14 Ways to Burn Fat at Home
Table of Content
Think of heavy lifting 80% of your muscle gains and the other percentage from adding in some extra volume to fill out the muscles. And since you are hitting the first set fresh and energized, you will hit new PR’s a lot more often! If you want to build bigger muscles, you must get stronger and lift heavier weights over time.
Drink green tea for a great source of antioxidants and negligible calories. Alternatively, you can mix 1 teaspoon of lemon juice with a cup of warm water and drink it every morning. However, keep in mind that taking lemon juice on a frequent basis is not encouraged if you have gastric issues. Mix 3 teaspoons of fresh lemon juice, ½ teaspoon of black pepper powder and 1 teaspoon of honey in a glass of water.
Stop Adding Sweeteners to Your Food and Drinks
The power of a great workout partner can make all the difference. Aiming for 8k to 10k steps per day is the sweet spot. That will also greatly improve the quality of your sleep as well. But again, we can do too much and run the risk of over training. Exercise rotation becomes VERY useful when you hit intermediate to advanced strength levels.
Think of this nutrition guide as a non-restrictive diet. You can eat whatever you’d like as long as you hit your macros for the day. First, not to mention that fats are more calorie-dense. So this will make it easy for us to hit our surplus with more fat in our diets. On top of that, they are doing way too much in the gym and focus on the wrong exercises. OR they are living a very sedentary lifestyle on top of poor food choices.
Keep Whole Grains in Your Diet
Many people don’t even know that there are exercises you can do to help get rid of chin fat. Generally speaking, eating more often and eating smaller portions is a great first step. This makes it a lot easier for your body to process the nutrients in your food. You may also lose weight just by cutting out artificial sugars and junk food. If you eat too much protein, your body turns the excess protein into glucose, which is what you were trying to avoid in carbs in the first place. On the other hand, fats have no effect on blood sugar and insulin levels.
So if you try to bulk up, it’s much easier to gain fat instead of muscle. And you’re doing things that will turn you into a skinny fat guy, like being sedentary and not hitting the weights for example. And that’s from following poor weight loss advice from the mainstream media. A caloric deficit doesn’t have to be dramatic to have an effect on your weight. If you reduce your caloric intake by 300 to 500 calories per day, you’ll start to lose a pound or 2 every week. There are many ways to make sure you are doing the exercises correctly to get rid of chin fat.
HIIT – High Intensity Interval Training
Most lifters make the mistake of lifting with SPT on their core lifts, like incline bench for example. As you can see, the weight decreases by about 10% each set. With these progression models, you can easily add 60lbs to your main lifts in a matter of your first 4 months. Again, in the training section, I will be clear on what progression models to follow.
But in reality, adding another rep or 5 pounds is a HUGE strength increase. Something along those lines, see how each workout builds upon the last? And those little improvements add up over time, trust me. You can then start to make improvements with your protein, carbs, and fats. I don’t fast much anymore unless it’s a 24hr fast or sometimes even a 72 hour fast once or twice a year . Nothing is worse than having your bedtime quickly approaching, you feel stuffed, but still have 1100 calories to eat.
Get Serious About Sleep
And this is good too but you’re not really going to be moving the needle when it comes to improving your body composition. Your body composition is your ratio of muscle to fat. Subcutaneous fat is the fat that is right underneath your skin that you can pinch with your fingers. Visceral belly fat is the kind that builds up around your stomach and your organs.
A Penn State revealed that a compound that green tea contains called epigallocatechin-3-gallate that slows down weight gain and increases the ability of the body to use fat. Furthermore, green tea is rich in nutrients like Vitamin C, selenium, zinc, chromium, carotenoids, and other trace mineral. Did you know that cayenne pepper is great for controlling obesity and boosting weight loss?
The results of a Korean study found that mice given a high-fat diet supplemented with garlic lost significantly more weight and abdominal fat than those who just ate fatty foods. Even better, they also improved their liver health, making it easier to stay healthy and burn off that excess fat in the long term. For more flavorful ways to make your food more enjoyable, turn to the metabolism-boosting spicy recipes and watch those pounds melt away. Spot reduction exercises aren’t very effective for burning your belly fat.
You can also try swapping out carb sources such as rice and pasta with low-carb alternatives like cauliflower rice and zucchini noodles. As you reduce your carb intake, your body will burn stored fat as energy. Use muscle-building exercises to help boost lipolysis. Lipolysis is the process of burning fat for energy and cardio alone won’t help you get rid of more stored body fat. Lifting weights builds muscle which means your body will burn more fat to fuel your muscles. Get yourself some free weights and mix in 2-3 muscle-building workouts a week.
Do not add coconut oil to the oils that you already use. You should replace your cooking oils with coconut oil. One group of women were given 2 tablespoons of coconut oil a day, and the other group of women were given 2 tablespoons of soybean oil a day. Studies have been done comparing different types of oil such as coconut oil compared to soybean oil. Mix 1/2 cup of 100% pure cranberry juice with 2 cups of water.
This will give your body a nice break from the heavy weights. When you switch back to the normal rep range, you should feel fresh and recharged again. Rep range rotation is simply a matter of dropping your work set weights by 10 to 15 pounds and working in the higher rep range.
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