Tuesday, 10 June 2014

My Tips to Lose Fat for Good! Part 2

6) Limit Sugar Consumption

Taking in simple carbs (sugars) right after weight training replenishes muscle and liver glycogen stores, but excess sugar consumed at other times will be stored as fat. Satisfy your sweet tooth occasionally, but try limiting your intake of sugar to fresh fruit. Replace sugary beverages like soft drinks and juice with water, coffee, tea or diet soda.

7) Drink Black Coffee before a Workout

Caffeine causes the body to rely more on fat for fuel during a workout, rather than glucose, this is a fact. However, the caffeine effect is lessened when you eat a high-carbohydrate meal with it. Try to drink 1-2 cups of black coffee within two hours of working out and accompany it with healthy fats and protein if you're drinking it with a meal or snack. Skip the cream and sugar (which add unwanted calories and fat) and avoid drinking coffee at other times of the day; doing so can desensitize you to the fat-burning effects of caffeine.

8) Eat 5-6 meals a day

Dieters often decrease the number of daily meals in an attempt to reduce calories, this is a big no-no in my opinion. If you eat six meals a day versus three with the same total calories, you can lose more fat because more meals burn more calories (by increasing the production of heat in the body). Calculate how many calories you want to consume per day and spread them evenly across 5-6 meals.

9) Take CLA

CLA is involved in the regulation of body fat. CLA assists in the use of body fat as a source of energy and studies have shown that diets high in CLA have resulted in an increase of energy expenditure and a decrease in body fat levels. Also CLA appears to prevent the decrease in metabolic rate usually associated with a decrease in caloric consumption.

10) Use Creatine
Creatine, a potent muscle-builder, may also help you burn fat. The muscle added during creatine use increases your resting metabolic rate, increasing your fat-burning furnace. This is critical during a fat-loss phase, when low calorie intake can waste your muscle mass and lower your metabolic rate. Begin with a five-day loading phase: 15-20 grams daily, divided into 3-4 equal doses. After that, take 3-5 grams of creatine per day with a meal post-exercise.

Here are my next five tips to Lose fat for Good, look out for Part 3 where i will reveal my next five!

Rich Palmer PT
Personal Trainer In Sutton Coldfield
"making your fitness goals a reality"

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