Effectively decreasing bodyfat while maintaining muscle mass is more complex than implementing one or two fat-burning strategies. Many bodybuilders simply cut carbs and start taking a fat burner when they go on a program to shed bodyfat. Knowing how to make the most of supplementation, diet and training, however, can dramatically impact the ability to shed bodyfat.
Consider integrating several of these fat-burning strategies into your next ripping-up phase.
1 | Use a thermogenic product
There are many different types of “fat burner” supplements on the market, but perhaps the most popular and effective category is thermogenics. Thermogenics work by boosting the body’s metabolism. That is, you burn more calories during a given activity, even if you’re just sitting on your butt watching Pumping Iron again. Most products achieve this effect by increasing norepinephrine (a neurotransmitter that the nervous system releases; it is basically a form of adrenaline). Synephrine is one supplement that raises norepinephrine. Try doses of five to 20 milligrams (mg), from a standardized Citrus aurantium extract, once or twice daily for a maximum of 40 mg per day.
2 | Take a fat mobilizer
You not only want to burn more calories, but also to make sure that many of those calories come from stored bodyfat. Certain supplements help to encourage fat to leave their hideaways (fat cells) and get burned for fuel. Forskolin is derived from the mintlike herb Coleus forskohlii. It activates fat breakdown from within fat cells. Supplements that deliver 20-50 mg of actual forskolin, taken two or three times per day, might do the trick. Caffeine also works well to get exercising muscles to use more fat. Take 200-400 mg an hour or two before workouts.
3 | Use an appetite suppressant
To shed more bodyfat, you have to eat less there is no way around it. The good news is that there are supplements that can help blunt hunger pangs and keep you from binging. Simmondsin is a jojoba extract that can dramatically blunt appetite by stimulating the production of cholecystokinin, a hormone that increases feelings of satiety.
Try doses of 100-500 mg on an empty stomach, one to three times per day.
4 | Try a thyroid enhancer
Seven-keto is a natural metabolite of dehydroepiandrosterone (DHEA), the hormone that forms testosterone. By increasing the production of thyroid hormones, 7-keto increases metabolic rate. Try 100-200 mg of 7-keto DHEA per day in two or three divided doses.
5 | Take healthy fats
Healthy fats are beneficial to dieters, whether the fats come in supplement or whole-food form. Supplements include essential fatty acids from fish oil or flaxseed oil. Take two to four grams (g) of fish oil or a tablespoon or two of flaxseed oil daily.
For whole-food sources, rely on avocados; nuts and seeds; fatty fish, such as salmon; and healthy oils, such as olive and canola.
6 | Eat multiple meals a day
Each time you consume a meal, your metabolic rate rises as your body processes the food. The more meals you eat daily, the higher your total metabolic rate. This method of eating also provides your body with an influx of energy and nutrients, helping to keep your body chemistry stabilized until the next meal so that it doesn’t tear down muscle mass to produce needed nutrients. Strive for six or more meals a day spread two or three hours apart.
7 | Consume fewer calories at each meal
If you’re eating more meals, you must reduce the number of calories consumed at each one to prevent taking in more calories than before you started your diet. Strive for fewer total calories than you need for maintenance to encourage your body to tap into bodyfat stores for energy. See #3 on taking simmondsin to blunt your appetite.
8 | Increase vegetable and fruit consumption
Fruits and vegetables are high in fiber and in water. In addition, each fruit and vegetable provides a unique nutrient profile. Vegetables are particularly good for dieters because of their very low calorie counts. Fruits are relatively low in calories, but generally contain more carbs. While dieting, limit fruit consumption to a piece or two a day. Steamed vegetables, such as broccoli, cauliflower and spinach, are essentially “free foods” for dieters, and they can be eaten in large quantities throughout the day.
You don’t need to count them against your total carb count.
9 | Reduce calories throughout the day
One of the best strategies for ramping up bodyfat burning is to reduce the number of calories consumed at each meal. For example, on a 2, 400-calories-per-day diet, consider this caloric strategy for successive meals, beginning with breakfast: 600, 500, 400, 300, 400, 200. (The bump up in calories for the fifth meal is to allow a little more food at dinner.)
10 | Keep carbs moderate
Some bodybuilders virtually eliminate carbs from their diets. That may be a good idea a few days before a bodybuilding contest, but it’s rarely a good idea for long-term bodyfat reduction. A good rule of thumb is to eat I g of carbs for every pound of bodyweight on your lowest carb days. Most bodybuilders, even smaller ones, can consume up to 200 g of carbs a day and still shed bodyfat.
11 | Reduce carbs throughout the day
One of the best ways for dieters to cut calories is to consume fewer total carbs. You can cut calories per meal by cutting mostly carbs (as well as some saturated fats). Consider this strategy for consuming 200 g of carbs per day: take in 80, 40, 40, 40, 0 and 0 g at successive daily meals beginning with breakfast. Assuming that you train in the afternoon, take the last 40 g of carbs postworkout (see #14). Your dinner and late-night snack should not include any carbs, as those are the times of day when your body is most likely to store them as bodyfat.How to delete photos on facebook? How to make money fast as a woman? How to cook burgers in the oven? How to use a colon? How to draw braids? How to view wifi password on iphone? How to plant corn? How to get cheap hotels? How to delete youtube channel? How to turn off an iphone? How to make a video a live photo? How to get rid of mites on humans? How to wear airpods? How to increase stomach acid? How to renew my passport? 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