Struggling to lose weight and burn fat? If so here are 7 PROVEN techniques for drug free fat loss that will make your metabolism a fat burning furnace.
To be quite clear and honest, diets do not work. Fat loss is a result of doing small and consistent things over and over therefore creating a lifestyle change that sticks.
How many people do you know went on a fad diet only to gain the weight all back and then some?
Quite a few.
I like to tell people it is more of a lifestyle change that is going to help aid in weight loss and keep it off.
With that being said, here are 7 PROVEN techniques that will spark your metabolism into a fat loss burning furnace.
Drug Free Fat Loss Technique # 1 Weight Loss
Aim to lose at least 2 pounds a week. Step on the scale once a week in the morning on the same day to make sure you are on track.
Drug Free Fat Loss Technique # 2 Caloric Deficit
- First determine maintenance calories, then subtract 250–500 calories from maintenance = Body Weight x 14
- Protein = 1 gram per pound of body weight
- Carbohydrates = 1 gram per pound body weight on training days and 0.5 grmas per pound of body weight on non-training days.
- Fat = Make up the remainder of the calories on training days and on non training days.
Drug Free Fat Loss Technique # 3 Exercise (Body-Weight Circuits or Resistance Training)
All you need is 8-10 minutes a day of exercises to burn fat. Studies have shown that body weight circuits burn 9 times more fat than traditional cardio methods.
See study here > Body weight circuits burn fat 9 times faster than cardio
Resistance training is another activity that will burn fat.
The real reason you can’t make progress with your physique goals is because you’ve only been taught to exploit one (or, if you’re lucky, two) of the 6 scientifically-proven factors of hypertrophy responsible for building the lean, hard and muscular body you deserve and desire!
Here are 5 problems making it IMPOSSIBLE for you to build lean muscle and how to fix it!
Drug Free Fat Loss Technique # 4 Hydration
Drinking a lot of water will actually shed more water in your body.
From a logical standpoint this does not make sense however, many bodybuilders including myself have used this technique to shed water from underneath the muscle.
Drinking an excess of water is a natural diuretic.
The more you drink the more you’ll piss it out and the body has no need to hold onto more water.
Simple but true.
Drug Free Fat Loss Technique # 5 Macro Timing
Here is what a day would look like if you are trying to lose weight” (above 12% body fat) and how to use carb timing to your advantage.
- Protein/Fat (Mornings)
- Protein/Fat (2nd Meal)
- Protein/Fat (Pre Training)
- Protein/Simple Carb (An hour after workout, post training between 30-50 grams)
- Protein/Fat (Before Bed)
Drug Free Fat Loss Technique # 6 Ditch the Cardio
What cardio does is make you more “efficient” at using fat as an energy source. On the surface this sounds fantastic, but it’s definitely bad.
Being efficient at using fat means you start to use fat slower and “better” to fuel activity.
To be more “efficient” at using fat as an energy source means to burn less of it, not more of it! You’re getting “more” out of “less.”
As you become more and more efficient at storing fat then your only option is to go longer and longer, which then in turn only enhances the effect of burning less and less fat as you get better conditioned!
It’s a deadly snowball.
Isn’t this the exact opposite of why you introduced cardio in the first place?
Eventually, you have to go LONGER to get the SAME effect as you did before, which is the law of diminishing returns.
This sets up a very bad situation for your body, sex-drive, and lifestyle.
When I discovered approach that can help you carve more muscle mass, less belly fat, better overall fitness and more testosterone than you probably need (LOL), I was pumped.
Drug Free Fat Loss Technique # 7 Rest
Fat loss happen outside of the gym not inside. Get at least 7-8 hours of rest.
The research has been pretty clear that the older you get, your workouts are going to be much different in order to lose these stubborn fat areas on your body and keep you looking YOUNGER.
I just turned 40 this year and wanted to figure out a way for men and women who were approaching their 40’s 50’s and 60’s that don’t want to join a gym because of lack of time, dealing with the embarrassment of being overweight or simply looking for a way to look years younger.
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Who Is Tim Ernst?