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10 Best Ways To Lose Weight Faster

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  • 10 Best Ways To Lose Weight Faster

    I'm sure everyone has that one friend who is so genetically blessed that he can blink an eye and magically drop to sub-10-percent body fat. Everyone else has to dial in their diet and tweak their training.

    Sometimes, despite your best efforts, fat doesn't evacuate from your body as quickly as you'd like. The first instinct might be to dramatically increase calorie deficit and caloric expenditure, but that can bring about detrimental long-term effects on your body.

    Instead, try weaving in one or more of these techniques to tell that final layer of fat to take a hike. Not all techniques are meant to work for everyone, but finding one that works for you should help you see the changes and progress you desire.

    1 Utilize Intermittent Fasting



    Many folks, particularly men, have seen great success with intermittent fasting. Intermittent fasting allows only a small feeding window—typically, eight hours— before and after which you don't eat anything. The idea is that the practice would force your body to subsist on body fat storage for fuel during the fasting window, improve insulin sensitivity, and allow you to eat more diverse foods during your feeding window.

    "I make sure to eat my last meal of the day at 6:30 pm. Then I wake up in the morning and do my cardio in a semi-fasted state, after thirteen and a half hours have taken place."

    BPI co-founder, James Grage, reveals this to be one of his top strategies when he's preparing for a show. "I make sure to eat my last meal of the day at 6:30 pm. Then I wake up in the morning and do my cardio in a semi-fasted state, after thirteen and a half hours have taken place. Only after that do I eat my breakfast—the first meal I'll have consumed since the night before."

    You may not want to do this all the time since its long-term effects on hormones, especially in women, are somewhat dubious at this point. However, for a period of one or two weeks, it can speed things along.

    2 Carb Cycle



    Carb cycling means you'll eat your target carbs on training days and approximately 50 percent of your normal carb intake on non-training or light cardio days.

    Carb cycling means you'll eat your target carbs on training days and approximately 50 percent of your normal carb intake on non-training or light cardio days.

    This strategy helps blunt fat storage on resting days and also restores muscle glycogen in a supercompensated fashion. It also combats the metabolic crash associated with conventional low-calorie diets and keeps a strong satiety signal throughout the body.

    3 Do Dropsets



    Dropsets can also be an effective way to turn up your metabolic furnace. To perform a dropset, you simply perform an exercise at a heavy weight until failure, then immediately drop the weight and bang out more reps until failure.

    Continue this pattern until your muscles scream in agony. When incorporated correctly, dropsets will tear into your muscle glycogen, which will then create a greater post-exercise metabolic response from the intensity and will need to restore your body's sapped glycogen.

    Just be wary that too many dropsets can make Timmy a dull boy, too. This is especially true if you don't get enough carbs throughout the day; use this technique wisely.

    4 Make Your Meal Plan Mindless



    You need to ditch your habits of weighing your food to the gram at your desk and crunching numbers throughout the day. The less you stress about eating, the better are your chances to stick with your eating plan and avoid making decisions that could set you back. After all, it just takes one giant binge to completely erase a week's worth of effort, so make every bite count.

    Just take one day of the week—say, Sunday—and spend all day in the kitchen, preparing and portioning out all your food among towers of Tupperware. While your friends and family may snort at the sight, you know a week's worth of muscle-fueling, fat-bashing food will be within arm's reach.

    5 Supplement With L-Carnitine



    L-carnitine might just be one of the hottest fat loss supplements around. I don't recommend you put all your eggs in this fat-loss basket, but supplementing with carnitine if you practice vegetarianism, veganism, or otherwise have a low dietary carnitine intake from meats might help you with fat loss.

    When paired with exercise, carnitine supplementation can boost activity of the beta-oxidation pathway when paired with exercise. Basically, you could be increasing the body's fat-burning potential.

    James likes to pair 1.5 grams of carnitine with a capsule of the fat burner, B4, which helps further stimulate fat loss while increasing energy levels and focus.

    6 Perform Compound Supersets



    Many people default to a full-body workout program to include intense compound exercises and make workouts more efficient. Why not add compound supersets?

    By pairing two major exercises back-to-back like this—the squat and bench press, for example—you end up recruiting many more muscle fibers over a shorter period of time. You'll not only burn more calories during your workout, but you'll continue to burn more once it's over.

    7 Master The Energy Balance Equation



    Fat loss responds best to the most reductive nature of this calorie balance equation: Calories consumed must be less than calories burned. In order to hit that deficit, James Grage uses cardio to achieve proper balance in his routine.

    "My steady-state cardio in the morning is the first layer of the foundation, and I'll do anywhere from 25-35 minutes on the elliptical, five days a week," he explains. It doesn't stop there.

    James doubles up his workout with a resistance training session later and squeezes in 90 seconds of high intensity cardio between his sets. He prefers the jump rope; he can carry it around from exercise to exercise. If he does 18-20 sets in a session, this adds up to an additional 30 minutes of cardio training. Cardio does not need to be performed continuously on a machine for it to be "cardio."

