1. Pass on the Alcohol and sugar
On this one I’m going to be blunt and get straight to the point. If you’re into losing weight fast then passing on the alcohol is a must. In essence alcohol is nothing but empty calories in the form of sugars that do absolutely nothing but help you to gain the worst type of fat possible: belly fat.
Do you know what belly fat is? Take a look at anybody who has a beer belly. It’s that nasty fat that sits in your belly in between your organs and makes a man look like he’s pregnant. Not only that, but alcohol also helps to deplete your body of the necessary nutrients that it needs for proper sustenance. And the damage it does to your liver is nothing to joke around about.
2. Increase Your Water Intake & decrease sodium
We all know that water is the essence of life. It not only helps to hydrate the body but also helps to flush out nasty toxins and chemicals and also purify the kidneys. The common rule of thumb is to drink eight 8-ounce glasses of water per day which is enough to keep you fully hydrated and maintain proper health. You can try to drink a gallon a day just buy a gallon jug and make sure u finish it. This will also get rid of any bloating since we retain more water weight when sodium levels are high after eating salty foods. Believe it or not it also helps to give you strength in your workouts at the gym because a well hydrated muscle is a stronger one. So do your body good and increase your water intake for fast weight loss and overall health.
3. Eat More Protein
Okay, first off I want to get something straight here. I still see no proof that high-protein intake has any type of negative effect on kidney function. Really, if you could find several studies that prove this I may change my mind but until then I’m sticking to what I believe. I think that the RDA protein requirements are severely underrated. They may be okay for someone who never works out and has a sedentary job but as for a well-trained athlete these requirements just aren’t going to cut it. If you’re training intensely in the gym, which most people who are serious about losing weight are, then you need enough protein to feed muscle growth.
You see, the protein that you take in is broken down into the building blocks called amino acids which help to repair muscle tissue after intense training. No other nutrient can do this since both carbohydrates and fats are used as fuel for energy. Also, both carbohydrates and fats are converted to body fat and protein is not. This also debunks the myth of not eating past six o’clock. As long as you’re eating foods from lean protein sources you can basically eat his late as you want without worry of gaining body fat. So make sure you getting enough protein from the sources like boneless skinless chicken breasts, fish such as Haddock, Pollock, Salmon, and from lean dairy sources such as nonfat cottage cheese skim milk and also egg whites.
4. Eat Six Small Meals per Day
You need to understand that building your metabolism is like building a fire. If you try building a fire by starting out throwing a huge log in a tiny little match you’ll never get any heat. This can be compared to your metabolism when you only eat one or two small high calorie fat laden meals every day. Your metabolism simply comes to a complete halt and fizzles out. On the other hand you can start with that same tiny match and a little bit of kindling wood and before you know it you have a small fire.
Now to get that fire burning bigger, you need to consistently put more smaller twigs on it and before you know it that little tiny fire turns into a blaze. This is the way you need to build your metabolism; by consuming small frequent meals throughout the day. When you start eating high-protein foods mixed in with moderate amounts of low glycemic carbohydrates broken into six small meals per day, your metabolism will be a raging blaze. Your body then begins to incinerate your belly fat and before you know it you’ll be a lean machine!
5. Weight Train 3-6 Days per Week
The second biggest mistake that I see people make after not taking in enough calories per day is doing way too much cardio and not hitting the weights. The bottom line is that lifting weights will boost your metabolism. As I stated in previous articles, the more muscle mass you have the more calories you going to be able to burn throughout the day. Also, you’re going to burn a lot more calories per hour lifting weights than you are on any piece of cardio equipment because it requires your body to exert much more energy lifting a weight from point A to point B. And then you get the after-effect because the more muscle mass that you have more calories you burn doing any activity throughout the day.
Another great benefit to lifting weights is the way your body is going to look. I’ve seen a lot of people who have lost a lot of weight that didn’t train with weights and they are smaller in size but still look flabby. So be sure to add weight training into your routine at least three days per week and you’ll not only see the effects of losing weight fast, you will also look way better because of the muscle tone that you have.
6. Keep Your Workouts between 50-90min depending on workout
Okay, now that you know how important weight training is in your quest for losing weight, it’s also just as important to know how long you should be weight training for each workout. If your workouts are too long, this will lead to what’s called over-training where your body can’t recover and your muscles actually shrink instead of get bigger.
Your body will also store fat for protection too. So to keep over-training and fat gain at bay, you must keep your workouts under an hour. There have actually been studies done that prove this point and this is one tip that I have always implemented with a great amount of success.
7. Rotate Your Cardio Exercises
Since the body adapts so easily to stress it is important that you rotate the type of cardio exercises that you do every day. This will help you to continue to burn fat and lose those pounds over a longer period of time. It also helps up to break the monotony of doing the same cardio machine or workout every time. You can rotate your cardio in a couple of different ways. You can either rotate your exercises every week or actually every time you do cardio. So if one day you walk on the treadmill for an hour, the next day you’ll use the elliptical instead. So keep it fresh and try something different to keep your metabolism stoked in your body burning fat.
8. Don’t waste your workout recovery is the key to change in the body.
Post workout options
A. Whey protein 25-35grams with glycomaize mixed in cold water or milk
B. Whey protein 25-35grams Isopure vanilla mixed with orange Gatorade
C. My personal favorite myozene
(I buy these products on prosource.net they have the best prices)