Workout Tips

35 Ways to Blast Your Fat Away for Good

Losing your gut doesn’t happen overnight, but these tips can really speed things up.

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8) Fight stress

Your system responds to stress by producing the hormone cortisol, which decreases your metabolism and encourages your body to store fat in your abdominal area. A study at the University of California, San Francisco showed that when stressed women were left alone in a room with unlimited access to food, they ate 57% more than those women who were less stressed. The No. 1 way to drop your stress level is exercise. You may also be able to lower stress levels with supplements. Most experts recommend getting at least 500mg of omega-3s and about 900mg of vitamin C a day.

9) Shorten your rest periods

When training with weights, rest between sets for a minute or less instead of wandering around and socializing. Research shows that resting for only 30 seconds can increase the rate at which you burn calories by up to 50% compared with taking a full three-minute rest period.

10) Up your protein

Following a high-protein diet—40% of daily calories from protein—for eight weeks has been shown to lead to significant reductions in abdominal fat compared with a low-fat, high-carb diet. Shoot for at least one gram of protein per pound of body weight for maximum fat burning. 

11) Try intermittent fasting

It’s easy, it works, and it fits nicely into most busy lifestyles. The variations are endless: You can skip breakfast, dinner, or even an entire day, once per week or once per month. Check out the free e-book Experiments with Intermittent Fasting at precisionnutrition.com for even more strategies.

12) Up the intensity

When you lift, opt for rep ranges like six to 10 instead of heavy singles and triples—or superhigh-rep sets in excess of 20. One study of college football players showed that just one set of reps to failure, plus forced reps and static contractions for a few seconds, led to more fat loss than a lower-intensity workout.

13) Get more sleep

When your body’s exhausted, your metabolism slows and your fat-burning processes don’t have the energy they need to function optimally. A 2004 study from Stanford University School of Medicine showed that subjects who slept less than eight hours had a higher body mass index and more of the hormones that trigger appetite. Try to get eight to nine hours of sleep every night to get the most out of your body.

14) Add a bookend activity

If you lift weights in the morning before work, throw in some basketball or a brisk walk at the end of the day, and vice versa, to keep your metabolism running and to burn extra calories.

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