Tip #1: Go High Intensity
If you want to scorch through fat, try some high intensity interval training. Basically they are a workout that will:
- increase your aerobic capacity
- boost your metabolism, both during and after you exercise
- help you maintain lean, strong muscle
- burn more calories from fat versus cardio that is low intensity
The premise of high intensity interval training or (HIIT) is simple, periods of low intensity followed by short bursts of high intensity. My preferred method of HIIT is either on the stair stepper or a treadmill. The duration of a HIIT workout is short, typically 12 to 20 minutes. Here is a sample workout:
minute 1, level 4 (very low intensity, warm-up)
minute 2, level 5 for 45 seconds, level 10 (very high intensity) for 15 seconds
minute 3 through minutes 12, same as minute 2
minutes 13 and 14, level 3 (cool down)
Start off by performing HIIT cardio once a week and work your way up to three sessions. I like to combine a HIIT session by keeping it to 12 minutes and then at the end, adding a very low intensity cardio session for 20 minutes.
Tip #2: Get Your Fiber In
Probably one of the biggest ways to speed up weight loss is by adding more fiber to your diet. One of the reasons for this is because most of us are deficient in fiber in the first place. Fiber, the plant-based component of certain foods that our body can’t digest, is super healthy for us. First, it keeps us regular, or rather our bowel movements regular. Fiber also binds to carcinogens that can be found lining our intestines, moving them out of our colon. Fiber also helps reduce the risk of:
- colon cancer
- heart disease
- type II diabetes-and-obesity
- obesity
Fiber, although provides little in the way of calories or nutrition, packs a wallop when it comes to fighting fat and excess weight. It helps us have that full feeling and keeps us feeling full longer since it stays for a longer period of time in our stomach versus other substances that have been eaten. This results in less overeating and more weight lost. Finally, fiber helps absorb some of the fat that has been eaten and moves it out of our digestive system rather than letting it get pushed into the bloodstream and possibly store as body fat.
Tip #3: Train With Weights
If losing weight and fat quickly is your primary goal, then weight training should be one of your primary weapons for doing that. Weight training holds two important keys for losing fat and losing weight quickly:
1. It burns calories
2. It builds strong, lean muscle
If you already perform cardiovascular exercise, combining it with weight training will amp up your weight loss to a whole new level. In fact, I can guarantee you that weight training, also called resistance training, will recompose your body. You’ll build a new you. You WILL lose the fat, get stronger, more flexible and increase stamina. What’s not to like about training with weights. If you are a woman, there are some concerns about getting big, bulky muscles. Trust me, a women will only get strong, lean looking muscle and will NOT get bulky because their bodies don’t produce enough Testosterone.
Tip #4: Keep Your Blood Sugar Stable
One of biggest reasons that so many in America are getting obese is that they eat a diet that is not only high in fat and calories but high in sugar. Diets that are high in sugar will ruin any progress towards the goal of fast weight loss. First, sugar is the simplest of carbohydrates. Any time we ingest a carbohydrate, our blood sugar is affected, resulting in an insulin response to stabilize it. Sugar, since it is a simple carbohydrate, gets digested quickly and thus causes a very quick spike to our blood sugar. The insulin that is released is what will make you fat. Insulin is a hormone that can be good or evil. It can be your worst nightmare when trying to lose weight because insulin (in simple terms) will send a signal to your body to go into fat storage mode instead of fat burning mode. Diets that have a high intake of sugar regularly will have constant blood sugar spikes and your body will constantly release insulin. Combine this with high calories and you set yourself up to pack on the weight. Eventually you can start to become insulin resistant, meaning the body’s release of insulin becomes far less effective at lowering your blood sugar levels. So managing blood sugar is key to losing weight quickly and effectively. Now that doesn’t mean no sugar, ever. Everything in moderation. Also, look for some alternatives. Pick some fruit versus reaching for the donut or cookie. If you do plan on having a dessert that is high in sugar, make sure your meal has some fiber in it (read Tip #2 above). Keeping a better balance of how much sugar you consume in your diet will make losing weight fast so much easier. It will also improve your overall health vastly. You will be much less likely to get type II diabetes. Your risks for some cancers maybe be greatly reduced. Oh, and cardiovascular disease and high blood pressure risks will be much lower as well. Let us review the benefits of a stable blood sugar level:
1. More energy/decreased fatigue
2. Weight loss is much easier
3. Improved memory and concentration
4. Decreased risk of heart disease
5. Lower cholesterol levels
6. Less hunger
7. Insulin resistance
8. Intestinal bloating
9. Higher blood pressure
10. Mood swings or even depression
If you can keep a stable blood sugar, all the above will vanish and you’ll lose weight quickly yet in a very healthy manner. You’ll look and feel great to boot.
The five super fat burning tips for quick weight loss will do just that and more. You will burn the fat and lose weight quickly. More than that, though, you’ll do it in a way that optimizes your overall health. So don’t be afraid to take charge of your health and weight loss and make it a reality.