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Sustainable Fat Loss Tips and Tricks

Do you want to get shredded?
When it comes to obliterating body fat, some methods are more effective than others and surprisingly – all of them involve the gym.
You may be wanting to get shredded for a healthier lifestyle, a holiday, a competition or for the summer, whatever your reasons are, make sure you give these your all and you’ll see results in no time at all!

Are you ready?
Healthy eating – because abs are cooked in the kitchen
There’s no shortcut when it comes to healthy eating. You can exercise all you want but if your nutrition isn’t locked down you won’t see results.
Ensure you cut out sugar to a minimum; this will immediately remove an excess amount of calories from your daily eating. To lose belly fat you will need to be operating on a calorie deficit so understanding your daily macro needs is vital. Meal prep in advance so you can ensure all your portions are correct and you are getting the correct amount of protein, fats and carbohydrates.

HIIT cardio to burn fat in your sleep
HIIT cardio is an excellent form of training, which really does obliterate that body fat! HIIT cardio involves a series of high-intensity intervals paired with low-intensity intervals. For example you would sprint for 30 seconds then walk for 30 seconds. This type of training puts you into an oxygen debt because your heart rate remains elevated for up to 48 hours and therefore burns more calories to sustain itself.
HIIT cardio only needs to be in short busts such as 20 minutes with 10 fast intervals and 10 slower ones.

Strength training – lift to lose!
Strength training is an excellent way to lose those extra pounds. Growing and maintaining muscle requires excess calories so your body will burn through an accelerated rate of them during and after the workout. Strength training has a much greater level of excess post-exercise oxygen consumption than aerobic exercise.
Strength training will also allow you to sculpt certain areas of your body giving you tone and definition wherever you should focus your training.

Be careful with those carbohydrates
When you have the wrong ones at the wrong times, carbohydrates can be your worst enemy. It’s all about the type of carb you eat – there are low GI and high GI carbs. Low GI carbs digest slowly meaning they give you a tapered release of energy and keep you fuller for longer. Good examples of these include sweet potatoes, oats and whole grains. High GI carbs give you an almost immediate spike of energy but wear off fast leaving you hungry shortly after. Choosing low GI carbs will keep you fuller for longer and will help prevent any excess being stored as fat.

Drink more water
More than often when your stomach is growling you are thirsty not hungry! Most of us live in a state of dehydration believe it or not. Water not only helps keep your body hydrated and functioning correctly, it also helps to flush your system and can help boost your metabolism. Try drinking a full glass of water about 30 minutes before you eat a meal to help prevent overeating and continue to drink water throughout the day.

Follow the above 5 steps and you will be well on your way to obliterating that body fat FAST! Give it your all and remember there are not shortcuts to fitness!

No matter what stage in life you are at, having a high body-fat percentage is never healthy. It sets the stage for serious health complications that come with being overweight or obese. Chronic diseases, cardiovascular disease and some types of cancer can all result from having high body fat percentages.

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