5. Do cardio
Many fitness models use cardio to accelerate the fat burning process before a photo shoot. Do cardio after your strength workout, not before it. This way you will increase the fat burning potential as glycogen storage has been depleted after the weight workout.
Gaspari, on the other hand, does it in a different way. “I prefer to do cardio in the morning on an empty stomach. When I want to speed up fat loss, I do 20-30 minutes of cardio 5 times a week. If fat loss is slowing down, I usually add 10 minutes to each session. ”
Everyone should have cardio exercise in their routine. Choose the method that best suits your plans.
6. Reduce your rest periods
When it comes to fat loss, strength is everything. Gaspari just lives by this rule. “When I work with free weights I try to reduce rest periods and use complex exercises, such as supersets and drop sets to build muscle and burn fat.”
“The important point here is that the exercise should remain intense and exhausting – don’t think that you need to do many repetitions with light weights. If you try, you will be able to maintain the same weight as when using long rest periods”
“High-intensity with short rest periods increases the effectiveness of your workouts” – he says. “It worked very well for me when I was preparing for a show and could not lose the last, the most stubborn pounds of weight.”
7. Get some sleep
People who don’t get enough sleep, suffer from slow metabolism, lack of testosterone and they feel hungry more often during the day. All these factors will work against you when you are trying to lose weight. Make sure you get at least 7-8 hours of sleep per night.
8. Consume BCAA’s
Leucine, isoleucine and valine are absorbed in the muscles, bypassing the liver. They play a great role in muscle recovery and muscle building. This means that they can be used as a source for energy as well as building blocks for new muscle!
Taking BCAA before and after the workout can really help you stay in anabolic state and burn fat better.
9. Drink green tea
Replace the usual cup of coffee to green tea in the morning. Green tea is good because it speeds up your metabolism and restores the body after intense workouts. In addition, green tea is better than coffee when it comes to hydration.
Stress releases cortisol (a.k.a. the hormone of stress) that promotes fat accumulation. Too much cortisol will make the body deposit fat in the most problematic areas.
In order to overcome stress, add some relaxing activities to your daily routine. Take a bath, read, go out with a friend, take a walk, sleep. The better you control stress, the better you will feel and the faster you will see the effect of exercise.
11. Be persistent
We know that you want to achieve results as fast as possible. But taking it slow will ensure that you’ll keep the results you achieve. Stick to a healthy diet and exercise – it leads to permanent fat loss. If you can stick to the plan at least a few months, the results will surprise you.