    8 Get Your Omegas In Order



    Using fish oil supplements isn't unique to weight loss. Studies have shown the benefits of omega fatty acid supplementation regardless of your physique goal. A good omega 3/6/9 blend containing CLA is part of James Grage's not-so-secret arsenal, as part of his daily supplement stack. He pairs 1000 mg of CLA with the omegas for maximum results.

    "CLA is not only helpful for reducing body fat," he explains, "but omega fats are also crucial for enhancing your overall health."

    Remember, even though fat loss may be your primary short-term goal, health optimization should never take a back seat.

    9 Dial-In Form



    As you move closer and closer toward your ideal body fat count, your energy levels may start to waver from the accumulated energy deficit. You might not be able to sustain as much volume in the gym as you're used to since you're not eating as much and your muscle glycogen is never fully saturated. Overall, you've just seen better days.

    This isn't permission to allow some slack. Rather than cheating every rep, concentrate harder on perfecting your form. By focusing on each muscle contraction and isolating the working muscle group, you can maximize the training benefits you get from each working set. This makes a lower volume workout that much more effective.


    10 Skip A Day



    While you definitely don't want to get into the habit of regularly skipping workout sessions, you might benefit greatly great from taking a full rest day. Listen to your body. If it's bludgeoning you over the head with various aches and discomfort, let your body rest, for crying out loud.

    Listen to your body. If it's bludgeoning you over the head with various aches and discomfort, let your body rest, for crying out loud.

    No matter if you're trying to get lean or strong, an adequate rest is an integral part of the process for results.

    If your gym session isn't going to be productive because you're not feeling great, you'll only do more harm than good by unnecessarily pushing yourself. Rest up and go harder the next day!



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    About The Author

    I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.






  • #2
    These tips are really important to me since I am trying to lose the extra weight. Numbers one, three and four are mainly the ones I'll try in the future, plus sticking to taking my fish oil because I have a problem keeping up with taking my vitamins.

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    • #3
      Yeah, same here, it would be good for me to lose some weight fast, although of course not all of it. I find the idea of the "intermittent" fasting interesting. They say it might not be the best idea for women, but that it could be okay for 1-2 weeks to I may try it...can't do it on 1 day of the week when I have training in the evening, since I won't have enough energy, but the rest of the time it can be useful...I used to be very skinny, but not fit at all...When I get back to the same clothes size I use to be, this time I am planning on being very fit.

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      • #4
        I have recently heard a lot of talk about the intermittent fasting. There seem to be a variety of approaches to it, but the basic science is sound. Our bodies do not immediately tap into our fat reserves when we exercise. We have several ways of getting energy to our muscles and it is only when the other sources are depleted that we begin to convert fat into a usable energy source. One does have to exercise caution, however. We don't want to be utilizing protein for energy as that can destroy muscle. This process will work if done on a limited basis but from what I have read, I wouldn't suggest it as an everyday practice or a long term one.

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        • #5
          Another good one is to take in 500 calories fewer than you expend daily. Find out your basal metabolic resting rate, add in exercise calories expensed, and eat 500 fewer calories than that every day except once per week. Carb cycle (higher carbs days) twice weekly, and watch 1 to 3 pounds drop weekly until you get to single digits...at that point, you need some serious cardio (probably) and closer to a 1000 calories deficit. Don't worry too much about that though unless you are preparing for a contest or fitness modeling though.
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          • #6
            I had not heard of Utilize Intermittent Fasting. That is an interesting concept. This is something I think I might be able to do. I am going to give it more research and consider trying this to lose some weight.

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            • #7
              Originally posted by kmpisces View Post
              I had not heard of Utilize Intermittent Fasting. That is an interesting concept. This is something I think I might be able to do. I am going to give it more research and consider trying this to lose some weight.
              I tried it, but sadly I can't seem to manage it for more than 2 days. It's too inefficient for the lifestyle I have currently. I often work nights, writing etc, up until 12am and don't go to bed until 1am...not eating from 6:30 forward is just not happening. I end up thinking about food while I should be working...I tried to do it just from few hours before bed time(for example from 9-10 forward is I am going to bed at 1) and I still can't manage it...

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              • #8
                IF works: granted it works different ways for different people. I cut down from 225 to 172 in 7 months utilizing a 3 hour eating window each day while intermittent fasting.

                Pros:
                1) less eating time
                2) more energy
                3) more binge eating without gaining weight
                4) food tastes amazing
                5) easy to eat at a caloric deficit while not worry too much about macro nutrients

                Cons:
                1) muscles are always flat and aching for glycogen
                2) hard to get used to
                3) too many stupid looks from people
                4) easy to bounce back in weight
                5) lower T3 metabolism levels over time.

                Give it a try is my best advice: you may love it or hate it. I love it, but it doesn't fit my goals at this very moment.
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