1. Eat In A Calorie Deficit
When your body is in a state of energy depravity, it has no choice but to turn to stored energy for fuel.
What I mean by depravity is your body burns a certain amount of calories per day. This is your Total Daily Energy Expenditure.
Hence, your body has no choice but to dip into stored sources of energy to fuel the difference. This comes largely from stored fat your body will dip into and start burning for this energy.
If you want to be burning fat 24/7, then you need to always be eating in a calorie deficit.
2. Use A Fat Burner
Using a fat burner will help speed up your metabolic rate, subsequently burning more energy per day than you normally would.
By using a fat burner, you can cut even deeper into a calorie deficit, without having to reduce your food intake by as much.
While it isn’t 100% necessary, there is no denying that it is an extremely helpful tool in making your body be burning an even greater amount of fat around the clock.
3. Sleep better
I know getting sleep vs. not getting sleep seems contrary to the whole calories in vs. calories out principle, but when you don’t get enough sleep, this is what happens…
You testosterone levels start to decline, your GH levels plummet (they pulse very intensely while you sleep), and fat storing muscle destroying catabolic hormones are released into the body.
I actually have noticed this myself whenever I pull an all-nighter to get lots of work done, I will not only be dragging ass the next day and feel like crap.
Whenever I’m trying to cut down and get leaner, the ONLY day my body seems to completely halt in progress are the days when I get inadequate sleep or none at all even if my diet and training are still on point.
4. Drink Black Coffee For Appetite Suppression
The number one area of failure for most people while dieting is sticking to their calorie allotment for the day.
You should have a set number of calories that you are supposed to hit each day in order to lose fat on a daily basis, but obviously the leaner you get and the less you eat, the more intense and brutal the hunger cravings can be.
I highly recommend black coffee with stevia (zero calorie) to be drank while dieting when necessary, as it is a very potent appetite suppressant.
You can literally stave off the thought of food for hours just by having a cup of black coffee, and it is definitely a tool you will want to include in your arsenal once it starts getting difficult for you to not succumb to your cravings.
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5. Eat A High Protein Diet
The easiest way to burn fat is by sitting on your ass and doing nothing….
But how can you get shredded doing nothing you ask?
Well, in general you can’t, but you definitely can make your body burn a hell of a lot more calories on it’s own with no effort on your end if you have more muscle mass.
The more muscle you have on your body, the higher your metabolism will be. Muscle requires tons of calories to function, and the result of having more muscle, is having a physique that will burn fat much easier than a guy with no muscle.
Once you start getting to the intermediate and advanced levels of bodybuilding or building your physique or whatever you want to call your journey to a better body.
It will become blatantly obvious that each time you cut down it will become easier and easier to get shredded if you have more muscle on your frame than the last time you cut down.
Taking me as an example, I would always alternate between bulking and cutting phases (as I’m sure many of you do).
Each time I’d bulk up I’d gain a bit more muscle, then when I cut down I always noticed it was a bit easier to get very lean than it was the previous cut phase I did with less muscle on my frame.
Some examples of great sources of protein include chicken, extra lean ground beef, extra lean ground turkey, fish, fat-free Greek yogurt, eggs and egg whites and Whey protein.
One of the easiest ways to ensure you are getting an adequate amount of protein each day is by having a post-workout Whey shake, or bringing a shake with you when you’re on the go and don’t have time to pack up a whole-food meal with a giant hunk of meat.
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6. Do Fasted Cardio When You Wake Up
The best time bar-none to complete cardio is right when you wake up as your glycogen stores will be in a depleted state.
When you perform physical activity in this state, your body will look for energy but once it realizes you haven’t ate anything recently it can use as fuel, it will quickly turn to stored energy, aka stored fat which we want to get rid of.
Start doing low intensity cardio on an elliptical or treadmill (or whatever piece of cardio equipment you prefer) upon waking on a totally empty stomach keeping your heart rate around 140-150 beats per minute.
(Fat-burning zone is dependent on age so this may differ for you)
Do cardio for 45 minutes each day while following a strict high protein diet in a calorie deficit and watch how quickly fat starts melting off of you!
7. Don’t Overeat Carbohydrates
Although the success of your fat loss regimen is almost entirely dependent on your calorie intake, there is no denying that insulin and blood sugar play an integral role in determining whether your body will be in a fat-burning mode, or fat-storing mode.
When you ingest carbohydrates, your body’s blood sugar levels increase, and when this happens your insulin levels will spike.
Be mindful of this when dieting and use carbs only when they are a necessity (if you must use them) like post-workout.
Other than that, keep your blood sugar stable, keep insulin levels low with a low/no carb diet, and you will remain in a constant state of fat-burning all day long.
– Derek @ RED