10 Tips To Burn Fat, Get Lean And Feel More Confident
Getting lean and staying lean doesn't have to be a difficult process.
Yes it will take time so you'll need to be prepared to be patient, committed and consistent.
Staying healthy and in good shape is a lifelong process not just a quick fling.
So if you're ready to commit to getting in shape and staying this way for life follow these 10 simple points.
1) Reduce sugar
Different foods affect the body in different ways and sugar is uniquely fattening. In fact, it converts to fat quicker than fat itself. Evidence continues to mount against sugar as the primary factor causing not just obesity, but also chronic and lethal disease.
There's really no doubt anymore that excess sugar can be toxic to your body, and it's only a matter of time before it will be commonly accepted as a causative factor of most cancers, in the same way as we accept that smoking and alcohol abuse are direct causes of lung cancer and cirrhosis of the liver.
Sugar has also been labeled by some experts to be as addictive and destructive as heroin…….. (This shit just got real!!!!)
Yet we consume stacks of the stuff it's hidden in tons of our food which is why it's so important to check ingredients or better still buy as fresh as you can.
Within the body, sugar creates drastic spikes in the hormone insulin. High levels of insulin promote fat storage, especially in the abdominal area.
High insulin levels also prevent fat being burned as fuel.
The best way to reduce insulin release is to limit the exposure of the pancreas to the chief that drives insulin up, which is glucose.
This means cutting back on refined carbohydrates. To reduce insulin sensitivity you must start reducing sugar consumption such as sweets, sugary drinks, processed junk food and cakes/pastries for example.
Another way to lower insulin is to eat more fibre, which reduces flux to the liver and the insulin response by eating more whole foods such as fresh fruit and vegetables as opposed their processed and often concentrated counterparts.
2) Consume Healthy Fats
The “war” on saturated fat is the biggest mistake in the history of nutrition. As people have reduced their intake of animal fat and cholesterol, many serious diseases have gone up. We are now in the midst of worldwide pandemics of obesity, metabolic syndrome and type II diabetes.
If you are one of these people who are still under the impression that saturated fat and cholesterol is a dietary villain and a primary cause of heart disease, don’t worry if you are because I was one of those people as well along with millions of others who are attached to the same notion.
I bet you also avoid eating healthy animal foods like eggs, butter and grass-fed beef because of high cholesterol fears?
Good forms of saturated fat include coconut oil (94% saturated), Butter, Lard, Goose Fat, Bacon Fat, Beef Dripping.
All of these are very heat stable unlike many heavily processed vegetable oils which will literally go rancid and cause free radicals (horrible scavengers) in the body.
Olive oil is a good fat to have but only cook with on low-medium heat or ultimately drizzle it over salads and veggies once prepared or cooked.
Saturated fat and cholesterol are essential for good health, let me break it down for you and point out as to why they are vital nutrients:
• More than half the brain is fat and cholesterol and over half that fat is saturated
• Saturated fats and Cholesterol are the preferred fuel of the heart
• Saturated fats are a rich source of vitamins A, D and K2
• Saturated fat and Cholesterol are critical for healthy bones
• They both help to create a strong immune system
• Cholesterol acts as an antioxidant
• They can both reverse liver damage
3) Reduce the bad carbs and time the good ones
In general carbohydrate intake depends on numerous things such as:
- Goals ie: fat loss or muscle gain - Activity level ie: sedentary or strength train - Carb source ie: processed or starch - genetics ie: body types
Carbohydrates can make or break your success.
Carbs have come under attack over the last few years, I suppose a bit like fat’s they have been demonised.
In my opinion it’s completely wrong to categorise an entire macro – nutrient group as bad.
There are loads of crap quality carbs out there that I would recommend you try and avoid or drastically reduce at the very least.
Things such as:
- Waffles
- Donuts
- Chips
- Crisps
- Sausage rolls
- Chocolate
- Pastries
- White pasta
- Pizza
- Garlic Bread
- Normal bread
- Breakfast cereals
When you eat any of the above they are broken down by your body into glucose REALLY QUICKLY – not good (See point one about insulin).
They are processed (hardly any natural good quality ingredients) and so some of the energy is broken down and stored as fat – rather than just converted into a steady source of energy for your body.
Have you ever had a spike of energy after eating chocolate that is soon followed by a mega crash in energy about 45 minutes later – that is why.
Then we have the good group of carbohydrates known as complex carbs that are actually OK for us. They are much more nutritious and are broken down much slower by the body. So are a great source of energy.
- Sweet potato
- Wholegrain rice
- Porridge
- Lentils
- Beans (I don’t mean heinz)
- Quinoa
- White potato
So where do carbs fit into your daily diet?
You need to EARN them first.
Post workout is the ABSOLUTE best time, because your body will be craving it after a hard workout.
Example: Steak, Veggies and Sweet potato jacket or small portion of rice
Super simple food – Porridge, with milled chia and ground flax seeds with a sprinkle of cinnamon.
4) Drink at least 2 litres of water a day, more if you're training hard
Water is the key to life, and one of the most important substances needed to maintain a healthy life.
Without enough water the body will not be able to carry out all its daily functions.
For example your muscles are around 76% water and your brain is 74.5% water.
So if you want to achieve the highest level you can, be it in fat loss or sports performance, you cannot do so if you are dehydrated.
Dehydration can show up in the form of dry skin, constipation and headaches.
An important factor to consider about water is that the kidneys cannot function properly without adequate water.
When they don’t work to capacity, some of the work is off loaded onto the liver. One of the livers primary roles is to metabolize stored fat into usable energy for the body. If the liver has do some of the work of the kidney then the fat remains stored in the body and for many people fat loss comes to an immediate halt.
