Each of us has a friend who has been genetically blessed so that he can lose a lot of weight with very little effort. However, ordinary mortals need to adjust their diet and exercise to reduce fat.
Sometimes, however, in spite of great effort, the weight does not tumble as fast as we would like. The first impulse is usually to further reduce calorie intake, but in the long run this is not a sensible solution. Instead, you should use one or more of our listed techniques to boost your fat burning. Not all of them work for everyone, but everyone should find something here that helps them sustainably.
1. Make use of interval fasting
Men, in particular, have reported that interval fasting has given them great success. In this technique, phases of nutrition always follow phases of fasting. Usually you eat for 8 hours regular and then waived 8 hours on the food. The idea behind it is that during Lent, the body relies on the body’s fat stores and uses them for energy. Insulin sensitivity is also improved.
However, interval fasting should not be practiced over a long period of time as the effects on hormone balance have not been fully explored. A period of one to two weeks is recommended.
2. Run Dropsets
When training, it can quickly happen that routine is getting wider and you always do the same exercises with the same weight and the same number of repetitions. But if you want to burn more fat, you should do some drop sets every now and then. You do a heavy weight exercise until your muscle fails. Then you reduce the weight immediately and continue again until the muscle failure. This will continue until your muscle writhes in pain.
If the dropsets are done correctly, they will greatly increase the muscle’s energy expenditure after exercise.
3. Vegetarians and vegans take L-carnitine
L-carnitine plays an important role in energy metabolism and is mainly absorbed by the consumption of meat. So if you live vegetarian or vegan, you can easily take too little L-carnitine. Usually, however, 1.5 grams of L-carnitine are recommended as a dietary supplement . The University of Rostock has tested the effect on seniors .
4. Less carbohydrates on non-workout days
During training, we need a lot of energy, so that our body is able to master the requirements. A good training plan always includes days of rest and energy sales are significantly lower. For this reason, it is advisable to target only about 50% of the targeted carbohydrate intake. This is not the case if you are doing a low carb diet , which means that you will reduce the amount of carbohydrates anyway.
5. Prepare all meals
If you follow a detailed nutrition plan, you have to spend a lot of time in the kitchen and in the supermarket. Every meal is weighed and meticulously controlled. This is very effective, but can often cause you to lose your appetite. The time required is just too high. It has meanwhile become established among athletes that meals are prepared for the coming week on a single day of the week, usually on Sundays. So you do not have to constantly weigh and measure, but then just open the fridge and get started. On Sundays, for example, cut a chicken breast into the portions you want and place it in a tupper box.
6. Perform compound supersets
More and more people are realizing that compound exercises – those that involve multiple muscle groups and joints – are very effective. By combining two compound exercises, such as squats and pull-ups, significantly more muscle fibers are stressed and the energy requirement shoots up. This not only applies to the time in the gym, but also up to a few hours later.
7. Sufficient omega fatty acids
The fact that omega fatty acids are very healthy has already spread. On average, we eat far too little good omega-3 and omega-6 fatty acid sources, so we suffer from a sub-emergency. This has a lot of negative effects on our body. By taking fish oil capsules you can prevent this.
8. HIT cardio
In order for us to lose weight, our energy balance must be negative. No matter how you feed yourself: Whoever supplies the body with more energy than it consumes will increase. In order to burn energy quickly and effectively, a particularly intensive cardio workout is an advantage. It is important to develop routines here. This can be for example a 10-minute fast run before breakfast, or intensive Sielspringen between training sets. Looking for ways to sweat quickly on the forehead.
9. Always train properly
To be honest, not every movement in the gym is perfect. It happens every now and then that you let the weight fall in the downward movement and not controlled release. In addition, you do not always focus on each repetition of a maximum muscle traction. This leads, especially when losing weight, that one quickly loses training success.
10. Take a break
If you train hard every day and have a constant calorie deficit, you have a lot to do with your body. Listen to him. If you are in pain everywhere and feel powerless, it is time to relax a bit. This is especially important if you are no longer able to make the workouts productive and efficient.
Do you have more tips that helped you burn extra fat? Write me in the comments!