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Nutrition & Fitness Tips

How to Burn Fat & Tone Up

burn fat and tone up men and women

Nothing can be more frustrating than putting in the effort and not leaning out or losing the weight you want. The reason most people aren't successful is because they follow traditional “weight loss” rules that simply don’t work. Follow the below weight loss tips and you’ll lose unwanted pounds in no time.

1. Skip breakfast: Yep, the most important meal of the day is really not that important. In fact, it's most likely thwarting your weight loss plans. The moment you ingest food in the morning (especially carbs like the sugar and cream in your coffee), your body turns off all its fat burning functions to go into survival mode. Did it ever occur to you that large consumer brands push breakfast while the majority of people in America are overweight? Opt to drink a weight loss tea or take a fat burner in the morning to help curb your hunger and wait until mid morning (or even better, lunch) have your first meal of the day.

2. Lift weights: Nothing will burn fat faster than more muscle on your body. The more lean muscle your body has on it, the more fat it will burn throughout the day naturally on its own. Aim to do as many compound lifts as possible (presses, squats, pull ups, etc) as they will activate the most muscle, stimulating lean muscle growth. To support muscle growth (and fat loss) take in as much protein as possible (aim for 1g per 1lb of body weight). Whey protein isolate shakes are the easiest way to meet your protein goals.

3. Do cardio, but the right cardio: The days of spending 60 minutes on an elliptical are over. Research shows doing even just 15 minutes of high interval training such as sprints, burns more fat and provides better results than the usual cardio.

4. Eat less: Your body needs a caloric deficit of 500 calories a day to lose weight. Make sure to continue consuming high amounts of protein to help prevent muscle breakdown, taking Omega 3 essential fatty acids as well as weight loss teas or fat burners can help further stimulate the metabolism.

5. Eating frequency doesn’t matter: While the popular myth that you should eat every 2 -3 hours to “raise the metabolism” and “feed the muscles” sounds logical, it could not be any further from the truth. No scientific evidence supports this myth and in fact, there is some research that concludes eating this frequently can hurt your results. Aim to eat 2- 3 times a day with the majority of your calories coming in the late afternoon (early evening). Say what? Yep, another myth. Studies have shown people who eat the majority of their calories later in the day gain more muscle and burn more fat than those who eat most of their calories during the day.

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