16 ways to burn fat faster



1. Water

Believe it or not, water is the best fat burner on the market. Your liver, which processes fat, needs plenty of water to function properly. Dehydration reduces your fat-burning rate and is bad for your muscles and joints. If you want to avoid dehydration, drink more.

We're sure you've heard the advice to drink eight glasses of pure water a day. While this is a good start, your weight, diet, activity level, etc. will affect your water needs. Judge how much you need to drink by the color of your urine. If it is pale yellow to clear, you have enough water. If it is more deep yellow, you need to drink more water.


If you drink enough, you will not feel hungry. "Thirst is often confused with hunger," says Team Gaspari athlete Ashley Kaltweiser, an IFBB Bikini Pro participant. If you feel hungry you might just be dehydrated. If you suspect this is your case, just drink a few glasses of water before you eat.


2. Don't sit on fad diets

While fad strict diets like the grapefruit diet or the cabbage soup diet may help you lose weight quickly, it won't last. Once you go back to your normal diet, you will look worse than you did before you started the diet. What's more, these strict diets lack key macronutrients that are important for health.


Kaltweiser believes that the best way to burn fat is to use a diet that you can stick to for a long time. Sticking to a diet longer than a week or two will help you burn fat faster and allow you to stay in shape for a long time.


3. Eat often.

It may sound crazy, but increasing the frequency of meals helps you lose weight. But don't get us wrong: the frequency of meals is not as important as the quality of the food. Another Gaspari athlete Colin Wasiak, an IFBB pro: "The foundation is quality. Complex carbohydrates, healthy fats and low-fat proteins, distributed correctly throughout the day, make your metabolism speed up, which leads to fat burning. If you're only eating 3 meals a day, it's time to rethink the routine."


Bodybuilding legend Rich Gaspari knows exactly how the frequency and quality of food leads to body transformation. "When my goal is to burn fat, I make sure I eat six to eight meals a day in small portions. Increasing the number of meals speeds up my metabolism and I don't end up eating so much food that anything gets deposited in fat."


4. Lift heavier weights

You've probably heard that in order to lose weight, you need to do more reps with lower weights. Wait, do you think that 20 repetitions with a five-kilogram dumbbell is better than 10 repetitions with a ten-kilogram dumbbell? That doesn't make any sense. The more muscle mass you have, the more energy it requires. Light weights are not the answer.


Weights should be a challenge for you every time, but don't sacrifice your form for heavier weights. If you don't work the muscle mentally as well, you'll just be doing the exercise, not making the muscle grow at all.


5. Eat after your workout.

Post-workout eating is critical for normal recovery, muscle building and energy replenishment after a hard workout session. However, you can't just count on the food itself to accomplish your goals for you.

What you eat before a workout and throughout the day is an important factor in weight loss. In other words, if your diet isn't right, then a protein-rich post-workout meal won't help matters.


6. Do cardio.

When Wasiak is going to accelerate fat-burning before a competition or photo shoot, he uses cardio to do it. "Do cardio after strength training, not before," he says. "Cardio after strength training helped me increase my fat-burning potential because my glycogen stores were already empty."


Doing cardio after strength training is also useful because it helps store energy for when you need it most - during heavy core exercises.


Gaspari, on the other hand, operates differently. "I prefer to do cardio in the morning on an empty stomach. When I want to get lean, I do 20 to 30 minutes of cardio five times a week. If fat burning slows down, I add 10 minutes to each session."


Everyone should have a different approach to cardio. Choose the method that best fits your plans.


7. Do basic exercises.

The best way to engage your muscle tissue more effectively is to do compound basic exercises. This will also allow you to start lifting heavier weights and get a more serious hormonal and metabolic response. Which again means more fat will be burned!


Include exercises like squats, deadlifts, bench presses, and overhead presses in your program.


8. Reduce your rest periods.

Gaspari simply lives by this rule. "The way I work with free weights is to reduce rest periods and use compound exercises like supersets and dropsets to build muscle and burn fat.


"The important point here is to exercise.9. Get more sleep.

Getting enough sleep at night is paramount to fat burning. People who don't get enough sleep suffer from a slower metabolism, insufficient release of testosterone (which is important in fat burning for both men and to a lesser extent for women) and feelings of hunger during the day. All of these factors will work against you if you are trying to lose weight.

Make sleep your priority. Yes, it's important.


10. Consume BCAAs.

The amino acids leucine, isoleucine and valine are super important for

muscle building and recovery because they are absorbed in the muscles, bypassing the liver. This means they can be used as a source for building protein for energy!


Vasiac recommends taking BCAA's before and after your workout so that your body becomes a true anabolic station and burns fat better. BCAAs also help with recovery and indirectly help with dehydration.


BCAAs are the best choice for anyone who wants to be slim because they are non-caloric. So add a spoonful to your water shaker and enjoy!


11. Drink Green Tea.

When choosing what to drink in the morning, replace your usual cup of coffee with green tea. Green tea is good because it speeds up your metabolism and, thanks to its antioxidant composition, helps your body recover from an intense workout. Plus, green tea handles dehydration better than coffee!


12: Less Stress

Too much stress leads to overeating, drinking and other unhealthy habits. Stress also releases the hormone cortisol, which promotes fat storage. If your body has a lot of cortisol, it causes fat to deposit in problem areas.


To combat stress, add some relaxing activities to your daily schedule. Take a bath, read, chat on the phone with a friend, play outside, walk, exercise, sleep. The better you control stress, the better you will feel and the faster you will see the effects of exercise.


13. Forget the scales.

Even if your goal is to look good in a top or bikini this summer, the scale is not the best tool for measuring progress. "For most women, the mark on the scale is just a game," says Caltweiser.


Instead of focusing on the scale, look in the mirror, at your clothes and how you feel.

Instead of focusing on the scale, look in the mirror, at your clothes and how you feel.

"Don't let the number on the scale determine what kind of day you're going to have. Remember: we're trying to reduce stress here, not increase it.


Worrying about weight and weight changes can be bad for following a planned nutrition and exercise plan.


If you don't see changes on the scale, it makes you want to quit.


Instead of focusing on the scale, look in the mirror, at your clothes and how you feel.


If your summer shorts fit much better than they did two weeks ago, that's progress, no matter what the scale says.


14. More carbs.

A low-carb diet can be a useful tool for burning fat. On the other hand, sticking to a low-carb diet for a long time and without interruptions is not healthy, it slows your metabolism and leads to other negative effects.


If you follow a low-carbohydrate diet, schedule a carbohydrate intake at least once a week. This will not only help the fat-burning hormone leptin, but also your mental health.


15. Be persistent.

We know you want to reach your goals as quickly as possible, but only persistence will help you stick to proper nutrition and workouts. Wasiak explains, "Sticking to proper nutrition and exercise results in permanent fat loss. If you stick to the plan for at least a month, the results will surprise you.


16. Set goals that you can achieve

"It's tempting to aim for the stars, but you have to respect your own limitations," says Caltweiser.


Your goals should be achievable. If you need to lose 25 pounds, you won't do it in a month. If you need to gain 10 kg of muscle mass, it's a long process that will take at least a year. If you concentrate on small steps, success will come and stay with you for a long time!


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