMATA

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BMATA

carbs before 5 ,protein all day and night

Feb 2, 2013 9:48pm | report
 
NikkiFeral

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NikkiFeral

Great article, thanks for the tips, I really need to increase protein and keep burning that fat.

Apr 9, 2013 6:35am | report
 
chinozuca

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chinozuca

Good article

Apr 9, 2014 5:16pm | report
 
salmaabed

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salmaabed

Thank you for such information. the problem is that i like to eat bread (brown) and rice (white), must i have stop eating rice and bread to lose wight?

Aug 20, 2014 3:40am | report
 
salmaabed

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salmaabed

Thank you for such information. the problem is that i like to eat bread (brown) and rice (white), must i have stop eating rice and bread to lose wight?

Aug 20, 2014 3:40am | report
 
Showing 1 - 22 of 22 Comments

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