Want to drop body fat? In this short article i am going to give you 5 very helpful and very simple rules/tips to get you going with your fat loss programme, tips that so many people over look yet are so very simple to implement. No fluff here! just 100% hard facts that are proven to work.
Right lets cut straight to the meat and keep this simple!
First things first go and empty your fridge off all that rubbish! The stuff that you know you shouldn't be eating and I mean everything, anything that might tempt you to fall back into your old ways, get rid of it!
Chocolate, crisps, sweets, biscuits, simple carbs such as white rice and potatoes, chips, bread etc... the list goes on, just get rid of it and don't touch it again. Trust me, after avoiding these foods for only a month, you will no longer desire them.
Congratulations! Removing all of those sugary foods is the first step to success.
RULE 1 - HYDRATION IS KEY!
Drink at least 2 to 3 litres a day, get into the habit of carrying water around with you every where you go, get a bottle and refill it every time its empty.
Being hydrated sets your body up for success, it ramps up your body's ability to burn fat. Drinking 2 to 3 litres of water a day will not only increase your body's ability to burn fat but will also make you feel generally healthier, you will feel more alert, have more energy and will no longer crave sugar!
RULE 2 - EAT SMALL AND OFTEN!
This is one of the hardest things people find to do simply because they are used to their old routine, which is usually 3 square meals with intervals of high sugary treats. FAIL TO PREPARE - PREPARE TO FAIL! It may seem tedious however planning your meals is the next key to success, get a notebook and write down what you are going to eat that day and do your damn well best to stick to it! This list should contain around 5 - 6 small meals, spaced 2 - 3 hours apart throughout the day and when I say small meal I mean like this:
MEAL 1 Small bowl of porridge topped with blueberries.
MEAL 2 Hand full of mixed nuts such as almonds.
MEAL 3 Mackerel on Whole grain toast topped with black pepper.
MEAL 4 Small portion of fruit such as an apple or banana.
MEAL 5 Steamed broccoli and chicken.
MEAL 6 Cottage cheese on a Ryvita.
This is just a basic sample list of potential meals, I could go on for ever on the best foods to eat to burn fat but ill leave that for another article.
RULE 3 - LATE NIGHT SNACKING
This can destroy your progress! You've done great all day but it's getting late and your hungry, so what can you eat? Firstly I would suggest not eating anything past 7pm, reason being is that any later than this and all your likely to be doing is loafing on the sofa, so anything that you eat after 7pm is just going to store as body fat and we don't want that.
If you absolutely must eat then stick to protein and keep it small! Alternatively drink water, you will be amazed at how much more full you will feel from downing a cup of water.
RULE 4 - STRENGTH TRAINING
Don't worry, I know what your thinking - ' I don't want to be too big or bulky ' and I get that, however to get big and bulky requires a high input of calories and years of hard work. What I mean by strength training is just 2 to 4 sessions a week short and intense, ideally you want to be training for no longer than 30 mins, 6 to 8 reps max, using heavy weights. If your just starting out in the gym make sure your form is right before you start upping the weight.
Training like this ramps up your body's metabolism and keeps it burning fat all day!
RULE 5 - CARDIO
If your anything like me you probably hate cardio, but its free and is an excellent way to drop fat. You want to do two types of cardio -
Type 1 - Speed play / Fartlek
This involves going outside and running at varied paces for approx 10 to 20 mins, that's it! I like to use the lamppost method - pick a lamppost in the distance and sprint as fast as you can until you reach it, then slow down to a steady jog until you reach the next one and repeat.
Type 2 - Steady state
This involves going outside and jogging at a very slow pace, literally just faster than walking pace and sticking to it for 45 - 60 mins. This is boring as hell however it works, boxers do this all the time to drop that last bit of BF before a fight. Sticking at this slow pace is hard to maintain, you will be tempted to speed up, DONT! You want to keep your body in that optimal fat burning zone, speeding up will just encourage your body to switch energy sources and start burning stored glycogen rather than fat. I could go on for ages about the energy systems but we want to keep this simple so just stick to the above.
