If you’re finally ready to reduce your body fat, you can’t go about it haphazardly. You’ll have to drop the anything-goes attitude and adhere to seven rules that will make your fat-burning attempts a wild success.
What are those rules? Check them out.
Rule #1: Water Rules
Ready to melt away the fat that’s been clinging to your front, back, and sides since you can remember? Then you’ll need to drink water. A lot of it; a minimum of 1/2 your body weight in ounces of water every day. Add 20 ounces for every hour you work out.
Every time you feel the urge to drink something, make sure its water. Not juice. Not milk. And definitely not beer. They add sugars and calories to your daily intake, which will do nothing but make it harder to get rid of your fat stores. Drinking water will give you more energy, help with your digestion, keep your skin healthy and also helps you avoid over-eating, or eating when you’re not hungry.
Rule #2: Protein, Please
Burning fat requires you to eat differently. That means no more eating whatever you want whenever you want. One of the best things you can eat to get rid of fat is protein. Whether chicken, turkey, eggs, low-fat cottage cheese, beef, or whey protein powder, protein is a necessity at every meal and snack, and should provide about 1/3 of the calories for your meal.
Protein is essential for repairing tissue you have damaged during your training program (because you obviously have to be working out to lose fat.) It also helps you feel full longer than eating carbs alone.
Rule #3: Vary Your Variety
There are lots of exercises that help you burn fat. Actually, just about any routine you do will help. And that’s why you should do them all. Prefer high-intensity interval training (HIIT)? Fantastic! Just be sure to switch is up with resistance training, longer circuit workouts, and stretching here and there. This will help your muscles and energy systems work differently and therefore find new ways to get rid of unwanted fat.
Rule #4: Go Big
One of the most successful long-term plans to get rid of fat is to add muscle to your body. No Ladies...I didn't say you have to get bulky. But you do need to do resistance training and add muscle mass, because we know more muscles burn more fat!
The best way to do this is by utilizing big muscle groups and compound movements with free weights. That means plenty of rows, bench press, squat/press, deadlifts. Of course, you may not be a weight-lifting aficionado. No problem. The workout library is growing every week if you need ideas of workouts. Or you call or email me to get started on an exercise program that’s just right for you.
Rule #5: Eat Less
On the path to less fat, one rule you can’t ignore is to simply eat less food. That’s right—calories matter, both in how many you consume, and what kind you are consuming. Think you can get away with eating all the healthy food you can find and still burn fat? Think again. Your body only needs a certain amount of calories to function. The rest sit around and have the potential to stick around for the long haul—even if they come from fresh fruits and vegetables.
Rule #6: Go to Bed
It seems no matter how many studies come out showing the direct connection between sleep and fat loss, people still ignore their body’s signals to get more sleep. DON'T BE ONE OF THEM. Get to sleep at a decent hour that allows you to get about seven-eight hours every night. You’ll feel better in the morning, avoid midnight snack temptations, and burn more fat during your waking hours.
Rule #7: Relax Once
This is less a rule than a suggestion, but it’s a good idea to give yourself a break now and then. Otherwise, you may find yourself unable to maintain your fat-burning ways for the long-term. Once a week, for exactly one meal, allow yourself to enjoy whatever food you’ve been craving. It could be a greasy hamburger with all the fixings, a piece of chocolate caramel banana-crème cake, or just a salad with your favorite fattening dressing. Just remember to keep it to a normal portion size, only do it for one meal each week, and return back to your healthy eating immediately.
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