Fast Fat Loss – The Basics

All of a sudden we have crept into June. That July beach holiday you booked back in February (thinking four months is plenty time to get in shape) is not far off now. If you have left it until now to blitz-it-for-the-beach and you are planning a four week assault on your body fat, here are the basics you need to ensure results.

• Create a calorie deficit. To drop fat you must burn more calories than you consume. To drop fat fast, that doesn’t mean just eating less of the foods you are already eating, rather you will have to change the foods you eat. The most effective way to create a deficit is to use a combination of diet and exercise.

• Your Diet – You should be eating mainly vegetables, lean proteins and fruit. You need to reduce your intake of starches and refined carbohydrates as much as possible. Eat smaller portions more often (4-5 meals per day). This will help maintain blood sugar levels and keep feelings of hunger away. As for chocolates, biscuits, crisps and alcohol – I think you know the answer to that.

• Exercise – Interval training and resistance training burns the most calories. Combine the two for the best results, either in circuit format during the same training session (intervals to weights circuit to intervals etc.) or on alternate workouts (Day 1 – Interval cardio, Day 2 – Resistance training, Day 3 – Interval cardio etc.). Hit the gym at least 4x per week. The length of time you are at the gym does not matter if you are not working. Intensity is the key to fast fat loss. For some workouts designed to bust fat, checkout our Two Week Booster program and Super6 Series.

• Fluid Intake – Drink water, lots and lots of water. You are probably not drinking enough anyway and when you are exercising regularly you are going to need to keep hydrated. Being dehydrated impedes brain function and the regulation of the nervous system. That feeling of hunger you get between meals that causes you to snack on junk is your brain telling you it’s thirsty. And if you are ever feeling thirsty, then you are really dehydrated. Not only does proper levels of hydration help your body function better, it also leads to increased fat loss. Your body will burn a lot of calories in transporting water to all your organs and water is one of the best appetite suppressants out there. More water = more fat loss.