Wish there was a better way to burn fat than following the same old regimented diet?
There is…in fact, I’ve got 7 of them.
You’ve probably never heard of some of these fat burning strategies – but they WORK.
My client Colin McIntyre, who was struggling big time to lose any weight at the end of last year, is living proof.
The 33-year-old dad-of-two implemented four of these fat-burning methods – along with his weight training programme – and shed 1 stone in a month.
If you’re overweight and want to lose a few pounds, these strategies could be your answer.
Or if you’re just looking to lower your bodyfat levels to get the abs showing or for better muscle definition, then these practices (particularly #4) are the way forward.
Much of what I’ll suggest comes from researching the work of Ori Hofmekler, one of the world’s leading sports nutritionists.
Founder of Defense Nutrition and author of several renowned books, Ori’s knowledge of biology and human physiology is on another planet.
Add Coal To The Fire With These 7 Fat Burning Strategies…
#1 Intermittent Fasting
Intermittent fasting involves extending the break between your last meal at night and your first meal the following day to around 12-18 hours.
This basically means skipping breakfast. Doing this runs down your body’s glycogen stores – which then forces your body to utilise bodyfat for energy.
“But it’ll slow your metabolism…” and “you’ll lose muscle…” scream the Six-Meals-Per-Day-Brigade.
Author Brad Pilon reviewed hundreds of studies and journals while doing research for his intermittent fasting book ‘Eat Stop Eat’.
In the book, he writes: “Almost all of the scientific research I reviewed provided evidence in direct opposition to the misinformation found in diet books and on the internet. I found very convincing evidence that supports the use of short term fasting as an effective weight loss tool.
“This included research on the effect that fasting has on your memory and cognitive abilities, your metabolism and muscle, and the effect that fasting has on exercise and exercise performance.”
#2 Training On An Empty Stomach
While in this fasted state, it’s a good idea to hit the gym in the morning.
Training on an empty stomach maximises fat burning and has other positive benefits.
Here on his website, American doctor Joseph Mercola says: “The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP and AMP Kinases), which force the breakdown of fat and glycogen for energy.
“This is why training on an empty stomach will effectively force your body to burn fat.”
For people worried training like this will eat into their muscle, listen up to Ori Hofmekler, author of The Warrior Diet and the mastermind I mentioned earlier.
He said: “Exercise and fasting help counteract all the main determinants of muscle aging. But there is something else about exercise and fasting.
“Growing evidence indicates that fasting and exercise trigger genes and growth factors, which recycle and rejuvenate your brain and muscle tissues.”
#3 Coffee
If you’re worried that you’ll struggle to get through a tough workout in the morning on an empty stomach, then here’s your answer.
The caffeine in coffee not only provides the fuel you need for training, but it can cause fatty acids to be used for energy rather than glycogen. Result!
Studies such as this one prove that coffee also speeds up metabolism and fat oxidation, which means more fat is burnt throughout the day.
We’re talking black coffee – forget the sugar and cream.
And go easy on it as health experts recommend no more than 400mg of caffeine (roughly three mugs of coffee) per day.
#4 Sprinting
Sprint training is my hands-down winner for stripping fat and sculpting a lean, athletic physique.
Why? Because it supercharges growth hormone production – which incinerates fat, while developing muscle.
Just look at the physique of virtually every Olympic sprinter – the men and women – they’ve got bodies like Greek gods.
For more information on the awesome benefits of sprint training check out my article “8 Reasons Why You Should Be Sprinting”.
#5 Swap Your Usual Tea For Green Tea
Are you a tea with two sugars and milk kinda dude?
Ditch it for green tea instead to give your body a fat-burning boost. I’m drinking my second cup (in my special Kylie Minogue mug) as I type this.
Green tea contains polyphenols – also known as catechins – which raise levels of the key fat burning hormone norepinephrine.
Norepinephrine elevates metabolism levels and increases the rate of fatty acid utilisation…meaning that your cuppa green tea has turned you into a fat burning machine!
#6 Tabata training
‘Tabata’ training is a form of HIIT (high intensity interval training) that essentially involves 20 secs of exercise at maximum effort, followed by 10 secs rest, repeated for eight rounds.
This short, sharp burst of training is over very quickly…but the high level of intensity has the effect of elevating metabolism levels, increasing the fat burn for up to 12 hours afterwards.
Devised by Japanese scientist Dr Izumi Tabata, this professor did trials with Olympians and his findings were that Tabata training was more effective than other forms of HIIT for improving aerobic and anaerobic fitness.
I like to throw in a Tabata style short session at the end of my weight training workouts to ramp up fat burning.
For example, this could involve squatting with a 25kg weight bag, or bench pressing with a light weight, for the duration of the eight 20 second rounds.
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This article originally appeared on Weight Training Is The Way
Photo credit: Getty Images
What about an irregular workout guy consuming fat burner with a lot of water. Waiting for your suggestion.
Great article Marc, could you give some thoughts on this workout plan? could it be improved?
http://kravmagabooksdvd.com/2016/05/ultimate-krav-maga-workout/
Looks like a decent high intensity circuits session Matt….but no chance would you get me doing 4 mins of burpees!!