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How to Burn Fat Fast in 3 Easy Steps
The fastest way to burn fat is to eat and train to fire up your metabolism. The faster your metabolism, the easier it will be to burn fat. It’s that simple. Here are 3 tips that will boost your metabolism and blowtorch of your ugly fat in no time.
3 Tips That’ll Show You How To Burn Fat Fast
1. EAT MORE FOOD
I know this sounds counter-productive, but eating more food does speed up your rate of fat loss. Cutting calories too far, causes our metabolism to slow right down, making it much harder to lose fat.
You see, our body fat is stored on our bodies to survive when food is in limited supply. Drastically cutting calories causes our body to be reluctant to use up our fat stores. This is because it doesn’t know how long this period of food shortage will last for. So, for energy it will actually break down our muscle tissue and use that instead. This results in a loss of muscle and a slower metabolism.
If you eat more food, your body will think that hanging onto our excess fat is pointless. This is because there is more than enough energy coming in. It will then feel a lot more comfortable to use our fat stores for energy. Exactly what we want!
A good rule of thumb is to eat 12-13 calories per pound of bodyweight.
2. PERFORM STRENGTH TRAINING
Muscle burns calories. Every extra pound of muscle we add burns an extra 50-100 calories a day. Think of our metabolism as a car engine. The larger the engine the more fuel it burns, even while sitting at the lights.
There are 2 main reasons why strength training increases our metabolism. Firstly, it builds muscle. This increases our metabolism permanently. The more muscle we add, the faster our metabolism.
Secondly, the intense nature of strength training causes a temporary increase in our metabolism. What’s great is that our metabolism can remain elevated for up to 72 hours after our workout.
All that is needed is to take each muscle to failure once a week. Focus on the bigger lifts such as Dips, Chin Ups, Bench Press, Rows, Squats and Deadlifts. These exercises are much more efficient at stimulating the metabolism. There is a reason why they work so well though, they are hard work!
3. PERFORM INTENSE CARDIO
Like strength training, intense cardio also gives our metabolism a temporary boost for up to 72 hours afterwards. However we must really push the boundaries for this to happen. Walking or jogging has little to no effect on our metabolism.
The fastest way to speed up the metabolism and burn fat is to train hard, not long. An intense 10 minute run will do more than a 45 minute jog. This is because it speeds up the metabolism, stimulates muscle building hormones and burns more calories.
A great workout would be something as simple as going as hard as possible for 10 minutes in any exercise you choose. Increase the intensity by striving to outdo yourself each workout. Another great way is interval training. An example would be to go as hard as you can for a 30 seconds, followed by 30-60 seconds of active recovery. Do 6-10 total reps.
My personal favourite is sprinting. Choose a distance between 30-150m. Sprint the whole distance like your life depended on it. Recover by walking back to the starting line. 5-8 sprints will be more than enough.
Implement all 3 of these tips together and you’ll build a red-hot metabolism. Your body fat will have no chance of surviving!
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Tagged with: bench press • Burn • calories per pound • chin ups • Easy • Fast • fat • food shortage • intense nature • metabolism • muscle • rule of thumb • Steps
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