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8 Tips on How to Reduce Fat Fast

Reduce Fat FastI see it time and time again. Eager folks join the gym by the hundreds, drop thousands on a personal trainer in the hopes of transforming their physique in record time. More often than not they are let down and leave disappointed with their dismal results. A recent study revealed what all great healthcare professionals already knew. Exercise is not the key to transforming your physique.

You can exercise your brain out but if you do not have an appropriate nutrition plan to accompany your exercise program you will see virtually no results in terms of fat loss. You may get stronger, more flexible and have elevated energy levels but little to no fat will be lost. Now, add nutrition into the equation and all of sudden you will see difference in terms of fat loss and start to reduce fat fast!

So, let’s have a quick look back over the 8 Quick Reduce Fat Fast Tips…

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1. Know what you’re eating

This is the single most important step you can take to get those last pounds off. You must have a nutrition plan. Not a rough idea of what you’re eating where you are eating ‘healthy’ or ‘watching your portions,’ but a solid, individual plan catered to you and your goals. A plan that outlines exactly what it is that you should be eating, when it should be eaten and how much to ensure continued fat loss. If you don’t then you are just guessing. Again, you will not be able to make decisions on how to lose more weight if you do not know exactly what you are doing in the first place. Stop guessing, start knowing what works to reduce fat fast from your body.

2. Shift your focus to resistance training

Although cardio can be an acceptable weapon in your weight-loss arsenal it is not your ace in the hole. That would be weight training. Why? Resistance training has been shown to burn the same number of calories in 30 minutes as running a blistering 6.0 mph for the same amount of time. So what makes it better? The fact that you continue to burn calories up to 38 hours after you lift weights. No amount of cardio can give you that. Plus it gives your body a reason to hold onto lean mass in your attempt to reduce fat fast, ensuring you do not lose any precious muscle while dieting.


3. Do interval training not cardio

What is interval training? Pick the same piece of equipment you would normally use for your cardio and begin at the same level you would normally start at. Every 2 minutes increase the resistance, speed or incline for 30 seconds to 1 minute to a pace you have trouble keeping for any longer than this allotted time. Once over, return to your slower, easier pace for another 2 minutes and repeat. This is the only type of cardio that yields similar results to resistance training. Don’t believe me? Try it and watch your caloric output sore!

4. Do compound movements

Get off the machines! What are compound movements? They are movements that involve more than one isolated muscle group. They force the heart to work harder therefore burning more calories, which means more fat! They are movements like squats, push-ups, pulls, deadlifts, lunges, dips, etc. Not sure what these are? Get some training sessions and learn them well!


5. Get adequate sleep

When someone doesn’t get enough sleep, he may be tired. Being tired makes you hungry. That means if you don’t get enough rest, you will tend to overeat, thus having belly fat.

If you get enough sleep you will be more active. Active people burn fat better and reduce fat faster.

6. Skipping Meals is a Big NO

When we skip meals, we are putting our bodies into starvation, switching on the survival switch. When this happens, the body uses the reserved energy for fuel. The carbohydrates usually are used first, then the proteins from your muscles, then the fat. Again, the fat goes last. That’s why you lose more muscle while the fat remains when you skip meals.

7. Write down everything

If you want to reduce fat fast, you must have a way of tracking what you do. If your goal is to lose 10lbs of fat then you must be measuring this weekly to make sure you are on track. Write down everything you do in, and out of, the gym as well as what you eat. If you do not know what you are doing, how will you know where you are going wrong or what to change? When you ‘fail’ to lose that pound or two per week it is not a failure, simply a sign that what you are doing is not the right ‘formula’ for success. You simply have to change your approach. Without knowing what your approach is however, you cannot be confidant in the changes you make.

8. Motivate Yourself

At the end of the day, it all boils down to you and your determination to lose those unwanted fats. You need to push yourself harder every time you work out. You need to discipline yourself more when it comes to food. Most importantly of all, you need to have the right attitude to get started and to see this endeavor through. The right attitude includes positive thinking.

The above methods are just a few of the top ways to reduce fat fast. Put these methods into place, and you will be well on your journey to get rid of excess fat fast.

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