We've put together 3 easy ways to help you burn fat quickly!
TIP #1 Carbs are not the enemy!
When you eat carbohydrates your body releases insulin which is an anabolic muscle building hormone but also a fat storing hormone so it comes with a double edged sword. I personally think the best time to eat carbs would be around your workouts. Utilize them as much as you can for fuel/endurance and then for post-workout recovery.
TIP #2 Focus on HIIT Cardio vs Steady State
Cardio for extended periods of time can actually be detrimental to your fat-loss goals. While you are burning calories, you aren't necessarily building muscle during steady state. Lean muscle tissue is technically the goal when losing fat.
Steady-state cardio can also lower your testosterone and human growth hormone levels.. which is essential when burning fat or building muscle. Lastly, long periods of cardio while in a calorie deficit can trigger the increase in your hormones that cause you to feel hungry...Can you say binge eating? We definitely want to avoid that!
Next time, try sprints, or any sort of cardio that is high intensity for durations of 15-30 seconds.
TIP #3 Increase Daily Protein Intake!
Easily the most over-looked aspect when it comes to losing fat.
To gain muscle while losing fat, a review published in Sports Medicine recommends consuming between 2.3 to 3.1 grams of protein per kilogram of your bodyweight (1.09 to 1.41 grams of protein per pound of your bodyweight). "In addition, this protein intake should be spaced out evenly throughout the day," Spano says. As a general rule, aim to include at least 25 to 30 grams of protein in every meal – and even slightly more if you are vegetarian or vegan.
Consuming more protein not only helps you build lean muscle tissue (essentially the goal), but it will also help curb appetite. This will help you stay in a calorie deficit through-out your day.
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