21. Slowly Boost Your Cardio!
When your routine is packed and you can’t possibly put any more things in there, and you especially cannot fit any resistance or interval training, try adding some more low-intensity cardio. Progressively add this cardio to your routine whenever you need it – it will give you the potential to lose weight that no other exercise can provide.
22. Sprint!
Interval sprinting is an integral part of high-intensity workouts, which are great for losing weight. Add up to three 20 minute sessions in your workout routine for best effect, since sprinting burns a lot of calories in a short period of time, but also boosts your metabolism.
23. Don’t Rest Too Much!
Remember why you’re training and don’t waste time when you’re on the machine! If you cut your break time between sets, you are probably not going to be able to lift as much as if you would leave your break time uncut, but that’s fine. You are working to lose weight, not to gain strength. If you limit your resting time, your heart rate will stay up and you’ll burn even more calories.
24. Do Not Exercise to Muscle Failure!
This one is really simple – don’t tiptoe the line so you don’t fail. If you keep pushing to the limit, you may not be able to recover properly, which will jeopardize everything. If you can’t recover and subsequently, can’t train, that means that you wasted all of that energy for nothing. It’s better to be a rep short than to sabotage yourself completely.
25. Know What Your Goals Are!
This is a process, so you have to know where it begins and where it ends. Set your goals and then write them down – having them written down will help you hold yourself accountable.
26. Get a Mentor!
Whatever you want to do, it has probably already been done by someone, successfully. Copy what they did! You can do this by getting a mentor, which will help you stay non-frustrated and it’ll save you some time as well. Mentors can help with pretty much every aspect of your fat loss journey – nutrition, motivation and training are paramount and if getting a mentor means that you’ll succeed, so be it.
27. Visualize Your Goals!
Know how you want to look like when you’ve reached your goals. Keep that picture of yourself in your thoughts and work until it becomes reality.
28. Watch Your Nutrition Before and After a Workout!
Whoever said you can’t eat sugar while cutting weight was a liar, because you can and you should, especially before and after your workout. Usually, these two meals will consist of shakes which have sugar, but they will also have carbs, whey protein and branched-chain amino acids which will all help you instead of harming you. They will assist with recovery, harder training and putting on more muscle while cutting calories.
29. Micronutrient Support Matters!
While it doesn’t specifically matter for cutting fat, getting your micronutrients in check does matter for your bodily health. When you eat a low number of calories, you put your body at risk of being deficient in various vitamins and minerals. This, essentially, means that you should take a multivitamin or supplement with whole-food extracts to keep your bodily functions normal and to prevent any issues.
30. Blend Your Smoothies Well!
There is scientific research from Penn State University that says when you blend a smoothie for a longer period of time, the air incorporates into the smoothie, adding to its volume. When you drink this smoothie you eat 12% less calories at lunch, as opposed to drinking a normal smoothie, according to the study.
31. Don’t Drop Creatine!
You need creatine and I’ve seen so many people remove it from their diets because it retains water. The water weight that creatine keeps is intramuscular, which means it’s located in the space between your muscle fibers. If it were subcutaneous water, it would be located between your muscles and your skin, which means you should lose it. However, since it isn’t, you shouldn’t remove it from your supplement list. Creatine will help you get stronger even if your calories are low, and it could help you burn more calories and lose more fat.
32. Get Some L-theanine!
Thermogenics, exercising a lot and eating a low number of calories can be the cause of sympathetic nervous system overload, which will make you unstable and it’ll put you on the edge. This is why you need L-theanine, which is a unique amino acid that is usually found in tea. It calms your nerves but it still keeps your stimulants active.
33. Take Deep Breaths!
Every once in a while, stop whatever you’re doing and take a deep breath in and breathe it out. Repeat until you feel better. When you breathe deeply (deep diaphragmatic breathing) you lower the levels of oxidative stress in your body, which is caused by working out. There is scientific proof to this. Also, when you do a long, intense exhale, your parasympathetic nervous system is stimulated and your recovery process is boosted as well.
34. Reduce the Number of Meals!
When you want to cut weight, eating six or seven meals every day is just ignorant. There is actually scientific research from the University of Missouri that says that it doesn’t matter how often you eat since that’s not what keeps you full. Instead, the size of your meal is what matters. Don’t eat small seven times a day – eat big, three to four times a day!
35. Keep Yourself Up and About With Aerobic Conditioning!
While high-intensity sprints and interval training is great for losing weight, steady-state cardio is important and it’s even prevalent when you’re looking at your overall fitness levels. This is where aerobic work comes in. Get on that treadmill and keep a steady intensity for a long time – meaning 45 minutes up to an hour. Keep your heart rate around 135 BPM so that it gets stronger over time. When it does, it’ll pump blood faster which means you can train more and recover even faster.
36. Focus on What You’re Doing!
You can’t control the fat loss process, so utilize all the tools at your disposal! Your body is a whole universe of metabolic processes, but the external factors count as well, and we still don’t know the extent of anything that goes on. This means that you shouldn’t get dead set on losing a pound or two a week, but on stuff that you can control and direct! Your diet and your workout schedule are two of those things so shift your focus to keeping them completely tidy and organized. Train as hard as you’ve planned, eat as much as you’ve planned and you will lose weight!
37. Have a Back-up Plan!
We’ve all been down the road where you desperately want to do something but it just doesn’t want to happen for you. This is why you should have a realistic overview on the situation and have a back-up plan in case you fail. Your diet might be the best in the world and your training schedule might eat other training schedules for breakfast, but don’t get too confident – you never know when it’s all going to stop working. So, in order to get the job done, try to anticipate when it’ll all fall apart. When you plan for the worst, you know what meals you might skip and which training sessions you might not attend, making it easier to prevent those mishaps and actually succeed.
38. Eat, but Don’t Bloat Yourself!
The world of food isn’t black and white – no food is purely good or bad. While that categorization works in the short term, it can’t do anything in the long run. Don’t cut out entire food groups out of your daily regime because you’ll just find yourself overeating them at a later point in time. Instead, enjoy things but have some sense – try to find a level of moderation that will suit you. For best effect, take the “if it fits your macros” plan and eat whatever you want, but only in the context of your dieting plan. Just make sure to not gorge and you’ll be fine.
39. Sleep Is Important!
When you want to lose weight, you’re going to go through quite the adventure – you’ll be dieting, working out and doing a lot of cardio. However, you have to remember to sleep as well. If you don’t sleep, you won’t lose weight – it’s as simple as that. When you don’t get a good night’s sleep, fat loss doesn’t work and your hunger hormones go haywire, which means that your cutting process will be jeopardized. Sleep for seven to nine hours every night and you’ll be fine.
40. Keep Your Tempo!
When people do metabolic training, they often do it with fast lifts. This means that you’re cutting your already short resting periods and your lifting tempo generally stays the same. If you control both your lifting tempo and your resting periods like you should, you won’t be tired at the end of every set. Instead, a consistent tempo will make your body put itself under high metabolic stress, which will, in turn, make your bodily composition changes much better.
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