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9 Tips to Help You Lose Fat Faster

  Jul 18th, 2013

Lose Fat Faster - Belly FatWant to lose fat faster? Of course you do. Who doesn’t?


Because I’ve been immersing myself in training and nutritional concepts for a number of years now, I am prone to making the mistake of thinking that much of the wisdom I’ve gained over the years is common knowledge.


In talking with others during the past several weeks I’ve been starkly reminded that this isn’t the case.


Truth be told, the average overweight and/or obese person has little clue of what they ought to be doing to take control of their situation beyond limiting calories and exercising.


Maintaining a caloric deficit is required to lose fat at an optimal pace, but there’s more to it than that, as there are a number of secondary principles that will help you lose your unwanted fat that much faster.


Many such tertiary fat loss strategies tend to fly under the radar, so I’d like to bring them to the forefront and provide you with 9 of my best tips to help you lose fat faster.


Depending on your experience and knowledge base, some of this may be review for you. Still, it never hurts to be reminded of what you need to do to improve your body as fast as possible and I’m confident there’s something in the list below that even you seasoned peeps can take away from it.


1. Eat More Protein to Lose Fat Faster

Protein is known as the muscle building nutrient, but it is also the most metabolically active nutrient. As I explained within my article where I exposed the lie that frequent eating enhances the metabolism, 30% of calories consumed from protein sources must be expended through digestion.


Contrast this with carbs requiring just 8% of their calories for digestion and fats at a measly 4% and you can see the metabolic difference between protein and its macronutrient counterparts is noteworthy.


So, simply replacing carb and/or fat calories with protein calories will produce a net caloric decrease, even if your daily intake of calories remains static.


2. Time Your Carbs to Lose Fat Faster

There are different strategies that can be used for timing the consumption of carbs, depending on the specific goal being pursued. When talking about fat loss specifically, mostly avoiding carbohydrates at times other than within 2-3 hours before or after your training session is a solid plan of attack.


Ideally, you’d want to only eat carbs during a 2-3 hour window after training, but it can take a considerable amount of discipline to follow such a plan. If this seems too restrictive for you, go ahead and enjoy a dose of carbs in the hours leading up to your training as well.


Doing so will reduce the fat burning effectiveness of your workout to a small degree, but don’t stress out about it. Avoiding carbs at times other than before and after you train will still provide excellent results, albeit slightly less excellent than if you only consumed carbs within 2-3 hours after training.


While timing your carbs in this manner is great for losing fat faster, if you have muscle building aspirations, other options for timing and portioning carbs should be considered.


3. Monitor Your Calories to Lose Fat Faster

Trust me. I get it. Counting calories absolutely sucks! The mere mention of having to track everything you put into your mouth is repulsive.


Unfortunately, it’s a necessary evil for most people, because the average person has little clue of the caloric values contained in the foods they’re eating.


If you aren’t monitoring your caloric intake, there will be no way for you to accurately determine how much to reduce your caloric allowance by when you hit a fat loss plateau, which will happen.


The reason fat loss plateaus lead to failure for so many is that they have zero clue how to overcome it. A plateau in fat loss is an indication that you need to eat less, exercise more, or both.


By knowing how much you’re eating each day, you will be able to simply reduce that by 300 calories or so to kick that plateau and keep progressing towards your goal.


Most people are already training as often as they can, so increasing calories burned through exercise by lengthening their cardio sessions is usually out of the question (it is for me). Since training durations generally have little wiggle room, I prefer to use nutrition as the control variable.


Experience tells me you will agree with me. Speaking of caloric needs…


4. Determine Your Caloric Allowance (and adjust as necessary)

Caloric allowances are a personal matter as there simply isn’t a one-size-fits-all calculation. Despite what some personal trainer might tell you, their ability to determine your exact number of calories to be at maintenance is nothing more than a crap shoot at worst, or educated guess at best.


But even a crap shoot is better than nothing as it at least gives you a specific, measurable starting point for you to use and then adjust as needed.


There are a number of formulas for calculating your caloric starting point for fat loss. Some are fairly complex, but I prefer to keep things simple whenever possible.


My preferred method of calculating a person’s starting caloric allowance is to simply take their goal body weight and multiply it by 14 (for men) or 12 (for women).


So, a man that desires to weigh 200lbs will determine his starting daily caloric allowance by multiplying 200 by 14, giving a daily caloric allowance of 2,800 calories. Again, this will just give you a jumping off point.


If, at any time, a full week goes by and you don’t lose any fat, you’ll need to reduce that number by 200-300 calories to get over the hump and continue progressing towards your goal.


Lose Fat Faster - Measure Fat Loss5. Measure Your Progress to Lose Fat Faster

If you’ll need to reduce your calories whenever your fat loss plateaus, you’re obviously going to need a reliable way of measuring your fat loss results on a week to week basis.


There are a number of acceptable methods of measuring fat loss; Some are obviously better than others. The most important thing, though, is that you’re consistent with the implement you’re using to measure fat loss.


Whether you go with a tape measure, calipers or the latest Intergalactic Fatulator 2000, you need to know that none of them are 100% accurate and should be used as nothing more than a means of providing a relative measurement week after week.


If you use calipers, don’t get bummed out if they tell you that you’re lugging around 20% body fat when you thought you were more like 15% fat. It doesn’t matter!


What matters is that you can measure a trend in the direction of lowering body fat. If your measurements decreased from those you took last week, you can rest assured that your level of nutrition is inducing the desired result and you needn’t get too caught up in your actual body fat %.


