Lose fat fast by increasing your body’s use of fat for energy during workouts. One of the biggest mistakes you can make when trying to lose fat is to not take advantage of simple strategies that shift the body into fat burning mode.
#1: Do Sprints or High-Intensity Strength Training With Short Rest Periods A recent study showed that by doing sprint intervals, college-age men who did four 30-second all-out sprints on a cycle ergometer increased the rate of fat burning by 75 percent, while boosting metabolic rate by 42 percent after the workout. If you prefer to burn your fat by moving heavy loads, do sled training or moderate load strength training with short rest to achieve the similar fat burning payoff seen with sprints.
#2: Eat a Low-Glycemic Meal Before Your Workout Eating slow-digesting carbs and protein to produce a moderate increase in blood sugar will increase rate of fat burning by as much as 10 percent compared to a high-glycemic meal. The payoff of eating smart so that the body uses fat for energy is fat loss over time. A 3-month study of overweight individuals found that by eating low-glycemic meals pre-workout allowed them to favorably lose fat and preserve lean mass, while losing 8 percent of body weight.
#3: Avoid Fructose Prior To Exercise Studies show that eating or drinking fructose before intense workouts will “tell” the body to burn carbohydrates rather than fat. Fructose also makes the cells more resistant to insulin, which is the opposite of what you want to happen for muscle development. Read ingredient labels for protein shakes to make sure they don’t have fructose and avoid sports and energy drinks.
#4: Take Carnitine & Fish Oil Pre-Workout Take fish oil with carnitine to increase fat burning, while sparing glycogen for greater work capacity. Fish oil increases flood flow and insulin sensitivity. By combining fish oil with carnitine, you increase the transport of fat into the cells to be used for energy. The effect is a significant increase in fat burning and time to exhaustion when training hard.
#5: Use Caffeine To Enhance Fat Burning Caffeine, either from green tea, yerba mate, coffee, or straight caffeine capsules, is the most well-known and safe fat burner available. Caffeine encourages the fat in your cells to leave so that it can be burned for fuel, and all the mentioned beverages provide a superior dose of naturally occurring antioxidants that can improve recovery after a hard workout as well. Research shows that a dose between 3 and 8 mg/kg of body weight of caffeine will enhance performance and boost fat burning. The wide range in optimal dosing is due to the fact that people respond differently to caffeine based on genotype.
#1: Do Sprints or High-Intensity Strength Training With Short Rest Periods A recent study showed that by doing sprint intervals, college-age men who did four 30-second all-out sprints on a cycle ergometer increased the rate of fat burning by 75 percent, while boosting metabolic rate by 42 percent after the workout. If you prefer to burn your fat by moving heavy loads, do sled training or moderate load strength training with short rest to achieve the similar fat burning payoff seen with sprints.
#2: Eat a Low-Glycemic Meal Before Your Workout Eating slow-digesting carbs and protein to produce a moderate increase in blood sugar will increase rate of fat burning by as much as 10 percent compared to a high-glycemic meal. The payoff of eating smart so that the body uses fat for energy is fat loss over time. A 3-month study of overweight individuals found that by eating low-glycemic meals pre-workout allowed them to favorably lose fat and preserve lean mass, while losing 8 percent of body weight.
#3: Avoid Fructose Prior To Exercise Studies show that eating or drinking fructose before intense workouts will “tell” the body to burn carbohydrates rather than fat. Fructose also makes the cells more resistant to insulin, which is the opposite of what you want to happen for muscle development. Read ingredient labels for protein shakes to make sure they don’t have fructose and avoid sports and energy drinks.
#4: Take Carnitine & Fish Oil Pre-Workout Take fish oil with carnitine to increase fat burning, while sparing glycogen for greater work capacity. Fish oil increases flood flow and insulin sensitivity. By combining fish oil with carnitine, you increase the transport of fat into the cells to be used for energy. The effect is a significant increase in fat burning and time to exhaustion when training hard.
#5: Use Caffeine To Enhance Fat Burning Caffeine, either from green tea, yerba mate, coffee, or straight caffeine capsules, is the most well-known and safe fat burner available. Caffeine encourages the fat in your cells to leave so that it can be burned for fuel, and all the mentioned beverages provide a superior dose of naturally occurring antioxidants that can improve recovery after a hard workout as well. Research shows that a dose between 3 and 8 mg/kg of body weight of caffeine will enhance performance and boost fat burning. The wide range in optimal dosing is due to the fact that people respond differently to caffeine based on genotype.
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