Temperatures are rising and the beach looks more welcoming
than ever, which means your clothes are going to be coming off! Are you looking
your best?
Here are 10 tips for
you to burn fat faster and get that beach bod rockin’!
1.
Caloric
Deficit: The basic principle of losing weight, is to consume lesser
calories than your body requires, AKA being in a ‘caloric deficit’. The way
this works is when your body has lesser calories than that required for energy
homeostasis, it responds by decreasing the body’s mass. When you consume less
than what you require, your body is forced to tap into its existing stored
energy- mostly stored body fat- to function. Remember to keep your protein
intake sufficient enough to prevent any muscle loss and as a rule of thumb,
don’t go in a deficit of more than 200-500 calories below maintenance.
2.
Increased
Meal Frequency: Some real talk- how frequently you eat is not more
important than what you eat. Quality
is and always will be key- lean protein, complex carbs and unsaturated fats.
Eating well balanced meals at frequent intervals throughout the day, however,
does help keep your body’s metabolic processes running and elevated for long
periods.
3.
Shorter
Rest Periods: “When it comes down to fat loss, intensity is the name of
your game.” Shorter rest periods and manageably heavy weights is the way to go!
Just because you’re in a caloric deficit doesn’t mean you have a reason to
train lighter.
4. Compound Lifts: One of the best ways to
recruit maximum muscle fibers is by using compound movements. Lifting heavier
weights and recruiting more muscle fibers ensures a better metabolic and
hormonal response. What does this mean to
you? Faster fat loss.
5. Don’t crash diet: ‘The juice fast crash diet’ ‘The cabbage soup diet’ ‘The 3-day diet’ Ever
heard of these? I call them ‘F- yourself up diets’. Crash diets require you to consume an
extremely low amount of calories- as low as 500 calories a day. Not only does
this result in muscle wasting and an unhealthy rapid drop in weight, crash
diets lack the essential macro and micronutrients required for survival. No,
literally!
This is definitely not a viable long term
dieting technique and just makes you end up looking skinny, soft and nowhere
close to a ripped beach bod. Don’t do it!
6.
Drink
plenty of Water: From detoxifying your body and boosting energy levels to
better skin quality- water does a lot of good things for us. Our body is said
to 70% water. I don’t know if that’s the most accurate statistic, but I do know
we need a lot of it. Drink more water!
7.
Don’t
neglect the cardio: Yes, I know it is ‘possible’ to lose fat only by
regulating your diet- keto, low carb, blah blah…. Here’s the deal.
Theoretically, as long as you maintain a caloric deficit, you will continue to
lose fat. But, will cardio help maintain the deficit by increasing energy
expenditure, promote better cardiovascular health, boost metabolism, help
maintain hormonal levels, help males with better erections down there (yeah
bro, it’s all about the blood flow)
and simply make you feel refreshed?
Yes. The choice is yours.
8.
Caffeine:
I’m not a very big fan of stimulant use on a regular basis, simply because of
personal preference and experience. However, here’s some unbiased facts about
how caffeine can help you burn fat.
Caffeine is primarily a CNS stimulant and
it reaches your brain fairly quickly. Thus, the most noticeable effect is
mental alertness. The effect we are concerned with when it comes to fat loss,
however, is a boost in metabolism. More than a few studies have pointed out the
temporary boost in metabolism that is brought about due to caffeine
consumption. However, over time our body is known to get used to caffeine and
thus the metabolic boost diminishes. If you’re someone who consumes a couple of
Starbucks’ and strong doses of preworkouts daily, chances are adding in extra
caffeine will do more harm than good. But, if you’re someone who cycles and
periodically uses caffeine, you will see a slight but significant effect.
9.
Eat those
veggies: Not only are vegetables rich in fiber and help in bowel movement,
but also help you stay satiated and prevent you from binging on sugary snacks
every now and then. Vegetables are rich in vitamins and minerals and surely
won’t do you any harm- don’t forget to add in a portion or two into your daily
meal plan.
10.
Be realistic:
Not everybody is built the same. While all the hard work you put in does count,
your genetics will only take you so far. Embrace who you are! You don’t have to
be the strongest most athletic leanest person in your circles to feel good
about your health. Feeling and being healthy is a personal choice- make it!
- Free Diet Plan
- Bulking/ Cutting Guidelines
- Supplements
Happy Lifting,
Shaumik Saha
(Admin)
INSTAGRAM: https://www.instagram.com/lift_fit_official
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