It’s not too late to lose weight for this “summer”. With the right nutrition, training, supplementation, and guidance, you will be able to lose body fat fast.
Use these shredding tips to get started now and get in shape in weeks instead of months.
Be more active
If you’re mostly sedentary outside of your workouts, you’re making it very difficult to lose weight and burn fat. By increasing your daily energy expenditure through movement, you are much more likely to create the calorie deficit necessary for body fat loss. For example, you can try:
● Walk to get around (if possible)
● Take the stairs instead of the elevator
● Walk your dog
● Play sports with your children
Look for opportunities to get up and move as often as possible for faster fat loss.
Eat less carbs and more protein
Protein and carbohydrate have the same caloric value (four calories per gram) but behave differently in your body. Protein is rarely used for energy and plays an important role in raising your metabolism. In contrast, carbs that aren’t used for energy are easily converted to fat and have a much weaker effect on your metabolic rate. Also, consuming carbohydrates causes a greater increase in insulin levels than protein, and insulin inhibits fat burning.
It is often enough to reduce your carbohydrate intake and increase your protein intake by the same amount to produce significant fat loss.
To skip a meal
To lose fat, you have to eat less. Opinions vary, but most experts suggest that you should create an energy deficit of around 500 calories per day. Although you can do this by weighing and measuring your food and then reducing the size of your meals, you can achieve the exact same result by simply eating one less meal per day.
Try replacing any meal of your choice with a scoop or two of protein powder in a shake or smoothie. Protein will preserve your muscle mass and boost your metabolism but provide very few calories.
Look for small savings
Setting aside a few hundred dollars a day can be a decent amount of money by the end of the year. You can use a similar approach to accelerate fat loss and get shredded. Look for lots of small ways to cut a few calories from your food intake to easily and painlessly create a bigger calorie deficit. Good examples include:
* Cut the sugar from your tea and coffee
* Drink water instead of juice or sugary drinks
* Reduce the size of your portions
* Cut mayonnaise and other high calorie sauces
of your meals
* Replace pasta and rice with vegetables
* Remove all visible fat from meat
* Grill or steam instead of
The more you realize these small savings, the better your results will be.
Strength training is essential on a fat loss journey; it preserves your muscle mass and therefore prevents your metabolism from slowing down which often happens when you cut calories. However, strength training itself is not a great fat burner – unless you take steps to make it so.
Rather than resting between sets and wasting half of your workout time doing nothing, over-ride everything to increase the energy expenditure of your workout. If you over-tune everything, you’ll get more work done in the same amount of time, which will result in faster fat loss.
Getting in shape might not be easy, but it’s not impossible either. Yes, you’ll have to commit to eating healthy and training hard, but if you do, you’ll soon be looking good for the summer. Start putting these tips into practice today.