Since starting the company, we have received a lot of questions regarding ways to lean out (or the most common . . . “which supplement will help me lose the gut?”).
There is no miracle drug out there that is going to shed off the pounds and add lean muscle for abs. There are supplements that will assist the process, but majority of the work comes from the individual and your nutrition plan. (If you have questions about nutrition planning and diet, please refer to our guide to counting macros Macros, what are they and why should I count them). Forget about watching the infomercial telling you to buy their magic pill or a belt that will vibrate your stomach into shape. First set a goal and make a commitment to yourself.
So . . . How can I lose the weight?
There are several ways for you to see improvements and see the numbers drop on the scale. This article will cover 6 of the most important factors when looking to see some abs.
1. Intake Less Calories
Be aware of what you are eating and how many calories it contains. Do not make drastic cuts. Huge calorie cuts can trick the body into thinking it is starving. When this happens your body and mind will feel slower because your metabolism decreases making it more difficult to burn off fat. Your body can also start to feed on important nutrients and muscle tissue to create energy.
2. Less Food, More Meals
Think about how you felt after a hefty Thanksgiving dinner (lethargic and lazy). Eating smaller amounts spread out among a full day will increase your energy levels and keep the body going. Eat 6 smaller meals throughout the day to keep your metabolism going. This spreads out the nutrients to help you build muscle and burn fat.
3. Lower Carb Intake
Carbs, such as sugar and starches give the body quick access to energy, but die off quickly and add to the midsection. There are good carbs that come from veggies and oatmeal. These will give you access to additional energy. Your body burns Carbohydrates first, then moves onto fatty tissue. So it is important to intake Carbs early in the morning or right before a workout.
4. Increase Fat Intake
It sounds crazy, I know. There are bad fats and good fats. Good fats can be found in fish, nuts, egg yolk, and dairy products. Bad fats: chocolate, ice cream, French fries. Intake more good fats to lose unwanted fat. This also increases recovery time and improved heart health.
5. Increase Protein Intake
Protein increases your metabolism and assists with lean muscle growth. The more lean muscle you have, the faster you can burn fat. Your body also burns more calories when processing protein than it does when you process fats or carbs, yet again leading to a smaller midsection.
6. Cardio Burns Fat
The best way to cut the fat is to focus on cardio. But I can’t run!!Cardio is not just running. Any activity that brings your heart rate into the weight control zone (see chart below) for a minimum of 20 minutes will help you shed off the pounds. This includes: walking, jogging, swimming, aerobics, bicycling, weight training, etc. Should be conducted 5 times a week.
(How to use the chart. Find your age at the top. If you are 35 years old, your fat burning zone falls inbetween 111 and 130 BPM. This is the zone where you will begin to burn fat).
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