By
Kate E. Walker
Are you trying to lose fat fast while also being concerned about
muscle retention? It has long been known by fitness and health
professionals that adding strength training to a fat burning diet will
accelerate your results and help you lose that weight quickly, while
giving your body a lean, fit look. In this article we'll provide you
with the 5 steps that when combined, will give you the best fat burning
results.
5 Steps to Lose Fat Fast while Building Muscle:
1. Combine Your Cardio Workout with Strength Training.
This is an area where many people have traditionally been overwhelmed, thinking they needed to spend 3-8 hours per week in the gym. This myth is simply not true!
So what works? Shorter, more intense workouts 3 times per week. By training 20-30 minutes, per session, with short rest periods between sets, you rev up your metabolism and challenge your cardiovascular system at the same time. This eliminates the need for separate cardio routines! You only have to do 1 set of 8-10 repetitions to exhaustion, and then move to another exercise within 30-60 seconds. Doing about 15 exercises like this in each session gives you a full body workout that challenges your muscles to strengthen at the same time as giving your heart a challenge. Say goodbye to long and repetitive gym sessions, while getting better results!
2. Drink More Water, period.
Many people only drink about a liter a day, and when they decide to lose weight they increase it to about 2 liters a day. This simply isn't enough for flushing the fat from your cells. It is counterproductive for you to eat properly and work out, then to leave all that fat stuck in the body, when you could simply flush it out with water.
Drink at least 3 liters a day for health, and up to a gallon or more a day while losing weight. Exact water intake requirements will vary depending on climate and your body weight, and charts can be found on the Internet to give you a more exact figure.
3. Meal Frequency: Eat less, more often.
This concept is probably the most important nutritional information you can follow. Many of us may have heard of it before, but it hasn't caught on fully yet. These six meals should consist of good nutrition, and you want to limit your portion more than you would if you followed a 3-meal/day plan for sure. But as long as you eat a sensible portion six times per day, you will rev up your metabolism, while keeping your insulin from spiking. This equation equals less fat storage and more fat burning. Try it-give it two weeks and you'll be pleasantly surprised to find that it isn't just what you consume, it's how often.
4. Eat These for Maximum Fat Burning
Eat a variety of healthy, unprocessed foods, with a focus on vegetables, whole grains and lean proteins. And feel free to add in some healthy fats such as olive oil, coconut oil, avocado and nuts in moderation, as they will help you stay full longer. As for proteins, focus on legumes, soy, hemp, beans, and nuts, supplemented by lean meats and minor amounts of dairy. When eating meat and dairy watch out for saturated fats. You may have heard advice about eating veggies and fruits, but remember- you're eating six times a day in smaller portions, too, which will accelerate your fat burning.
5. Minimize Processed Foods and Drinks.
While it is impossible to avoid all of these in our society, keeping processed foods to a minimum will help you burn fat more quickly while keeping you from hunger. Processed drinks include soda (regular and sugar free), coffee, alcohol, energy drinks, and fruit juice. The list of processed foods is endless, but desserts and sugary products top the list, as they spike your insulin, turn into fat and go right into storage. If you can keep your intake of processed items down to 1 or 2 per day you are making great progress.
Following any of these 5 tips will help you lose fat fast and build muscle at the same time. If you want to get started but these five steps feel overwhelming, begin with exercise, eating six times a day, and drinking water. You can then refine your diet over time, and still enjoy great results in as you make the rest of the changes slowly!
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5 Steps to Lose Fat Fast while Building Muscle:
1. Combine Your Cardio Workout with Strength Training.
This is an area where many people have traditionally been overwhelmed, thinking they needed to spend 3-8 hours per week in the gym. This myth is simply not true!
So what works? Shorter, more intense workouts 3 times per week. By training 20-30 minutes, per session, with short rest periods between sets, you rev up your metabolism and challenge your cardiovascular system at the same time. This eliminates the need for separate cardio routines! You only have to do 1 set of 8-10 repetitions to exhaustion, and then move to another exercise within 30-60 seconds. Doing about 15 exercises like this in each session gives you a full body workout that challenges your muscles to strengthen at the same time as giving your heart a challenge. Say goodbye to long and repetitive gym sessions, while getting better results!
2. Drink More Water, period.
Many people only drink about a liter a day, and when they decide to lose weight they increase it to about 2 liters a day. This simply isn't enough for flushing the fat from your cells. It is counterproductive for you to eat properly and work out, then to leave all that fat stuck in the body, when you could simply flush it out with water.
Drink at least 3 liters a day for health, and up to a gallon or more a day while losing weight. Exact water intake requirements will vary depending on climate and your body weight, and charts can be found on the Internet to give you a more exact figure.
3. Meal Frequency: Eat less, more often.
This concept is probably the most important nutritional information you can follow. Many of us may have heard of it before, but it hasn't caught on fully yet. These six meals should consist of good nutrition, and you want to limit your portion more than you would if you followed a 3-meal/day plan for sure. But as long as you eat a sensible portion six times per day, you will rev up your metabolism, while keeping your insulin from spiking. This equation equals less fat storage and more fat burning. Try it-give it two weeks and you'll be pleasantly surprised to find that it isn't just what you consume, it's how often.
4. Eat These for Maximum Fat Burning
Eat a variety of healthy, unprocessed foods, with a focus on vegetables, whole grains and lean proteins. And feel free to add in some healthy fats such as olive oil, coconut oil, avocado and nuts in moderation, as they will help you stay full longer. As for proteins, focus on legumes, soy, hemp, beans, and nuts, supplemented by lean meats and minor amounts of dairy. When eating meat and dairy watch out for saturated fats. You may have heard advice about eating veggies and fruits, but remember- you're eating six times a day in smaller portions, too, which will accelerate your fat burning.
5. Minimize Processed Foods and Drinks.
While it is impossible to avoid all of these in our society, keeping processed foods to a minimum will help you burn fat more quickly while keeping you from hunger. Processed drinks include soda (regular and sugar free), coffee, alcohol, energy drinks, and fruit juice. The list of processed foods is endless, but desserts and sugary products top the list, as they spike your insulin, turn into fat and go right into storage. If you can keep your intake of processed items down to 1 or 2 per day you are making great progress.
Following any of these 5 tips will help you lose fat fast and build muscle at the same time. If you want to get started but these five steps feel overwhelming, begin with exercise, eating six times a day, and drinking water. You can then refine your diet over time, and still enjoy great results in as you make the rest of the changes slowly!
Kate Walker writes diet reviews on a number of current, popular diets such as fat burning furnace (FBF). Kate has a Holistic Life Coach Certificate, and has over 10 years in researching and writing health and wellness topics.
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