Fat can be your biggest opponent, but there are ways to overcome this problem that require more than just a quick solution. Fighting the excess of localized fat is something that takes its time; it requires not only persistence, but also a series of smart tactics and strategies. The Team Grenade has come up with the best tips to help you overcome this obstacle successfully.
1st Tip, by Melih Cologlu – Cardio is imperative.
If your goal is to burn fat, a cardio workout is definitely an ally, but you should do it efficiently, choosing a HIIT (High Intensity Interval Training). Shorter workouts with intensity variations work better. The stress peaks will speed up your metabolism and burn more calories than with a 60 minute run in the same rhythm, for example. The best time to do it? After a weight lifting workout.
Besides the HIIT, a low intensity run after dinner, for 10-12 minutes, may help stimulate your metabolism before going to sleep. This is a complementary tip to the weight lifting workout and to the cardio workout (HIIT), because the idea is not to replace any of them.
2nd Tip, by Melissa Haywood – To know exactly when and for how long you should rest.
When you’re working out, reduce the resting period. Shorter resting periods between sets ensure an accelerated heart rate, burning more calories in the short and long term.
Outside the gym, it is important to have a proper rest. It is essential to sleep the same number of hours every night (minimum 8h) because recovery and rest are essential when it comes to reaching a lean physique. The lack of rest increases the cortisol levels, an indicator than can be an obstacle for your weight loss program. Cortisol is a hormone segregated by the adrenal cortex as an answer to stress. It keeps your muscles from recovering, decreases the production of testosterone, inhibits protein synthesis, speeds up proteolysis (protein degradation) and inhibits muscle growth. Besides that, it reduces the body’s ability to use fat as an energy source and, therefore, increases the amount of fat stored by the body.
A study* conducted by the Louisiana State University found that a cortisol increase also increases ghrelin levels (a hormone that stimulates the appetite). This extra appetite will make you eat more than you should.
3rd Tip, by Jamie Alderton – Be patient.
Don’t expect immediate results if you’ve just started getting into the rhythm. Depending on the amount of fat you have to burn, it may take you a long time to reach your goal. The process can take a week, month, a year or more. You need to stick to the facts and don’t quit.
4th Tip, by Claire Harper – Eating often.
It is never too much to stress that it is really important to have several balanced meals during the day. It may look simple, but some people skip breakfast or lunch, and make a few mistakes with their snacks, choosing one that’s not nutritive and way too caloric. After that, they decide that maybe they want to eat a decent meal at night. You should remember that your body needs calories, nutrients, proteins, carbs, and healthy fats so that it can function properly. Plan your meals, choosing foods that will allow you to have balanced meals.
5th Tip, by Shane Raymond – Learn how to juggle with body temperature.
Increasing your body’s temperature can increase the amount of calories your body uses and help you burn fat. This happens because your body has to work extra hard to regulate your temperature. When you heat up from exercise or a thermogenic supplement, your body uses energy to bring down your core temperature.
You can flip this method upside down for similar results as well! By dropping your body temperature with a cold walk or ice pack, you can force your body to work even harder to raise its own temperature. This becomes easier the leaner you get because you have less fat for insulation.
Hot peppers and spices also have a role in any fat-loss quest! Hot peppers like jalapeños and habaneros contain high levels of capsaicin, which is a chemical that may boost your metabolism and help you manage hunger. It’s important to look for a fat burner that contains a spice extract like cayenne pepper.
This is the capsaicin supplement we recommend:
6th Tip, by Richard Elston – Increase protein consumption.
Protein is essential when it comes to losing body fat. It helps to maintain muscle mass during this stage and speeds up the metabolism while you burn fat. Due to the foods’ thermic effect, the body burns more calories when you’re digesting protein than when it has to digest fats and carbs. Protein consumption should be between 1 to 1,5g per kg of body weight.
7th Tip, by James St. Leger – Lift weights.
The more lean mass your body has, the more calories your body will burn each minute. Increasing your muscle mass leads to an increased fat loss. Working out with weights will also increase your metabolism, change your body weight, and make you healthier.
Note: Gaining 1,3kg of muscle mass increases the basal metabolic rate (BMR) in about 7%. When resting, 0.45% of muscle needs 35kcal a day for maintenance, a number that increases dramatically when you exercise. Therefore, an adult who increases his/her muscle mass, spends more calories during the day and reduces the chances for the accumulation of fat.
Complement your weight loss plan with one of the following supplements:
Dustin Lapray, Team Grenade’s Top 7 Fat-Burning Tips, November 2013, adaptation of the original version.
Michael Matthews, The Science of Stress, Cortisol and Weight Loss, n/d, adaptation of the original version.
Adams CE, Greenway FL, Brantley PJ, Lifestyle factors and ghrelin: critical review and implications for weight loss maintenance, May 2011, adaptation of the original version. [*]