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6Ways to Burn Fat Faster

You can lose fat fast and forever without waking up at 5am to run on an empty stomach, without exercising 6x/week, without feeling hungry all the time or cutting your favorite foods forever and without expensive supplements.

You only need 3 things to lose fat: strength training, healthy nutrition & cardio. This post will give you a simple, efficient fat loss plan so you can get your body fat to dream numbers while still have a life & eat normally.

1)Stay off the scale

That you can gain muscle and lose fat is one of the reasons I stress to people not to follow the scale. Body composition and how you look in the mirror matters more than what the scale says.

You could train hard and eat right and build five pounds of muscle and lose five pounds of fat, and what will the scale say? That you still weigh the same.

Frustrating, right, even though you\'ve made good progress. Use the scale as a guide, but how you look in the mirror, how you feel, and how your clothes fit are much better indicators of your progress.

2)Consume fewer calories than you burn.

To figure out how many calories you burn a day, calculate your Resting Metabolic Rate (RMR)—the number of calories you burn daily doing routine activities, not including formal exercise—using this formula: RMR = bodyweight (in pounds) x Next, determine how many calories you burn through exercise—a half-hour of moderate-intensity aerobic exercise burns around 350 calories in the average man, and a half-hour of lifting burns around 200. Add your RMR to the calories you burn in the gym, and keep your daily calorie consumption below that total.

3)Hit the metal before the pedal.

Instead of going from zero to 60 to sweat off the calories, consider this: Doing a quick sculpting routine pre-cardio could increase the amount of fat you melt. Exercisers in a study at the University of Tokyo who biked within 20 minutes of lifting weights tapped more of their fat stores than those who rested longer or didn\'t tone at all.
The firm-then-burn order is also good for your heart: Arteries stiffen during resistance training, increasing blood pressure, but a cardio chaser such as a 20-minute run counteracts these effects and expedites your arteries\' return to normal, explains Rohit Arora, MD, chairman of cardiology at the Chicago Medical School. Plus, strength training \"takes coordination and good technique, so you get more out of it if you come to it fresh,\" says Kent Adams, PhD, director of the Exercise Physiology Lab at California State University, Monterey Bay. \"Meanwhile, cardio is a rhythmic, low-skill activity that\'s the easier of the two to do in a fatigued state,\" Adams says.

4)Eat 5-6 small meals per day

Eat 5-6 small meals per day. I know, we have all been taught to eat three meals a day. However, this is not cohesive to wanting to loose body fat. This is because when you eat your metabolism is kicked started, and immediately begins to burn what you\'ve eaten. When you eat three meals a day, your metabolism has a lot of time between meals to slow down. This does not help you in loosing body fat. What you will want to do is eat ever 2.5 - 3 hours, thus keeping your metabolism in high gear all throughout the day. This will give you energy as well as help you burn TONS of body fat.

5)Slowing down your breath

This is a very simple method that you can use even when you’re in the midst of doing something else. Whenever you notice you’re feeling tense and uptight check and see how you’re breathing. Most people under stress either alternate holding their breath with short breaths, or take rapid shallow breaths. After you become aware of your own breathing, consciously relax your belly and slow down the breathing. This works best if you focus on slowing down the exhalation rather than your inhalation. With each exhalation you can say to yourself “slow down”. That is all there is to it- Simple but surprisingly effective!!!

6)Build muscle to burn fat.

The more muscle we have, the higher our metabolisms are going to be. That’s why you see these massive strong men eating crappy foods, yet still remaining relatively lean. This doesn’t mean that you have to get huge. But even if your focus is to get lean, your workouts should still focus on muscle-building. Your diet should focus on losing fat while building and maintaining muscle.


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