You've put in the brutal, twice-a-day workout sessions, eaten enough chicken breast and steak to support a small farm, and lined up the correct supplements like a chemical engineer. Now you're left with mounds of protein-infused muscle covering your body, a true physical fitness achievement. Yet like a supermodel draped in a heavy trench coat, the goods are hidden from sight by a layer of fat. How do you shed the blanket and allow onlookers to gaze in awe at your accomplishments? Here are six steps to take for your big reveal.
1. Start Your Engine
The best way to win a race is to start you motor early. People have told you since you were a kid that breakfast is the most important meal of the day. What they probably didn't tell you was that people eat about the same amount of food each day. By starting that process earlier, you'll find that you're not playing catch up later in the day or eating unhealthy foods in emergency hunger mode. Having breakfast will jump start your metabolism, allowing the muscles you've built to be nourished while initiating the fat burning process. Remember: the early bird gets the fat-busting worm.
2. Graze Phase
Besides enjoying an early, substantial breakfast, the best way to burn fat is to set up an eating schedule of 5-8 small meals spread out a few hours apart throughout the day. This style of consumption, also referred to as "grazing," provides a constant flow of nourishment to the muscles, keeping your metabolism surging throughout the day. Having "three squares a day," such is the custom in most places, means more total calories at each sitting, making it tougher for your body to digest food for fuel and harder for your metabolism to catch up. Smaller meals, more often is definitely the way to go. Eating this way also decreases the risk of overeating.
3. Mix it Up
To bridge the fat burning process from the kitchen to the gym, structure a workout that keeps the fire stoked. The best way to transform a normal, muscle-building routine into a super charged fat-burning workout is to mix typical resistance exercises with bodyweight movements. This added challenge brings out an increased cardiovascular experience, leading directly to fat loss and heightened endurance. After massive bench press reps throw in a set of push ups. Following a set of cable rows, add some pull-ups. Dips will follow triceps extensions, and walking lunges will insure the leg press did its duty.