If we were to ask 100 random strangers on the street what their fitness goals are for 2021, an overwhelming majority of them would say, "lose weight".
That is what they would say, but that's not what they mean. What they mean is they want to burn fat. They have learned to associate the bathroom scale with a pair of jeans in the closet. While losing weight and burning fat might be used synonymously, they are absolutely not the same thing. Truth be told, almost nobody cares how much they weigh, what they care about is being able to wear their skinny clothes again. To do that ,we gotta be burning some fat. Here are 5 things you can do now, plus 1 bonus tip to hack the fat burning process and speed up results. They aren't in any particular order, but the first one you can do while you read this, so go get a drink.
#1 Drink More Water
Drinking more water is easy enough. But Why?
Water is a key component to burning fat, in fact it is the key ingredient to the first stage of lipolysis (the break down of fat) called hydrolysis where water moves into the fat cells to begin breaking them down. This isn't the only function of water in the fat burning process though. It has been studied and found true that drinking water increases the base metabolic rate. Sounds super scientific but really that just means that when you drink water, your metabolic system starts to work up to 25% faster within minutes. If you want to burn the fat, you gotta drink the water.
#2 Sleep More
You're probably like yeah, I wish. Well, you probably can sleep more, it might be during Netflix time, or during the new episode of whatever that comes on at 9pm. Chances are more sleep is possible, but like other things, you have to be intentional about it. Sleep is extremely important to burning fat in several different ways. The first way is super obvious, the longer you're awake the more likely you are to eat. The second reason is more of an explanation for the first, there is an actual link between being sleep deprived and high levels of the chemical in your brain that tells you that you are hungry. If you want to burn more fat, get more sleep.
#3 Try Intermittent Fasting
Intermittent Fasting is not necessarily a new thing, however, it has only in the last couple years gotten the research and attention that it needed to get a name, and some clout. Before then it was just called, I skipped breakfast today. It is more than that though. The powerful effect that fasting has on the levels of growth hormone is what make it such an important tool for burning fat. When you fast, the growth hormone levels in your body can be up to 5 times higher than after eating. These growth hormones are key to your body burning fat and turning calories into muscle instead of storing them as fat. This is coupled with lower insulin levels in the blood during the fast, high insulin levels are the body's way of sending those calories right to storage. IF is not a complicated diet plan, it doesn't inherently require calorie counting and food weighing, it's not a list of approved or eliminated foods, it can be coupled with diets like that, but at the core it is simply just a selected amount of hours to eat and the rest is fasting. The most common application is simply to skip breakfast and then eat your needed calories in a 4,6, or 8 hour window starting around lunch time. The first several days, up to a week of this can be difficult to mentally endure, but after that is becomes rather easy, and if you make it to that point, it is likely that you are already seeing the benefits.
#4 Lift Weights
I can totally geek out on this one, so I am going to keep it very simple for brevity sake. The muscle you build during weight training workouts helps tremendously in the fat burning game. First, muscle burns more calories than fat. Second building muscle also requires calories stealing some of your body's ability to store those calories as fat. Bottom line, building muscle mass through weight training utilizes calories more effectively. Spend some time during your workouts with the intention of building muscle through weight or resistance training. There is very little that will have a bigger impact on fat burning than this alone.
#5 Incorporate High Intensity Interval Training (HIIT)
Along the same line as the last tip, properly programmed and performed HIIT workouts will require more muscle recruitment. The workouts themselves are designed with designated amounts of time at max effort, followed by periods of rest. Those periods of max effort will push your body and muscles close to if not all the way to failure. That might sound terrible, but an example is do as many pushups as possible in 60 seconds, then take 60 seconds off and do it again. The great thing about HIIT workouts is that they don't have to be complicated or time consuming to be completely effective. The same 30 minutes you might have spent walking on a treadmill will have a 10 fold increase in effectiveness if the same 30 minutes is utilized for a HIIT workout. Research has shown that properly programmed HIIT workouts can have a fat burning benefit for up to 48 hours after the workout is performed. Whereas, the benefit from the treadmill stops within minutes of stepping off at the end of the session. Two different workouts performed in the same time domain, one is incredibly beneficial to burning fat and the other has very little impact on fat burning at all.
I have been round and round with supplements in my time in the fitness industry. A lot of them are junk and even more are just not necessary. If someone is out there telling you that you have to buy this product to reach this goal, they are just flat trying too hard to sell something, and that is about as nice as I can be about it. Now with that disclaimer out of the way, I use supplements, and I have for a long time. No, they are not necessary to achieve goals, but this is about hacks and good, safe supplements can tremendously help someone achieve a goal. When it comes to supplements I care about some things a lot more than others, first is safety, are the products third party tested? If the answer is yes, I look at the cost, will I spend that to help me achieve this goal? If the answer to that is yes, I will give it a shot and see what the results are. For me to recommend a product to someone it has to meet even higher standards than it does for me to try it. I have to know that it is not only safe and a good value, but it also has to be noticeably effective. This product stack for burning fat tics all those boxes and a few more, it is gluten free, soy free, non-gmo, vegan friendly, and contains no artificial sweeteners or colors. I can comfortably recommend it to anybody that is looking for a little supercharge to their fat-burning goals. And at the time of posting this, it will ship for free with some other freebies.