16 ways to burn fat faster

Apply these tips and soon you will find that you are pretty damn attractive in shorts,ways to burn fat faster

1. Water

Believe it or not, water is the best fat burner on the market. Your liver, which processes fat, needs In a large amount of water for normal functioning. Dehydration reduces the rate of fat burning and Poorly affects muscles and joints. If you want to avoid dehydration, drink more.We are sure that you have heard the advice to drink 8 glasses of clean water a day. Although this is a good start, your weight, nutrition,

Level of activity, etc., affect your water needs. Judge how much you need to drink, by color Your urine. If it is pale yellow to clear, then enough water. If it is more yellow, you

Should drink more water. If you drink enough, you will not feel hungry. "Thirst is often confused with hunger," says the athlete Team Gaspari Ashley Caltweiser, participant IFBB Bikini Pro. If you feel hungry you can just be Are dehydrated. If you suspect that this is your case, just drink a few glasses of water before eating.

2. Do not sit on fancy diets

Although whimsical strict diets, such as: a grapefruit diet or a cabbage soup diet - can help Lose weight fast, but it will not last long. Once you return to the normal diet, you will look Worse than before the start of the diet. Moreover, these strict diets lack key macro-nutrients that are important for good health.

Caltweiser believes that the best way to burn fat is to use a diet that you can follow long. Adhering to a diet longer than a week or two will help you burn fat faster and allow you to keep the shape for a long time.

3. Eat Frequently

Maybe it sounds crazy, but increasing the frequency of meals helps to lose weight. But do not get us

Wrong: the frequency of meals is not as important as the quality of food. Another athlete Gaspari Colin Vasiak,

Pros IFBB: "The basis is quality. Complex carbohydrates, healthy fats and low-calorie proteins distributed

Correctly during the day, you are forced to accelerate your metabolism, which leads to fat burning. If you

Eat only 3 times a day, the time to review the routine. "

Legend of bodybuilding Rich Gaspari knows exactly how the frequency and quality of food lead to the transformation of the body.

"When my goal is to burn fat, I watch to eat 6-8 times a day and at the same time in small portions.

Increasing the number of meals speeds up the metabolism and in the end I do not eat so much food that something Was deposited in fat. "

4. Raise heavier weights

You probably heard that in order to lose weight, you need to do more repetitions with smaller scales.

Wait, do you think that 20 repetitions with a five-kilogram dumbbell is better than 10 repetitions with Ten-kilogram? This makes no sense. The more muscle mass you have, the more energy it has Requires. Light weights are not an option.

Weights should be every time a challenge for you, but do not sacrifice your form for the sake of heavier weights. If not To work out the muscle also mentally, then you will just perform the exercise, not at all forcing the muscles grow.

5. Eat after a workout

Post-training meals are critical for normal recovery, muscle building and energy recovery After a hard training session. However, you can not simply count on what the food itself will do for You are your goals.

What you eat before training and all day is an important factor in losing weight. In other words, if the food

Wrong, the protein-rich post-training food intake will not help

7. Do cardio

When Vasiak is going to accelerate the fat burning before the competition or photo shoot, he uses for this

cardio. "Do cardio after the power, and not before," he says. "Cardio after the forceful ones helped me to increase My fat burning potential, as glycogen storage facilities have already been devastated. "

Doing cardio after power is also useful because it helps to save energy for the moment when it The more you need - during heavy basic exercises.

Gaspari, on the other hand, acts differently. "I prefer to do cardio in the morning on an empty stomach. When I want to get dry, I do 20-30 minutes of cardio 5 times a week. If the fat burning slows down, I add

10 minutes for each session. " Everyone should have their own approach to cardio. Choose the method that best suits your Plans.

8. Shorten rest periods

When it comes to fat burning, the intensity is our everything. Gaspari just lives by this rule. "With free weights, I work this way - I reduce the periods of rest and I use complex exercises such as supersets and droplets to build muscle and burn fat. " "The important point here is that the exercises remain heavy and exhausting - do not think that you need

Do a multi-turn with light weights. If you try, you will be able to maintain the same weights as for large

Periods of rest. "

Vasiak also uses this technique to burn fat. "High intensity with short rest periods

Increases the effectiveness of your workouts, "he says."It worked very well for me when I was preparing for the show and could not say goodbye to the last, most Stubborn pounds of weight. "When it comes to fat burning, the intensity is our everything.

9. Sleep more

Enough sleep at night is the primary rule of fat burning. People who do not sleep enough suffer from

Slow metabolism, insufficient release of testosterone (which is important in fat burning and for Men, and to a lesser extent for women) and hunger during the day. All these factors will work against You, if you are trying to lose weight. Make sleep your priority. Yes, it is important.

10. Use BCAA

Amino acids of leucine, isoleucine and valine are super important for muscle building and recovery, since they

Are absorbed in the muscles, bypassing the liver. This means that they can be used as a source for building

Proteins for energy!

Vasiak recommends taking BCAA before and after training so that your body turns into a real

Anabolic station and better burned fat. BCAA also helps in recovery and indirect ways Help with dehydration.BCAA is the best choice for everyone who wants to be slim, as they are non-nutritive. So add the spoon to the Your shaker with water and enjoy!

11. Drink Green Tea

Choosing in the morning what to drink, replace the usual cup of coffee with green tea. Green tea is good because Accelerates your metabolism and thanks to its antioxidant composition helps to restore the body After intensive training. In addition, green tea copes better with dehydration than coffee!

12. Less stress

Too much stress leads to overeating, drinking and other unhealthy habits. Stress also

Releases the hormone cortisol, which promotes the accumulation of fat. If the body has a lot of cortisol, he

Causes fat to be deposited in problem areas.

To overcome stress, add to your daily schedule some relaxing activities. Take Bath, read, chat on the phone with a friend, play on the street, walk, train, sleep. The better you are You will control stress, the better you will feel and the faster the effect from Exercises.

13. Screw to the scales

Instead of focusing on the scales, look in the mirror, on your clothes and how you feel. Even if your goal is to look good this summer in top or bikini, scales are not the best tool for Measuring progress. "For most women, the mark on the scales is just a game," says Caltweiser.

"Do not let the figure on the scales determine what your day will be." Remember: we are here trying to reduce Stress, rather than increase it. Unrest about weight and its changes can badly affect the systematic implementation of the nutrition plan and Training.

14. More carbohydrates

A low-carb diet can be a useful tool for burning fat. On the other hand, adhere to Low-carb diet for a long time and without interruptions - is harmful, it slows down the metabolism and leads to other Negative consequences. If you stick to a low-carb diet, plan at least once a week to take carbohydrates. Is not Will only help the fat-burning hormone leptin, but also your mental health.

15. Be persistent

We know that you want to achieve your goals as quickly as possible, but only perseverance will help you

Adhere to proper nutrition and exercise. Vasiak explains: "To adhere to proper nutrition and Training - this leads to a permanent loss of fat. " If you stick to the plan for at least a month, The results will surprise you.

16. Set goals that you can achieve

"I really want to strive for the stars, but you must respect your own limitations," says Caltweiser. Your goals should be achievable. If you need to lose 25 kg, you will not do it in a month. If you need Collect 10 kg of muscle mass, this is a long process that will take at least a year. If you focus on Small steps, success will come and stay with you for a long time!

anwar

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