At 
some point or other we have all wanted to burn off some body fat, but what if you want fast results? Well fear not, here are my top tips to help burn off that tire around your waist.
1. Pre-breakfast Morning Cardio
Studies show that working out in the morning burns up to 3 times more fat compared to working out at any other time during the day. To get into the 'fat burning zone' a minimum of 30 minutes of cardio is required.
During the day your body’s main source of energy is the carbohydrates that you get from eating your meals. As you sleep at night for 6+ hours, your body uses up all those carbohydrates as energy for the various bodily functions that go on even while you sleep. When you wake up in the morning your body doesn’t have any carbohydrates left to use and it will look to burn body fat instead for energy.
For you to take advantage of this morning fat burning opportunity you have to exercise first, before eating breakfast. If you do have breakfast, then you’ll just give your body more carbohydrates as a source of energy instead of the body fat that you want to burn off.
Another great thing about working out first thing in the morning is that your metabolism gets revved up and then stays elevated throughout the day. An elevated metabolism means that you’ll burn more calories and lose more weight. If you exercise at night you may still burn fat while you work out but as soon as you go to sleep your metabolism will slow down and you may miss out on burning extra fat burning that you could have had during the day if you’d exercised in the morning. When you sleep your metabolic rate is always at its slowest.
For advanced athletes adding an extra workout to your daily routine 4-6 hours after your morning workout will maintain your already high metabolism. Most fat calories are burned when doing cardio at moderate intensities. If you make your second workout of the day a weights workout, then you will burn mostly carbohydrates during it provided you have ingested carbs during the day.
2. Eat Breakfast
Another way to keep your metabolism revved up all day long is to eat breakfast. Have breakfast after your morning cardio and you’ll give your body the perfect combination to jump start your metabolism. If you skip breakfast your metabolism will run slower causing you to burn less fat.
Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, will also keep you energized throughout the day and lower your stress levels.
It is best to have 6 small meals throughout the day as this will keep your metabolism at a higher level. Every time you eat, your body uses energy to break down, digest and use the food. Eating a small meal every 2-3 hours allows the body to experience calorie burning and less calories are stored as fat. Consuming multiple meals also aids in lowering cortisol levels allowing testosterone levels to remain high. Elevated testosterone levels increase muscle growth, which in turn boosts calorie burning properties in your body.
3. Consume protein
It is recommended that you consume at least 1 gram of protein per pound of body weight every day. This should be split between your 6 meals throughout the day. Following a high protein diet means you will need more calories just to maintain bodyweight levels and in turn it makes it easier for your body to burn fat. The constant stream of amino acids also means that muscle tissue is less likely to be broken down. Great forms of protein are lean cuts such as chicken and turkey breast, lean beef and low/non fat dairy.
There are also supplements available that can aid with fat burning, here is my guide to those all important supplements:
Caffeine
Caffeine is involved in increasing the mobilization of fat cells into your circulation and is seen as a potent stimulant.
Caffeine's stimulant properties aid strength training if used pre-workout and can also help to reduce muscular soreness.
Green Tea Extract
Green tea contains high concentrations of epigallocatechin gallate (EGCG) which is responsible for the tea’s positive thermogenic effects.
In addition to its fat burning qualities green tea extract is also a powerful antioxidant. EGCG is a more powerful antioxidant than vitamin C and more effective than vitamin E at cell protection.
Forskolin
Forskolin is extracted from the roots of the coleus forskohlii which is a wild plant that grows throughout India, Thailand and Burma.
Forskolin stimulates the part of the brain that synthesizes epinephrine (adrenaline) and norepinephrine. Together, epinephrine and norepinephrine directly increase the heart rate, triggering the release of glucose from energy stores and increasing blood flow to the skeletal muscle.
It has been shown that forskolin is also beneficial for decreasing body fat levels and stimulating free testosterone levels.
L-Tyrosine
This naturally occurring amino acid can impact the production of neurotransmitters such as epinephrine and norepinephrine, which are responsible for fat mobilization and fat burning. This impact usually occurs when dieting so supplementing L-Tyrosine into your daily routine when in a dieting phase can help your mind stay balanced as well as aiding with fat burning.
Capsaicin
Capsaicin is known as the element which makes chilli peppers hot. It also helps increase your levels of norepinephrine which aids fat burning.
Acetyl-L-Carnitine (ALCAR)
ALCAR is the acetyl eater of L-Carnitine and occurs naturally in animal products such as red meat and dairy products and is vital for fat metabolism.
It has been reported that using this supplement results in a great increase in muscle carnitine content and studies show that increased skeletal muscle carnitine levels result in a greater use of fats for energy during exercise.
Conjugated Linoleic Acid (CLA)
CLA is a fatty acid found naturally in red meat and dairy products. It is known for its fat loss properties and also helps with cellular health and muscle building. Scientific studies uphold CLA supplementation as a simultaneous fat burning, anti-catabolic and anabolic aid.
Hydroxycitric Acid (HCA)
HCA is an appetite suppressant and has been shown to increase lipolysis (fat burning), boost serotonin levels and allow the body to use fats instead of carbohydrates for energy.
Here are some tips to help you get the most out of your fat burner:
1. Drink a minimum of 8 ounces of water with each dose of fat burning product and keep hydrated throughout the rest of the day.
2. Take your first dose upon waking (before your pre-breakfast cardio).
3. Take a second dose 30-60 minutes before lunch and take your last dose 30 minutes before dinner.
To summarize, in order to get fast acting results you will require:
- 30 minutes of steady pre-breakfast cardio.
- 6 small meals throughout the day to keep your metabolism high.
- Time permitting, an extra workout 4-6 hours after your cardio to keep your metabolism high.
- A fat burner from the list above to help you achieve the results you desire.
These tips will assist you in elevating your metabolism to burn more calories and fight fat on a daily basis and ultimately help shed all that unwanted body fat.
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