Fat Burning Tips Supported by Science

11 REAL fat burning tactics supported by science

1) Reduce the amount of sugar you consume

If you consume lots of sugars, they will be converted to fat and stored in fat region of your stomach. These stored fats will in turn upsurge the risk for cardiovascular disease. It is there essential that you limit the amount of sugar you consume if you wish to burn some fat.

2) Eat eggs instead of grains for breakfast

eggs iwontlose

Eggs are a better substitute for cereals and grains as they are high in protein, which is essential for building massive muscle mass. When your body has the right amount of protein, it tends to keep you energized throughout your workout period. Eggs also restrain the craving for more food up to 36 hours, thereby limiting the number of calories you consume.

3) Lower your carbs intake

pizza iwontlose

Carbs are processed foods. Grains such as pastries and white bread are processed food substances whose nutritional contents such as fiber, have been removed. Sugars are another example of simple carbs. Despite the fact that they provide you with energy, they are deficient in nutrients found in heterogeneous carbs. Simple crabs are easily processed, and only a few of its nutrients are absorbed with the rest being passed out as stools.  Simple carbs also influence eating behavior thereby resulting in higher chances of obesity and diabetes. It also affects insulin retardation thus encouraging blood sugar spikes.

4) Intensify your fiber intake

If you really wish to lose some weight, then you should consume more of Vegetables, legumes, fruits, and foods rich in fiber. This is because these food substances will give you that feeling of fullness, thereby making you eat less. Though the health benefits of fiber in the digestive system are yet to be known, its benefits of making you feel full have lots of long-term benefits in controlling weight.

5) Add whey protein to your diet

If you detest eggs, then you will certainly need to consider other sources of protein. Another great way of gaining protein is by consuming whey protein. You should add the whey supplement to your diet while trying to burn fat. This is owing to the fact that whey protein subsidizes weight loss of up to eight pounds. Whey protein also aids in improving your body’s overall composition when consumed before and after combative exercises.

6) Eat more spices

spice x iwontlose

Capsaicin is a compound which aids in promoting weight loss. This compound is found in peppers and other spicy foods. Capsaicin increases the body’s metabolism, promotes the rate at which the body burns fats and calories, and it aids in reducing appetite. Research carried out on it, proved that adding about ½ teaspoon of cayenne pepper in soup reduces calorie intake.

7) Drink lots of water

If you are among those who find it pretty difficult consuming lots of water, then you better cultivate the habit of doing so. While water aids in preventing dehydration, it will make you look healthier and fuller thereby eliminating the need for more food intake and lowering the number of calories your body consumes during a meal.

Asides these, if you drink water, your metabolism gets boosted by as much as 25-30 percent for an hour or more.

8) Shun fruit juices

juice iwontlose

Am pretty sure you must have heard people say fruit juices are perfect for your consumption. Well though this may be true, but similar to those sweet juices it needs to be moderately taken. Why’s that? Well, it might interest you to know that fruits refined into liquids are packed with a couple of more sugar. These sugar-concentrated drinks have been attributed to increased risk of childhood obesity. Hence in order to burn fat and lose some pounds, you need to shun those fruit juices.

9) Chew Your Food Well

You may have always been told to chew your food properly and eat slowly while growing up. Well most often as we grow older, we tend to lose this wonderful habit, many thanks to a busy lifestyle. When you properly chew your food, your body is at liberty of absorbing the various nutrients associated with these foods more efficiently. Research has it that when foods are properly chewed, the hormones that aid in weight loss are slowly released. 

10) Substitute Coffee for Green Tea

green tea x iwontlose

You may want to consider green tea over coffee! Well though the caffeine content of green tea is pretty less than that of coffee, it is a perfect drink owing to its antioxidants, known as catechins which works in a cyclic manner similar to coffee to ameliorate the rate at which calories are being burnt.

11) Chew Gum

gum x iwontlose

While a good number of people chew gums to freshen their breath, research has proven that chewing gum before a meal is of great benefit as it helps you in keeping your mind off hunger. When you chew gum, your mouth gets busy with something to do, and you are less likely to opt for snacks and any other type of unprocessed food.

If you find it pretty difficult in burning off fats, then you should try these listed fat burning tips proven and supported by science. Add these tips to your daily diet, and you will be glad you did.

