How to Burn Fat Fast Top Tips
It is an unpleasant situation that we have all been it before. You may have an important event like a wedding or a school reunion to attend. But the last couple of weeks you have been slacking off with your diet and workout program. So now you are looking a little plump, and are definitely not looking and feeling your best. Now you are worried and wondering on how to burn fat fast to look great for the big event.
In this article I will teach you how to burn fat fast, and do it the smart way. Losing 20lbs in 30 days seems excessive, especially since most experts suggest losing only 2-3lbs per week. But before you dismiss this concept as another fad diet or torturous workout program, please finish reading this.
This article contains advanced strategies about how to burn fat fast. These are the strategies used by actors, and models, when they need to burn fat fast to look great for a big event. These strategies help professional actors and models look camera ready fast, so just imagine what they could do for you if you need to burn fat fast for a big event!
These strategies aren't very difficult either but they do require discipline and a commitment of time and effort. If you're willing to commit to these principles for 30 days you will be rewarded with dramatic fat loss. After the 30 days is over you can still maintain the weight you lose without having to maintain the principles exactly. However, you can't expect to go back to your previous lifestyle habits and not expect the fat to pile back on. In order to maintain the fat loss, or better yet, continue it, follow an effective daily fat burning program, like the one outline in my Fat Burner IQ program. You don't need to be as strict as you were during the 30-day period, but you defiantly need to follow an effective fat burning program to maintain the results. I don’t recommend you follow this program for more then 30 days. The program is more of a secret weapon you keep up for sleeve and full out from time to time when you need to burn fat fast.
If you seriously want to burn fast fast then you must perform all of the principles exactly as recommended. So let's move on to the strategies on how to burn fat fast. Remember, it is absolutely essential that you perform every one exactly as is outlined to burn the fat fast. It is only for 30 days.
How to Burn Fat Fast Cardio Tips
Perform 30 minutes of HIIT (high intensity interval training) cardio exercise first thing in the morning within 15 minutes after you wake up, 6 days per week. We all feel tired some mornings, but if you're serious about getting amazing results, then you must be willing to do everything necessary. Buy doing high intensity interval training cardio in the morning you will give your metabolism a great boost and it will burn more fat through out the day then usual.
How to Burn Fat Fast Fat Burning Supplement Tips
There are several very effective thermogenic fat burning supplements on the market that can enhance your progress towards your goal. Those containing caffeine, green tea extracts and an extract from a plant called coleus forskohlii are the most effective. They will boost your metabolism and promote the release of fat from the fat stores to be burned for energy.
Unfortunately though, fat burning supplements are not 'magic pills'. You can't expect to take a couple of fat burning pills and then go home and eat pizza and expect to get burn fat. Fat burning supplements only work when their use is combined with a good fat burning nutrition and exercise program.
Don't take any fat burning supplements later than 4:00pm in the afternoon because they may keep you awake at night.
How to Burn Fat Fast Post Workout Nutrition
Do not eat anything for 20 minutes after the completion of any exercise. As a result of using the fat burning supplement combined with the exercise, your metabolism will remain elevated for some time after the workout session is finished. This means your body will burn fuel at a faster rate than normal.
Any exercise causes the body to use carbohydrate (muscle glycogen and blood glucose) as a fuel source. This means that after the exercise is completed the carbohydrate stores in the body are low and the body will be forced to burn fat as its fuel.
If a meal is eaten immediately after the completion of the exercise session, the blood glucose level will rise, inducing the secretion of insulin from the pancreas. One of the effects of insulin is to stop fat burning in the body. Therefore, wait 20 minutes, but no longer then 45 minutes because after 45 minutes you will start losing lean muscle, which will be very counter productive if you want to burn fat fast.
How to Burn Fat Fast Strength Training
Perform a weight training workout 3 times a week. Lifting weights is the most under-estimated way to burn fat fast. The main purpose of lifting weights when your primary goal is to burn fat is to preserve the lean muscle mass. You see, muscle is the 'engine' within which the fat, or 'fuel' is burnt and maintaining or even increasing your lean muscle mass slightly will help ensure your body fat is being burned efficiently. If you don't lift weights, your body will quite happily lose both fat and muscle as you drop the pounds. Lifting weights forces your body to maintain your lean muscle mass, therefore keeping your metabolism elevated and turning your body into 24/7 fat-burning machine.
Incidentally, it only takes 30 minute sessions a week to obtain the lean muscle preserving benefits of lifting weights, when following a proper weight training program.
If your goal is to burn fat fast you should be following a weight training program which uses all or mostly free weights instead of weight machines. The reason for this is because free weights force your body to use your stabilizer and core muscles much more. So you will be using a lot more muscle at the same time, giving you a much more synergistic workout. The reason why this is important when you want to burn fat fast is simple, the more muscles you engage during your workout the more calories you will burn.