Right lets cut straight to the meat and keep this simple!
First things first go and empty your fridge off all that rubbish! The stuff that you know you shouldn't be eating and I mean everything, anything that might tempt you to fall back into your old ways, get rid of it!
Chocolate, crisps, sweets, biscuits, simple carbs such as white rice and potatoes, chips, bread etc... the list goes on, just get rid of it and don't touch it again. Trust me, after avoiding these foods for only a month, you will no longer desire them.
Congratulations! Removing all of those sugary foods is the first step to success.
RULE 1 - HYDRATION IS KEY!
Drink at least 2 to 3 litres a day, get into the habit of carrying water around with you every where you go, get a bottle and refill it every time its empty.
Being hydrated sets your body up for success, it ramps up your body's ability to burn fat. Drinking 2 to 3 litres of water a day will not only increase your body's ability to burn fat but will also make you feel generally healthier, you will feel more alert, have more energy and will no longer crave sugar!
RULE 2 - EAT SMALL AND OFTEN!
This is one of the hardest things people find to do simply because they are used to their old routine, which is usually 3 square meals with intervals of high sugary treats. FAIL TO PREPARE - PREPARE TO FAIL! It may seem tedious however planning your meals is the next key to success, get a notebook and write down what you are going to eat that day and do your damn well best to stick to it! This list should contain around 5 - 6 small meals, spaced 2 - 3 hours apart throughout the day and when I say small meal I mean like this:
MEAL 1 Small bowl of porridge topped with blueberries.
MEAL 2 Hand full of mixed nuts such as almonds.
MEAL 3 Mackerel on Whole grain toast topped with black pepper.
MEAL 4 Small portion of fruit such as an apple or banana.
MEAL 5 Steamed broccoli and chicken.
MEAL 6 Cottage cheese on a Ryvita.
This is just a basic sample list of potential meals, I could go on for ever on the best foods to eat to burn fat but ill leave that for another article.
RULE 3 - LATE NIGHT SNACKING
This can destroy your progress! You've done great all day but it's getting late and your hungry, so what can you eat? Firstly I would suggest not eating anything past 7pm, reason being is that any later than this and all your likely to be doing is loafing on the sofa, so anything that you eat after 7pm is just going to store as body fat and we don't want that.
If you absolutely must eat then stick to protein and keep it small! Alternatively drink water, you will be amazed at how much more full you will feel from downing a cup of water.
RULE 4 - STRENGTH TRAINING
Don't worry, I know what your thinking - ' I don't want to be too big or bulky ' and I get that, however to get big and bulky requires a high input of calories and years of hard work. What I mean by strength training is just 2 to 4 sessions a week short and intense, ideally you want to be training for no longer than 30 mins, 6 to 8 reps max, using heavy weights. If your just starting out in the gym make sure your form is right before you start upping the weight.
Training like this ramps up your body's metabolism and keeps it burning fat all day!
RULE 5 - CARDIO
If your anything like me you probably hate cardio, but its free and is an excellent way to drop fat. You want to do two types of cardio -
Type 1 - Speed play / Fartlek
This involves going outside and running at varied paces for approx 10 to 20 mins, that's it! I like to use the lamppost method - pick a lamppost in the distance and sprint as fast as you can until you reach it, then slow down to a steady jog until you reach the next one and repeat.
Type 2 - Steady state
This involves going outside and jogging at a very slow pace, literally just faster than walking pace and sticking to it for 45 - 60 mins. This is boring as hell however it works, boxers do this all the time to drop that last bit of BF before a fight. Sticking at this slow pace is hard to maintain, you will be tempted to speed up, DONT! You want to keep your body in that optimal fat burning zone, speeding up will just encourage your body to switch energy sources and start burning stored glycogen rather than fat. I could go on for ages about the energy systems but we want to keep this simple so just stick to the above.
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