After all, what really matters to you? Being able to say you’re at 10% body fat or having a set of ripped six pack abs?


One last thing: You don’t only want to be consistent with your method of measuring your progress, but also with when you take your measurements, as you’ll want to eliminate any outside factors that could impact the relative accuracy of your measurements.


Hydration levels, food intake, water intake, etc. can all effect your body fat measurements, regardless of which method you’re using. For the most consistent results I recommend that you always measure your progress in the morning, before eating or drinking anything and after emptying your bladder.


This will eliminate outside factors that could affect your measurements – more than any other method I’m aware of, anyway.


6. Do cardio to Lose Fat Faster (Duh!)

This should be self-explanatory, but there are a number of sources that prefer to tell people what their itching ears want to hear, rather than what they need to hear. So they mislead them into thinking cardio is an utter waste of time.


Because a caloric deficit is all that is required to lose fat, reducing body fat without the use of cardio is certainly possible. Staying true to the theme of this article, though, most of us who want to lose fat don’t just want to lose it.


We want to lose it as fast as possible – without resorting to unhealthy or dangerous measures to do so, of course.


Make no mistake. Adding cardio to your training regimen is a requirement for losing fat as fast as possible. This doesn’t have to be a long, monotonous, hour-long bout on a treadmill. 15-20 minutes of cardio per day will do the trick.


This can be at a steady pace using a moderate level of intensity or of the HIIT variety. I also recommend having a good set of workout finishers on hand to keep things from getting stale and to provide a quick cardio option on days when you don’t have a full 15-20 minutes to devote to cardio.


As far as the timing of your cardio, first thing in the morning (before ingesting any calories) or immediately following a weight training session will work best. Nevertheless, don’t stress out too much if neither of these times will work for you on a given day.


Cardio at a less than ideal time is still infinitely better than no cardio at all.


7. Lift weights…No, lift heavy weights

Nothing will give you a long-lasting metabolic boost like lifting heavy weights. Far too often those whose primary goal is shedding fat ignore weight training, and they do so to their own fat-shedding detriment.


And don’t fall for the lie that the way you lift should be altered when losing fat is the goal. Using lighter weights and performing 15-20 reps will not only NOT help you burn fat faster, it is also mentally draining and a just plain boring way to lift.


So do yourself a favor and keep your weights challenging (sets consisting of 5-10 reps).


I realize there are different schools of thought on this, but my philosophy has always been that weight training is for building and developing the muscles, while nutrition and cardio are the primary fat loss elements.


Please don’t confuse what I’m saying here. Weight training does serve a fat burning purpose and should never be ignored. I’m simply saying that your weight training should ALWAYS be structured with the purpose of overloading your muscles.


Do that and the fat loss benefit of weight training will take care of itself.


8. Be Consistent to Lose Fat Faster

You’ve heard it before, I’m sure, but consistency is key. Maintaining a 500 calorie deficit for 3 days and then splurging with a 2,000 calorie surplus on the 4th day is not a plan for success. Do the math…That actually leaves you with a net caloric excess of 500 calories.


In case it isn’t obvious, this isn’t going to work.


Cheat days certainly have their place, but they need to be limited to one day per week and also conducted intelligently.


What I mean by cheating intelligently is that you should enjoy some of your favorite foods that would normally be off limits, but don’t do it in a reckless manner where you end up eating two or three thousand calories more than normal.


A good rule of thumb for a cheat day is to eat around 1,000 calories more than your normal allowance, once per week.


It’s tough to be consistent, but you have to remember that significant fat loss takes time to achieve. And too often people fail to reach their goals simply because they are too inconsistent in their approach, negating their ability to induce a net caloric deficit on a weekly basis and cheating themselves out of the results they desire.


9. Have a Strategic Coffee to Lose Fat Faster

Lose Fat Faster - Drink CoffeeI say “strategic” because coffee has a number of benefits that can be used to enhance fat loss and these benefits can be magnified when used properly.


I want to focus on two specific beneficial properties, in particular: hunger suppression and the easing of fat loss through the escalation of free-flow of fatty acids.


As it relates to hunger suppression, this strategy is about as straightforward as it gets. When maintaining a caloric deficit a certain amount of hunger response is to be expected from your body.


And as you go about following your diet you’re going to notice certain times throughout the day when your hunger tends to be particularly intense. When this happens, have yourself a cup of black coffee and you’ll see those hunger pains swiftly dissipate.


Coffee has also been shown to promote the free flow of fatty acids, leading to an increased fat-shedding response to exercise.


Having a cup of coffee 30 minutes before your workout will not only give you quick pick-me-up and get you jacked with energy and focus before you train…


It will also pay dividends in terms of your ability to rid yourself of the fat that’s plaguing your body and hiding the definition of your muscles.


That’ll do it for my tips on how to lose fat faster for today.

After all, I’m sure that’s enough for you to digest for now.


Every single person that’s ever set out to lose any amount of fat has wished they could do it faster.


Some of the tips I’ve provided are those you may have heard before. Whether a certain number of these tips were review or not for you, all of them are absolutely necessary in your quest to go from flab-tastic to dawning a body of pure, lean awesomeness.


I am acutely aware that there are other preferential modalities that may benefit you by helping you to lose fat faster (like intermittent fasting). So please don’t blast me with comments about how stupid I must be for overlooking them.


My goal with this article is to provide you with a solid base that encompasses all the elementary fundamentals you’ll need in place to make sure you’re not just losing fat faster, but losing it as fast as possible.



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