During the 3 days you are doing your weight training workout, I want you to do two 30 minute cardio sessions on that day. One cardio workout session right after you wake up and the second cardio session right after you have completed your weight training workout.
How to Burn Fat Fast Nutrition
Have 5 small meals a day (3 medium size meals and 2 snacks). Yes! I am sorry to tell you this but your mother lied! Three square meals a day is not the right way to achieve optimum fat loss. One of the most common strategies people use to burn fat is to skip meals. Whilst reducing food intake is certainly an effective way to burn fat, having fewer meals is not the way to go. Many overweight people say, 'I don't know why I'm overweight, I only eat once or twice a day!' Unfortunately, this is exactly why they are overweight.
Having a mild calorie restriction is effective because if you consume less calories than you burn each day you will lose fat. However, skipping meals forces the body to invoke its survival mechanisms because it thinks it is entering a famine. As a result, the body slows down the metabolism to preserve energy and stay alive. It also increases cortisol output and cortisol is the most powerful catabolic hormone in the body, which means it goes around the body breaking down mostly lean muscle tissue. A loss of lean muscle slows the metabolism even further. Skipping meals also results in an increase in appetite, which forces you to eat larger amounts of food when you do eat. In addition to all these factors, the body also increases the activity of fat-storing enzymes, lipoprotein lipase (LPL) and fatty acid syntheses (FAS), so when you do eat the food gets stored as fat. All of this results from simply skipping meals.
By having a small meal every 2-4 hours throughout the day, your metabolism stays elevated and your body will happily burn fat all day long. Unfortunately though, most people are conditioned to having 3 large meals and they automatically assume they will put on weight if they have 5 meals a day. The fact is, the ideal portion sizes for most people are actually quite small and in order to burn fat fast it is essential that you never feel full from a meal but you do feel satisfied.
Also, most people find it difficult to have a meal every 2-4 hours throughout the day because they are so busy with work and family commitments. Here are some suggestions to ensure you get your 5 meals a day.
• Use meal replacements (protein shakes or bars)
• Select foods that are quick and easy to prepare and consume
Ensure each meal contains protein. Protein is a component of all cells and makes up over half the dry weight of the human body. Furthermore, the human body is a dynamic structure, which means it is constantly building up and breaking down tissue. Just imagine a bath full of water. At one end of the bath the plug is pulled out and at the other end the tap is turned on full. The water level in the bath doesn't change but there are 'new' water molecules entering the bath and 'old' water molecules leaving the bath all the time. The human body is exactly the same. If the body breaks down more tissue than it builds up, then it is said to be in a catabolic state. This results in the metabolism slowing down due to the loss of muscle tissue.
Having a portion of high-quality protein every few hours throughout the day provides the body with a constant supply of amino acids- the building blocks of the body. This prevents the catabolic state, promotes an anabolic state (tissue building) and therefore keeps the metabolism working.
If only carbohydrate or fat is consumed for a meal, for example a piece of fruit (carbohydrate) for the mid-morning meal, then the body will still enter a catabolic state because it doesn't have the building blocks (amino acids) to re-build body tissues.
Reduce your intake of high-density carbohydrates to burn fat fast. Most high-density carbohydrates like bread, pasta, rice and cereals cause a rapid rise in blood glucose. This invokes the release of insulin from the pancreas, which in turn stores the glucose. The body stores glucose in the muscles and liver as glycogen and once these sites are full, the remaining glucose gets stored as body fat. Not only this, but insulin also stops the body from mobilizing and utilizing fat for fuel.
So if you want to burn fat fast, you need to keep insulin to a minimum and the best way to do this is by reducing your intake of starchy carbohydrates without cutting them out altogether. Cutting them out totally is a philosophy of many low-carb diets on the market. However, these are very hard to sustain long-term and may lead to nutrient deficiencies. Each day, have a 1 servings of high density carbohydrates (whole grain bread, whole grain pasta, brown rice and regular oatmeal); and 5-6 servings of low density carbohydrates (high fibber vegetables like tomatoes and spinach). Also never eat the high density carbohydrates within 3 hours before going to bed.
Since we want to achieve maximum fat burning results in minimum time, you will need to be as strict as possible and therefore avoid 'any forbidden foods' for the entire period.
By committing to the plan and disciplining yourself to see it through, you are ensuring that the results will follow. Plus, the disciplines you create to help you achieve your goals in other areas of your life as well.
After you have completed this 30 day fat burning program, I recommend you follow my Fat Burner IQ program, which is less intense and time consuming then this program, but will still have maintaining and improving the results you achieved in the these 30 days.
Now get to work!
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