As a fitness model and former natural bodybuilder, I have tried every diet trick in the book to get lean while holding on to muscle—carb backloading, carb cycling, ketogenic and even paleo. Each has its pros and cons. There are multiple branches of that tree, and some particular training protocols that need to be observed along the way because a number of factors contribute to real fat burning. It’s essential to learn the fundamental strategies that will speed up your shred.
It’s important to set real expectations—burning fat requires serious dedication and hard work. But while there’s no magic quick-fix solution to getting lean and shredded, there are some basic, simple habits that I found were especailly helpful, and don’t require extreme lifestyle changes. Here are some of the most valuable lessons I’ve learned about how to burn fat and keep it off.
<p class='slide-count'>1 of 5</p><img width="1109" height="614" src="/uploadfile/2024/1208/20241208224012173.jpg"><p class="photo-credit">Cecilie_Arcurs / Getty</p>LISS or HIIT?
We all dread cardio, but it’s an important training component that helps to create a needed calorie deficit to speed up the metabolism. But which form of cardio is best: low-intensity steady state (LISS) or high-intensity interval training (HIIT)? While HIIT is finally gaining momentum as the preferred method of cardio, both have there place in a fat-burning program. Low-intensity steady-state cardio allows for a longer fat-burning session, but HIIT training cranks up your metabolic rate and increases fatty oxidation rates for hours post-workout.
Instead of choosing one or the other as your “exclusive” form of cardio, try doing a few sets of HIIT then move into steady-state training, as this will allow you to reap all the benefits of both in one workout. You’ll get your interval work in while your energy stores are high, and the steady state cardio will burn even more fat than usual because the intervals will have led to glycogen depletion.
Another option is to do LISS while fasting before breakfast for a minimum of 40 minutes, and to perform HIIT cardio in a separate session. A recent study from the UK published in the British Journal of Nutrition found that when fasted subjects did morning cardio, they burned 20 percent more fat than when they had a meal before the cardio.
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Eat Healthy Fats
When trying to drop fat, it may seem appropriate to reduce dietary fat. At nine calories per gram, fats are a denser caloric investment than carbs or protein. In fact, fats are good for you, that is if they’re the good fats: monounsatured, polyunsatured fats, and omega-3 fatty acids. They’ll help you acutally lose fat, build muscle, and recover faster from workouts. Healthy fats also have numerous health benefits that can protect you cardio-battered joints. Avocados, extra virgin olive oi, and fish are some prime food sources for the good fats.
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Add a High-Carb Day
When you’re trying to shed the weight, most people turn to low-carb diets. Yes, I can see you nodding your head in affirmation. But what most seem to forget is that carbs are your body’s preferred fuel method. That’s why it’s beneficial to add a carb up-day to reset the metabolism to get your engine revving again. A long-term, low-carb diet can cause adverse effects like making your leptin levels fall faster, which will slow down the metabolism at a faster rate.
To prevent this from happening, plan your high-carb days around your more intense sessions, such as leg day—consuming more carbs pre- and post-workout. Adding one to two high-carb days indicates that you’re carb cycling, which will help you avoid any plateaus that may be on the horizon.
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Eat Protein…And More Protein
This is a no-brainer, right? At only four calories per gram, protein is an ideal choice for keeping your calorie count in check. It also keeps you fuller for longer and works to reubuild and preserve muscle. Research has also found that a high-protein diet increases fat loss because it increases the metabolic rate while decreasing hunger.
You’re probably familiar with the M&F recommendation of 1 to 1.5 grams of protein per pound of bodyweight. If you’re already hitting this quota, then consider increasing that slightly, adjusting as necessary elsewhere for your target calorie count.
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Water, Water, Water
You can try to will yourself into eating less at each meal, or you can put some proven science to work for you at the dinner table. A 2010 study found that participants who drank a full glass of water before dining typically consumed 75 to 90 fewer calories from that meal. It’s not complicated—the extra water made them feel fuller.
Drinking more water will also ensure your metabolism is running smoothly and will ensure that you stay hydrated. Additionally, consuming more water keeps your body shedding more water. Some athletes find that they retain less water when they begin consuming more. Aim for half your bodyweight in ounces per day. So a 200-pound individual should strive for 100 ounces.