The best way to gage if you are hydrated or dehydrated is by keeping an eye on the colour of your pee, the lighter the better, if its dark then you need to rehydrate.
5) Manage stress levels
Many of us are CHRONICALLY STRESSED OUT. CHRONIC STRESS = FAT STORING MODE
You could be doing EVERYTHING right with your diet and exercise, but if you are still holding on to a few extra pounds (especially in your belly), then there’s a very good chance it could be because of your stress levels.
We all have a hormone in our body called Cortisol. Cortisol is our body’s natural “fight-or-flight” hormone and is dubbed our “stress hormone.”
When we’re being attacked by a bear in the woods, Cortisol and Adrenaline (Epinephrine) in our bodies shoot up, allowing us to be able to have clear focus on the situation and giving us the energy to sprint as fast as we can away from the bear.
The main problem is, we are NOT sprinting away from a bear. We are stressed out at work, sitting in traffic, or dealing with personal situations that are causing us CHRONIC levels of increased cortisol.
Now…..all of that sugar has been released into our bloodstream for sprinting in the woods, except we’re not sprinting anywhere…..so it’s all getting STORED AS BELLY FAT.
Cortisol also reduces your immune system.
So when you’re chronically exposed to stress, your immune system is chronically compromised.
Chronic Stress is one of the main contributors to weight gain and obesity, getting sick, having less energy, and depression.
The GOOD NEWS is that stress levels CAN BE MANAGED with a little persistence and dedication to the process.
Here are a few ways to decrease your stress:
Exercise (this will DEFINITELY HELP)
Reduce your Sugar Intake (in fact, try to eliminate all processed sugars)
Try Meditation or Yoga
Start taking Omega 3′s (fish oil)
Disconnect: Turn OFF your Computer & phone for at least an hour...
Try to find at LEAST 10-15 min a day of peace and quiet, you time only!!!
Find 10-15 minutes to be outside in the sunshine or just to get outside for a walk
Get a Massage!
6) Increase Veggies
Eat veggies with as many meals as possible, they are fully loaded with essential vitamins and minerals and not only that will fill you up, help with cravings and hunger.
Such as GREEN LEAFY VEGETABLES - Absolutely vital to ensure this group of foods is on your plate as they are a rich source of minerals, especially iron, calcium, potassium and magnesium, vitamin K,C,E and many of the B vitamins. They also provide much needed fibre in the diet to maintain good gut health.
7) Eat protein
Foods that contain protein are your friend. You’re going to be working out hard, breaking down muscle fibres which in turn are going to need repairing quickly before your next workout.
So what does the best muscle repair food look like?
- Eggs
- Fish
- Pork
- Chicken
- Beef
- Lamb
- Turkey
- Tofu
- Quorn
- Lentils
- Quinoa
…are all good protein sources
Eat a portion of protein with every meal.
Here's a bonus protein fact....
As a food Protein has a thermogenic effect on the body, thermogenic means that it takes the body longer to digest the protein source therefore metabolism is ramped up to deal with this, in fact Protein has the largest thermogenic effect (30%) meaning for every 100 calories of protein you eat, 30 will be burned just by eating, leaving your body with a net 70 calories.
8) Move your body more
On non-training days, still try and be active. Go for a long walk, swim, get the bike out and cycle, run around after the kids, do some kitchen dancing (works for me), take the dog out for a massive walk, potter about in the garden, go on a hike.
Whatever it is, DO SOMETHING and use it as an active recovery.
9) Fresh lemon in water
Enhance your waters benefits by adding slices of lemon and lime, which will:
1. Improves your digestion:
Lemon juice helps your body improve digestion and stimulates bile production. Lemon juice can even be an aid for heartburn and indigestion.
2. Boosts your energy for the day:
Even just the scent of lemon juice has been shown to improve your mood and energy levels, and reduce anxiety. Plus the detoxifying effect and alkalizing effect of fresh organic lemon juice can improve your energy through the removal of toxins from your body.
3. Helps you to lose fat:
Since lemon juice helps to improve your digestive system, aids in removal of toxins, and increases your energy levels, this all combines together to help you to lose body fat as well through improving your hormonal balance...
10) Do High Intensity Resistance Training 2 - 3 times per week
We have known for a long time that cardio alone doesn’t really cut it – we need to be strong too! Lean muscle = Burn fat and create shape.
But if you combine the two – interval training techniques of short burst of high intensity exercise – with resistance training (such as body weight and kettlebell training) and you’ve got a workout that will offer you superior cardiovascular, respiratory and muscular improvements as well as overall improved fitness, performance, fat loss and a dramatic change in body shape.
What makes all this possible?
When it comes to efficiency in burning calories, high-intensity training is leaps and bounds ahead of cardio.
The reason behind this? Something know as EPOC, also known as the 'afterburn'
[EPOC explained: Excess post-exercise oxygen consumption (Otherwise known as the after burn) is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body's "oxygen deficit."]
The long and short of it is that when you do high-intensity interval training (HIIT), your body and metabolism functions at a higher rate, so your body continually burns calories for hours and hours afterwards.
What does that mean for you? It means you’re burning calories while sitting on your bum watching your favorite soap on TV.
If you were to put these 10 into action, you'll be surprised at the results that you can achieve.
Jason
Coach @ KEBOfit
Not ready to commit? No problem, you can still get my FREE 4 Week Body Tranformation Programme and join thousands of busy men and women around the globe who are getting back into amazing shape, improving they're health and feeling more confident about themselves without having to turn they're lives upside down to do it.
