How to Lose Fat
The following article has everything you need to know about how to lose fat. Briefly, I will give you the No BS Colesnotes version on lifting weights, intervals, and eating for fat loss.
How to Lose Fat: Workouts
When it comes to losing fat, you want to lift weights at least 3 days per week. I’ve found that full body workouts will work best. Keep rest periods under 1 minute and superset (go back and forth between 2 exercises) upper body and lower body lifts. Here are some examples of upper and lower body lifts:
Lower Body Lifts
- Bulgarian Split Squats
- Reverse Lunges
- Step Ups
- Single Leg Deadlifts
Upper Body Lifts
- Bench Press
- Overhead Presses
- Handstand Pushups
A simple thing to do is start out with 3-4 sets of 12 reps supersetting one upper body lift with one lower body lift. Keep rest periods short. Upon completion, pick 2 more exercises to superset. Pick a weight that is very challenging, but does not compromise your form.
How to Lose Fat: Intervals
On days that you don’t work out, consider performing intervals. Intervals are simply (I use that word lightly) periods of intense cardio with intermittent rest periods. An example of this could be to sprint for 8 seconds, then rest for 12 seconds, and repeat this for a total of 20 minutes. This is TOUGH. Not only will your burn the same amount of calories as if you had just ran for an hour, but you will also increase your metabolism for up to 48 hours post workout. This is also known as EPOC.
How to Lose Fat: Diet
If you want to lose fat, aim for a total amount of calories of about Bodyweight x 10-12. For example, a 180lb person would want to consume 1800-2160 calories per day. Now, each day doesn’t need to fall into that range. You just need to average it out throughout the week. So one day you could eat 2500 calories, and the other day you could eat 1500 calories. This is a form of intermittent fasting.
Another method could be to eat 2300 calories per day for 6 days a week, and on the seventh day, eat nothing. This would still average 1971 calories per day, which is in our 1800-2160 bracket.
While calories may be important for fat loss, food choices are even more important. Only eat foods that you can grow in your garden, or hunt somewhere in the world. This means lots of meat, vegetables, eggs with a few nuts, seeds, and fruits. For fat loss, 90% of your meals should consist of lean protein and vegetables with a small amount (think 1/2 tablespoon) of nuts, seeds, or oils. Every few days, treat yourself to a meal with potatoes or your favourite carb.
How to Lose Fat: Supplements
My number one supplement to lose fat is:
- Liquid Fish Oil (2 Tablespoons per day)
I don’t care when you take it, just make sure you take it every single day.
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How to Lose Fat Articles
In the following article, I teach you how to lose fat via diet. I talk about hormones and give the science of fat loss via insulin and growth hormone.
Next up, I will show you Part II which talks all about working out to lose fat. I talk about how blood lactate will increase growth hormone and also give a sample workout.
Finally, I want to give you a fat loss workout and a complete training and nutrition bible for losing fat ($39 Value)
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