1 – HIGH INTENSITY INTERVAL TRAINING (HIIT)
If your current cardio session consists of walking or running at a steady-pace for awhile you simply aren’t maximizing your calorie-burning capabilities. High Intensity Interval Training or HIIT is simply the most effective way to burn calories.
It basically consists of performing short bursts of intense training followed by short rests.
For example, 60 seconds of running followed by 60 seconds of walking slowly. You can also use just about any type of cardio equipment in order to do this – bike, treadmill, elliptical, etc. What makes it so effective is not only the fact that you burn more calories during your workout – but also afterwards.
It fires up your metabolism so you’ll be burning more calories throughout the day – even while you are resting!
While steady-state cardio is certainly better than nothing it doesn’t deliver anywhere near the kind of fat-burning results that HIIT gives you.
2 – PROGRESSIVE OVERLOAD
Even if you are trying to cut down body fat you should still be trying to overload your muscles.
What does that mean exactly?
Well, over time the amount of weight you lift on any given exercise should be increasing. If, for example, you are benching 185 lbs for 3 sets of 8 reps on January 1st and you are still lifting the same on December 31st, your body will be acclimated to the workload.
As a result, it will have found ways to get through the workout while exerting as little effort as possible. That means fewer calories burned and less recovery work for your body.
Research shows that if you train in the 6-8 rep range with heavy weights you will burn far more calories over the next few days as your body recovers.
3 – ADD SOME VARIETY TO YOUR CARDIO
Remember how we mentioned you can use any kind of cardio equipment you want for performing HIIT training?
Well, that doesn’t mean you should use the same equipment every single time! Remember that your body is always finding ways to get through your workouts as easily as possible – so if you throw the same type of training at it every week it’s going to figure it out quickly.
However, if you keep switching the cardio equipment you use your body will always be off-guard and therefore burn more calories as it scrambles to keep up!
4 – ONLY REST 1 DAY AT A TIME
Resting is very important to allow your body to recover and perform optimally.
However, if you are taking several rest days in a row you are opening up the possibility of your metabolism dropping. Whether you train 4, 5 or 6 days a week is up to you and your individual body’s capabilities.
However, don’t let yourself go several days in a row without heading to the gym. Even a simple 30 minutes of steady state cardio is better than sitting at home and doign nothing. The exception of course is if you are feeling under the weather and need to rest.
Finally, you should also give yourself a full week off from the gym every couple months so that your body can catch up with all the training you’ve been throwing at it.
5 – AVOID MARATHON TRAINING SESSIONS
Don’t go to the gym for 90 minutes every morning. That type of training will actually boost your cortisol levels making it more difficult for you to burn calories effectively.
Instead, split your workout into two 45 minute sessions – one before work and one after. That way you can maintain more intensity throughout each workout and focus on a particularly goal – like bodybuilding or cardio.
As a result of bringing more intensity to two individual 45 minute workouts as opposed to a single long one you can expect to burn more calories both during and after your workout. Remember, less intensity means less calories burned.
They don’t call it high intensity interval training for nothing!
6 – EAT SPICY FOODS
It’s important to note you should be eating low-calorie spices like cayenne or red peppers. They crank up your body temperature and as a result they boost your metabolism – that means more calories burned with no additional training on your part.
They are also a great way to add some flavor to an otherwise dull, tasteless meal – we’re looking at you chicken breast!
Btw. all the best fat burners contain cayenne pepper. See what other ingredients to look for in our fat burners guide here.
7 – TRACK YOUR CALORIES
We’re shocked by the number of guys who complain about not being able to lose fat yet keep no record of what they are eating. How are you supposed to pinpoint the reason for your lack of progress if you have nothing to refer to?
It might seem like a huge pain in the ass but it’s actually pretty straight forward. A lot of recipes online and even some restaurants will post the calorie content of their food so you can figure out exactly how many grams of protein, carbs and fat you are consuming.
Another thing – if you are actually writing down all the calories you consume you will be less likely to overeat.
When you see just how many calories that cookie contains you’ll think twice about eating it!
8 – NO MORE SUGARY BEVERAGES
Sugary, liquid beverages are an absolute killer.
While homemade smoothies are a great way to get extra protein in, sugary fruit juices and soda have no place in the diet of a bodybuilder. They don’t fill you up and they contain tons of sugar which boosts your insulin levels – basically opening the floodgates for fat gain.
From now on the only liquids you are consuming are plain tea (no honey or sugar), black coffee and water. Just making this change will cause you to shed some fat.
9 – EAT LESS CARBS IN THE EVENING
Carbs are great because they provide us with energy to get through our gruelling workouts (or just to make it through the day without falling asleep!)
However, they aren’t as useful late in the day when we are winding down and getting ready to go to sleep. When you reduce your carb intake in the evening you also lower your insulin levels – that means your body is less likely to store fat.
That doesn’t mean you can’t eat any carbs for dinner just don’t be eating large servings within a few hours of going to sleep.
10 – DRINK NATURAL STIMULANTS
Green Tea and coffee are great natural stimulants. In addition to giving you energy they also boost your metabolism as your body works to keep up. Typically foods that boost metabolism contain calories so the fact that you can get the same effect calorie-free is pretty damn sweet.
They can also help limit your appetite so you don’t start binging on high-carb snacks.
11 – MAKE SURE YOUR FAT BURNER IS LEGIT
We should add the caveat here that they need to be high quality products. Don’t buy some random crap you find at your local pharmacy as they contain god knows what and are likely ineffective.
This is exactly why we spent over two months researching all these different fat burners and the ingredients found in them. What we found out might shock you and we’ve even been contacted by a couple of big companies who asked us to take our research report down because they think we’re exposing the industry.
We found out EXACTLY which ingredients ACTUALLY work, which don’t and which are downright dangerous.
Focus on looking for a high-quality product and we promise you will be satisfied with the results! You’ll burn more calories throughout the day without having to put in any more work at the gym or spend more time on your diet preparing foods.