Are you beginning your journey and not know where to start? See 27 quick tips and practices to accelerate the burning of body fat, while preserving muscle mass.
1. Train using compound exercises such as the squat, deadlift, bench press, barbell-fixed-and the olympic lifts.
2. Avoid exercises isolators that use only one joint, such as screw-concentrated or spreader for the legs.
3. Use shorter periods of rest(10 to 60 seconds) to generate the largest possible response of growth hormone(GH).
4. Eliminate sugar from the diet. If you put it on the scales, even the moderate use of sugar causes more problems than it solves, when the subject is burning fat.
5. Use a training protocol that has the goal of hypertrophy, doing the exercises with 8 to 12 repetitions for 3 or more series.
6. Do the exercises in a way that the time over-voltage is higher(cadence greater), in order to burn more energy and increase oxygen consumption post-exercise.
7. Train heavy to the point of generating an anabolic response. Increase the hormone growth is a priority, since one of its effects is to fat burning.
8. Vary your workout using circuit training workout with little rest between sets, in this way stimulating greater production of GH.
9. To the gradual loss of fat over long periods of time, including cycles of strength training that favour the production of testosterone, ie, using heavy loads(using up to 95% of 1 repetition maximum), a period slightly larger between sets(2 to 3 minutes) and more series.
10. Train more intensely. You are not seeing results ? Probably missing intensity. Stay tuned mainly to the interval between the series.
11. Give more priority to training anaerobic than aerobic.
12. Be as active as possible in the day-to-day. Stir it up more. Park always away from your destination, always take the stairs and always try to do their own household chores(cut the grass, wash the sidewalk, etc...)
13. Eliminate all processed foods from your diet – simple as that.
14. Elimite all the fat it trans your diet such as found in margarine.
15. Do not avoid fats. Surveys show that people who consume good fats in their diets, have more androgenos and less body fat.
16. Use good fats, favoring mainly the consumption of omega-3 oils that possess properties that help in burning fat.
17. Use high quality proteins – like those found in red meat and chicken.
18. Eliminate carbohydrates with a high glycemic index diet such as soft drinks, cookies, sugary, etc...
19. Consume more antioxidants to prevent inflammation, which leads to increased body fat.
20. Drink plenty of water to stay hydrated and help the body to release toxic substances from the body.
21. Avoid totally the alcohol. If this is not possible, give preference to wines that are a choose the “least worst”.
22. Include foods that contains probiotics to maximize digestion and enhance absorption of nutrients.
23. Drink coffee before workouts to increase fat burning capacity and workout.
24. Drink green tea to maximize the burning of fat and increase the release of impurities from the body.
25. Limit the consumption of fructose because some fruits can cause spikes in unwanted insulin and hinder fat burning.
26. Avoid milk before workouts because this habit tends to generate peaks of persistent insulin that makes the body burn less energy in the workout.
27. Do not drink coffee after training, this habit can raise the cortisol unnecessarily to the point of hindering the fat burning and muscle recovery.
