Everybody wants to look great in a bathing suit, but not everybody has been preparing their body for the summer season. If you’re in the latter camp, that means you’re probably looking for ways to burn some body fat before pool parties and lakeside barbecues become weekly events. Well, you’re in luck!
Here are 11 ways you can fire up your fat burning before for the upcoming swimsuit season. Apply these tips and you’ll soon find yourself looking damn fine in your Daisy Dukes or board shorts.
Believe it or not, water is the best fat-burning agent on the market. Your liver, which processes fat, needs a lot of water to function well. Dehydration slows the fat-burning process down and has negative effects on your muscles and joints. If you want to beat dehydration, drink up!
2. DONT BE CRASH DIET DUMMY
Although fad crash diets like the grapefruit diet or the cabbage soup diet can help you slim down quickly, your leaner body won’t last long. As soon as you introduce regular food back into your diet, you’ll be worse off than you were before. Moreover, these crash diets are missing key nutrients that are essential for a healthy body.
Kaltwasser believes that using a diet you can maintain is the best way to lose fat. Sticking to a diet for longer than a week or two will help you burn fat faster and will allow you to maintain your lean physique for a long time
3. EAT FREQUENTLY
Although it might seem like crazy talk, increasing the frequency of your meals can help you lean down. Don’t get me wrong—eating frequently isn’t as important as the quality of your food. Find a way to manage your eating time and make a priority for you to sit down and lean your meals.
4. LIFTING HEAVIER
I hear a lot of people claim that if you want to lose fat, you have to do more reps with lighter weight. Wait, you’re telling me that you’ll get more benefits from doing 20 reps of biceps curls with 10-pound dumbbells than 10 reps with 20-pound dumbbells? It doesn’t make sense. The more muscle you have on your body, the more energy it takes your body to operate. Lily lifting is not the answer.
Your weight should always be challenging, but don’t sacrifice good form for heavier weight. My advice would be “If you aren’t using good form, you aren’t stressing the muscles as you need to in order to receive good benefit.” Without the mental connection to the muscle you’re working during the exercise, you’ll just be going through the movement pattern without stressing your muscles for growth.
5. DO COMPOUND LIFT
A great way to efficiently work more muscle fibers is to do compound lifts. Doing compound movements will allow you to lift more weight, creating a higher hormonal and metabolic response. That means more fat-burning for you!
Include lifts like the squat, deadlift, bench press, overhead press, and row in your program.
6. DO CARDIO
Wanting to lose some extra fat, cardio always does the trick but do be careful because you dont want to be spending hours a week doing cardio, just the casual 5-7 miles a week is enough for your body to burn 1000 calories which at the end of the week you can possibly be 1lb down of body fat.
7. SLEEP MORE
Getting enough sleep at night is paramount for optimal fat burning. People who sleep less at night suffer a slower metabolism, a lower testosterone release (which assists in fat burning for both men as well as women to a smaller degree), and a higher level of hunger throughout the day. All of these factors will work against you if you’re trying to lean down.
Prioritize sleep like you would your workouts. Yes, it’s that important.
8. STRESS LESS
Too much stress can cause you to binge eat, drink more alcohol, or make poor lifestyle choices. Stress also causes a surge in the fat-storing hormone cortisol. When you have a high amount of cortisol in your system, it can quickly translate into muscle breakdown and extra storage of that tough-to-beat belly fat.
To manage your stress, schedule some stress-beating activities into your schedule. Take a bath, read, chat on the phone with a friend, play outside, take a walk, exercise, or take a nap. The better you can control stress, the better you’ll feel and the faster you’ll see progress.
9. DITCH THE SCALES
lthough your goal for the summer is to look better in a tank top or bikini, the scale is not usually a great tool for measuring success. “For a lot of women, the number on the scale is just a mind game,” says Kaltwasser.
“Don’t let the number on the scale determine what kind of day you’ll have.” Remember: we’re trying to alleviate stress here, not make it worse.
Worrying about your weight and how it fluctuates can also make sticking to a nutrition and workout plan difficult.
If you’re not seeing changes on the scale, then it’s a lot easier to just give up on your fitness goals altogether.
Instead of focusing on the number on the scale, use the mirror, your clothes, and how you feel to measure your improvements.
If your summer shorts fit much better than they did two weeks ago, that’s progress—no matter what the scale says.
10. EAT MORE CARBS NOW AND THEN
A low-carb approach can be an effective fat-loss tool. However, using a very-low-carb diet for an extended period of time, without breaks, can slow your metabolism and reverse the coveted fat-burning effects.
If you’re going on a reduced-carb diet plan, schedule carbohydrate re-feeds into your nutrition plan once per week. Not only do these re-feeds help keep the fat burning hormone leptin in check, but they’ll help keep you mentally sane while you’re on a stringent diet plan.
11. STAY CONSISTENT
I know you’re looking for ways to make your lean-body goals come faster, but only consistency in your diet and training will make progress. Wasiak explains, “Maintaining proper nutrition and training programs that are catered to your body and your goals will consistently promote fat loss.” If you stick to your plan for at least a month, the quality of your results will surprise you.
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