1. Lift heavy
Lifting heavy requires increase energy expenditure. It is also a surefire way to increase muscle mass. More muscle = Increased metabolism = More fat loss. Try the 30-day monster plan.
2. Try high-intensity interval training
High intensity interval training is another method many athletes use to peak growth hormone levels and to burn large amounts of energy in short to medium lengths of time. This is a good option for people who don’t have time for those long treadmill cardio sessions or prefer a more intense session. Check out the high-intensity Hurricane workouts for fat loss.
3. Progressively work harder
Increase your workload with each set keeping the rep range the same every time. Progressive overloading will get you stronger and leaner. Heavier sets burn more energy. Apply this to the 6-week Redemption plan or the 4-week Reconstruction plan.
4. Change up your reps
Our bodies are amazing and can rapidly adapt to the stresses of our environment. If you have been using one rep range for a long time and you have hit a weight loss plateau consider mixing it up and try a different rep range or routine. Don’t allow your body to get comfortable. For examples of how to do this, plus other unique ideas, check out the 7 euphoric pump-producing training techniques.
5. Try morning workouts
At the end of a long day at work you are less likely to want to train than you are in the morning. Getting it done at the start of the day ensures that each weeks worth of exercise is getting done and not being skipped.
6. Eat less than you need
This one is just math. If energy in is less than energy out you’re going to lose weight. Simple. For a more in-depth understanding and analysis on how to eat what’s right for you, check out this massive informative piece on intuitive eating for lean muscle.
7. Stop eating processed junk
Processed foods have far less nutritional value than their wholefood counterparts and are often high in fat, salt and sugar. None of which are overly conducive for weight loss. Cut the crap. Check out these dietician-approved for lean body gains.
8. Eat more protein
Protein due to its slower absorption rates (in comparison to carbohydrates and fats) keeps you fuller for longer which can help reduce the likelihood of cravings and over consuming. Eat more protein to reduce cravings and to stay fuller for longer.
9. Fill up on fiber
Fiber is a contributing factor for healthy digestion and bowel movements. The more fiber you have, the less waste material ends up trapped in your digestive tract and the less you will weigh.
10. Try to reduce your fat intake
Fat contains approximately 2.25x more calories than carbohydrates or protein. By reducing your fat intake or replacing them with carbs and protein you are essentially cutting your calories from fat in half.
11. Eat up those dark leafy greens
Dark leafy greens supply us with excellent range of vitamins and minerals that the body needs in order to sustain optimal metabolic function and enzyme production aiding with fat loss processes.
12. Learn how to control portions
This one is pretty simple; if there is less food on your plate there are less calories in your stomach. This one is good for those who want to lose weight without changing their diets. Depending on your diet and how often you exercise, it still might not be enough.
13. Prep, and don’t skip meals
The 5p’s: Prior Preparation Prevents Poor Performance. It’s a lot easier to stick to a diet and keep the weight off when all your meals are healthy and are ready to go. No more buying junk food simply because you don’t have time.
Although it may seem wise to skip breakfast due to decreased calorie intake, often later in the day it will leave you craving fats, sugars and other salty foods that you would not otherwise be craving if you had a high protein meal for breakfast. Also your body is more likely to hold on to body fat after eating your next meal as it doesn’t know when the next meal will be.
14. Don’t grocery shop when hungry
If your craving food when you head to the grocery store you more likely to buy those little treats and unhealthy snacks than if you were feeling full. Always eat before you go food shopping.
15. Work out on an empty stomach
First thing in the morning your body is still mobilizing fat as fuel from the night before. By doing fasted cardio we are taking advantage our natural fasting period and increasing its effects, burning up to 20% more fat than a normal cardio session. There’s some conflicting data on this, but it’s worth a try.
16. Save the carbs for post-workout
If you time your carbohydrates around training your body will utilise the energy from carbohydrates for training and muscle glycogen replenishment. This reduces the chance that the carbohydrates will be converted and stored as fat.
17. Drink more water
Drinking water before a meal and throughout your day can help suppress appetite. Also the more hydrated your cells are the better they function and the more effectively your body can remove waste product from your system. Fewer waste products, less weight.
18. Actually sit down and set a goal
Set a target and break it down into small steps. If you have a plan, you know where you are going and you are less likely to stray from the path, skip a workout or have a cheat meal. Have your goal in mind. Check out the blog, how to always have your best possible workout.
19. Set a deadline
Research suggest that you are more likely to achieve your weight loss goals by setting a reasonable time frame and making each day as important as the next. If you never set a time frame, your goals are always set in the future and you can easily put them off and not feel bad about it. That old saying “ I’ll do it later” but it never gets done. Don’t be one of those people.
20. Hold yourself accountable
Whether it’s putting money on the line, joining a 12-week challenge or telling your friends your going to drop the weight. Get accountable and be responsible for your own success.