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Lose Weight and Burn Fat – Three and a Half Quickest Ways to Burn Fat
Losing weight. Who do you believe? If you search the internet, you will find piles and piles of misinformation. Raison? In 2008, Americans spent $40 billion on weight loss products. I feel like I’ve contributed a lot of that number over the past five years. I’ve bought EVERY abs machine imaginable, even the one that “shocked” your stomach. As for supplements, please don’t get me started. After five years, I managed to lose 55 pounds. Since then, I’ve managed to explode all that money, and take the longest route possible. I thought I should put research to good use and save someone like you from wasting money. I found the fastest way to lose weight through experience. I will also guide you to supplements that actually work.
Let me start by letting you know something you probably already know. Just because you sweat doesn’t mean you burn fat. I’m sorry I had to go, but I wanted to write this like I was talking to myself five years ago. The only way to burn fat is to have a rapid increase in your heart rate, and no amount of drink will do that. There are basically three and a half ways to burn fat quickly and effectively.
Here is the first way
Wake up earlier and do cardio before breakfast.
1. When you wake up in the morning after an 8-12 hour overnight fast, your body’s glycogen stores are almost completely depleted. When you do cardio like this, your body burns more fat.
2. When you eat, it causes a release of insulin. Insulin interferes with the burning of body fat. Insulin is decreased in the morning; therefore more body fat is burned when you do cardio before breakfast.
3. There are fewer carbohydrates (glucose) in the blood when you wake up after an overnight fast. With less glucose available, you will burn stored fat. Stored fat is in places where junk food sticks. (Everyone, depending on their background, has different places fat likes to stick to)
4. If you eat before you train, your body naturally burns what you just ate before stored body fat, and insulin increases after you eat.
5. When you do cardio in the morning, your metabolism stays high even after the workout is over, this is called after-burn. When you do cardio at night, you burn calories during the workout, but you don’t get the afterburn benefit because your metabolic rate drops dramatically as soon as you fall asleep.
The second way
High Intensity Interval Training (HIIT)
HIIT is done by alternating brief periods of high-intensity work (85% or more) with brief periods of low-intensity work.
As an example, I use the elliptical machine. It’s easy on my knees, there’s no need to stretch while being encouraged, and it works better than a treadmill. I do a daily HIIT workout routine for 20 minutes and it works wonders.
My routine is as follows:
I do 4 minutes at a comfortable pace where I feel like my heartbeat picks up slightly. At minute 5 is “start time”, you really want to push yourself to start a sprint. After 1 minute I slow down to get back to the normal pace I was at until minute 9 I sprint for another minute. I repeat the process at until the time is up.
Studies on HIIT have shown a MUCH higher EPOC (Excess Post-Exercise Oxygen Consumption) which can significantly increase daily calorie expenditure. Scientists compared the effects of two exercise protocols on 24-hour energy expenditure. Group 1 cycled for 60 minutes at a higher steady pace. Group two did HIIT, cycling for two minutes at high intensity followed by two minutes at low intensity. Group two burned 160 more calories in 24 hours than group one. That means group two would burn a jaw dropping 11.8 pounds of fat in a year if they did HIIT for just half the year!
The best way to explain myself was this:
Have you ever seen an overweight long distance runner?
Sure! Go to a marathon, they fill the streets and some run successfully.
On the other hand, have you ever seen an overweight sprinter?
No. In fact, you’d be hard pressed to find body fat on a sprinter.
The third way
I know, I know I heard it from my wife for many years. I don’t want to get bulky or muscular. I don’t want to look like a man, or my back is as wide as I want it to be. Trust me when I tell you that this is one of the ways, if not the most important.
Ironically, weight training has a much higher magnitude of excess post-exercise oxygen consumption or EPOC than cardio training. This means that weight training burns fat – indirectly. If you want to lose body fat and not lift weights, it will actually take you longer to reach your goal. This is the best part of bodybuilding; I found a secret… and it works! There is a new method called DOGGCRAPP. Ugly name and long subject in itself, but it works. Basically, it cuts your working time in half and is more efficient. Use a search engine to find it. I’ve been doing it for 2 years, and I’m not bulky in any way. Another problem people have when losing weight without weight training is significant muscle loss.
Here’s the best way to explain it.
I know you’ve seen the celebrity magazine covers that look like a National Geographic cover. You know the one where your favorite actor or musician doesn’t seem to eat? That’s what happens when the experienced coach doesn’t want to get fired. The celeb is freaking out because she hasn’t lost the desired weight the trainer ($5,000 a week) promised her. They shut down all bodybuilding regiments along with other factors. Simply because they are focused on weight! No body fat.
In fact, if we could take a moment to walk into your bathroom and throw that scale away! You’ll gain weight thinking it will happen, but the weight doesn’t matter. In fact, if you can get off the scale for a few weeks, you’ll see real results the next time you step on it.
The last half
Take the right supplements!
Before I show you the last half, let me clarify something, you need a mentor. If you haven’t figured it out yet, your body is the most sophisticated machine on the face of the earth.
Let me explain with an analogy:
I have never been attracted to mechanics. Much to my father’s dismay, I take my car to the service center for an oil change. I have never understood and will never understand how a car works. In my opinion, this is the second most sophisticated machine I work with on a daily basis.
The point I’m trying to make is simple; you need an expert. You need advice from someone who understands the most sophisticated machinery in the world. I would recommend hiring a personal trainer, at least for 1 month. If you don’t have the monthly resources for a personal trainer, (if you have the discipline), buy a good diet and workout plan online.
Supplements are essential for weight loss, but which ones are the real ones? The latter half can be found on my reviews website. In the meantime, take the information I gave you and run with it…literally.
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