4 STEPS THAT GUARANTEE ABS (+BONUS AB WORKOUT)

4 STEPS THAT GUARANTEE ABS (+BONUS AB WORKOUT)

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3 Ways to Boost Your results in the gym

3 Ways to Boost Your results in the gym

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Not satisfied with your current workout or wanting to burn off extra calories? Why don’t you try:

 

1. Jump Training: Also known as ‘plyometrics’ and favored by martial artists. Plyometrics are a series of jump-based, explosive exercises designed to get the heart rate up quickly, and fast heart equals more calories and fat burned away! As a bonus, jump training excels at targeting your agility and twitch muscles to give an exciting and challenging workout. Be sure to learn the ropes of these high-impact moves first, since proper form is essential!

 

2.  Use your body weight (use everything): It’s easy to focus on the lower body with cardio exercises like biking, elliptical, or stair climbing, but burning calories is easier if you get the upper body involved as well. Pump your arms when running or use elliptical with moving handles, for instance. You should also try adding upper-body exercises like T-bar rows, medicine ball thrusts, or bench presses to your routine. Mix and match what you like best until you find the full-body solution that you love! Just remember: more muscles moving means more calories burning.

 

3. Up the Intensity: Moving out of your comfort zone helps build cardio and burn calories. Kick the incline or resistance on your gym machine up a notch and try an uphill path on your jog. A high intensity workout can burn fat for up to 11 hours after you stop, according to the 2002 Journal of Medicine & Science in Sports Medicine. Don’t worry if you aren’t up for high-intensity workouts, though. Simply increasing your pace, even by a small margin, will still give improved returns. Also Mixing up your workout by shifting between high and low intensity exercises is actually better than going steady-state. Both your calories burned and overall fitness improve more when you pace yourself, not to mention it helps your endurance!

Did you find these tips helpful? if so please share the article.

Burn Fat with No Jitters

“5 Great Ways to Burn Fat with No Jitters!”

burnfat

Pyruvate

If you want to burn fat fast during your workout, Pyruvate can definitely help. When burning fat its important to keep a constant intensity in your workout session and when the intensity drops, that’s when you’re likely to see a decline in performance and results.

Since pyruvate is a limiting agent to ATP’s cellular process, using pyruvate can be very beneficial in keeping your body optimized for burning that stubborn fat when you’re in the gym. While using pyruvate, I make sure to drink lots of water or Sports Beverage.

Typically, taking 1 gram of pyruvate for every 10 pounds of bodyweight you currently have is normal. Never exceed 30 grams of pyruvate, and make sure to follow any pyruvate product’s package directions to make sure you are using it correctly and safely.

Green Tea

Because of the Anti-oxidant Protection and Natural Caffeine, Green tea is an excellent supplement to take when doing cardio or strenuous exercise routine. It will speed up your metabolism and help you concentrate mentally when you train. Green Tea is a complete supplement and can definitely be taken by itself in extract form, generally ranging from 250 to 500mg per day.

 L-Carntine

Are you trying to lose fat and transform your body, L-Carnitine would be a great addition to your weight loss stack. L-Carnitine encourages a healthy environment for lean muscle growth and development, which means you’ll be helping your body get lean, strong, and defined. L-Carnitine is a NON-stimulant fat burner with the many other general health benefits.

In order to get the most out of using L-Carnitine, you’ll want to be sure you’re taking the right dose. Read the package instructions on the particular brand you’re considering and take as directed. Most people will do best taking 2-4 grams of L-Carnitine per day spread out over 2-3 doses and placing one of those doses near your workout time.

Seasmin

A naturally occurring lignan found in sesame oil. Research suggests that Sesamin can help maximize fat loss, support liver and kidney health and maintain healthy lipid profiles. This Non-stimulant fat burner is a great addition to any current weight loss routine

CLA (Conjugated Linoleic Acid)

Looking for support to aid in lean muscle development? Then look no further. CLA uses stored body fat as fuel and promotes recovery from intense exercise. With added Immune system health, Anti-catabolic (anti-muscle-breakdown) and Anti-oxidant benefits, there really is no reason not to add a little CLA to you stack.

The actual serving sizes will vary for CLA depending on the product you purchase. But you’ll see the best-intended results by taking anywhere between 600 and 1000 mg per day. Be sure to read the package directions for the particular product you pick up and follow them accordingly.

Article written and submitted by:
Timothy B. Roberts
Pharmafreak Athlete
NASM CPT FNS
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