Take advantage of these easy fat burning tups for bodybuilders. We all want to look good and shredded at some point in our journey, maby just to look good on the beach.
Regardless of what the reason is you need a game plan to achieve your desired results – take this survey to identify the best game plan for you.
Here are some easy fat burning tips to get shredded faster.
15 Easy Fat Burning Tips for Bodybuilders
Consume More Protein
Think you just need protein during a bulk? Well as it turns out protein is even more useful when trying to lose fat! That’s because protein has a much greater thermic effect on the body compared to other macronutrients.
Processing protein-rich foods is a lot more work for your body which means you will burn more calories while digesting.
As much as 25% of the calories associated with a high-protein meal are burned during the digestion process compared with 5-15% with carbs and fats.
On top of that, protein makes you feel fuller thereby reducing the likelihood of binging on your favorite junk food.
Start Carb Cycling
A lot of people seem to think they need to cut out carbohydrates completely in order to lose weight.
Fortunately for you pasta lovers that’s not the case – you just need to change the timing of your carbohydrate intake.
When you carb cycle you are essentially consuming more carbs on the days you go to the gym and less carbs on your rest days.
This gives your body the carbs it needs to provide fuel for those difficult workouts and nutrients to help rebuild the muscle tissue afterwards.
Many people feel this is more effective than going low-carb since it keeps your metabolic rate higher and gives you nutrients to replenish glycogen stores.
Now just because you are carb cycling doesn’t mean you can consume any kind of carbs you want on your gym days – stick to complex carbs like beans, vegetables and whole grains.
Avoid processed, simple carbs that won’t really give your body much in the way of useful nutrients.
Switch to Interval Training
Is your idea of burning fat getting on a treadmill and running at a steady pace for 30 minutes?
Just because the cardio bunnies you stare at are doing that doesn’t mean it’s actually effective!
Replace that garbage with high intensity interval training – that means short bursts of heavy intensity running followed by a low intensity recovery.
If you train this way you will burn tons of calories as your metabolism will be through the roof – even after your session is over.
Don’t do these every day as they can be very taxing on your body, stick to 1-2 sessions per week for 20 minutes.
Get Up and Move
If you spend hours every day seated at a desk take some time to get up and move around!
If you spend too much time seated you will reduce your metabolic rate very quickly, so take some time to get up and walk around, stretch, etc.
If possible replace your workstation with a standing desk. If you have trouble remembering to get up just set a reminder on your phone to get up and go for a walk or grab a cup of coffee.
Get 8 Hours of Sleep
Are you going on 5 hours of sleep every night?
In addition to being low-energy throughout the day (which you probably have noticed) you will also suffer from lower metabolism!
Make sure you get to bed early every night so you can get the rest you need – it will help boost your recovery, burn more calories and feel better in general.
Reduce your Stress Levels
In addition to messing up your sleep and occupying your thoughts, stress will also cause your body to spike cortisol levels – the stress hormone.
When these levels stay up for too long they mess with your health, boost blood pressure and cause your body to gain weight.
Additionally people who have stressful lives tend to eat more junk foods thereby putting on even more fat. If you constantly feel stressed out find ways to relax a bit and bring those cortisol levels down.
Many lifters tend to neglect the full-body workout in favor of a collection of isolation exercises.
That means less deadlifts, squats, pull ups and dips and more curls, lateral raises, lat pull downs and rope push downs.
Hopefully you all know at this point that compound exercises build more muscle – but what you might not know is that they also fire up your metabolism a lot more as well.
Think about it – those exercises recruit way more muscles so it makes sense that your body will be burning a lot of calories doing them.
Doing the compound exercises also has the added benefit of reducing muscle loss during a cut since you will be hitting them with heavier weights.
Eat a Big Breakfast
This one might confuse some of you guys, but hear us out.
Numerous studies have shown that eating a large breakfast will result in eating fewer calories throughout the day.
On the other hand, a small breakfast or even skipping your breakfast will result in calorie binging throughout the day, particularly at lunchtime. Next time you wake up don’t ignore the most important meal of the day!
Do Some Skipping
Whether in the middle of the day, when you wake up or in between sets at the gym skipping is a great way to boost your metabolism.
It’s a high intensity exercise so it doesn’t take long to fire up your heart rate and start shedding calories.
Give Yourself a Cheat Day
If you diet for too long your metabolism will adjust to the lower calorie levels – that’s why it’s important to throw in a cheat day or even have an entire week where you eat at maintenance calories.
This will allow your metabolism to stay high because it thinks it will be getting more calories.
Mix Up Your Cardio
Do you train on the same cardio machine, every day, for the same amount of time?
Chances are your body has adapted to the exercise and it is no longer effective.
Changing to a different piece of equipment will help shock your body into working harder, not to mention it will keep you from going into your usual routine.
Improve Your Form
When you lift a weight do you drop it right back down or lower it slowly?
It’s easy to focus on lifting as much weight as possible but if your form is terrible you aren’t going to get the maximum benefit from the exercise.
Make sure you lower the weight slowly and perform each rep in a controlled motion – that will not only give you the best result for building muscle but also for getting your metabolism elevated.
Limit Rest Periods
It’s easy to take extended rests between sets by talking to your friends, texting on your phone, going to the washroom, checking out the girls, etc.
However taking too long of a rest will bring your heart rate and metabolism back down. Instead, keep your rests brief (time them if necessary) in order to keep that metabolism elevated.
Combine Isolation Exercises into Dropsets
Instead of doing your standard dumbbell curl for 3 sets of 12 reps, try mixing it up a bit.
Try doing a heavier weight for the first few reps until failure then drop the weights and pick up something a bit lighter and keep going.
You can do this multiple times if you like so experiment and see what works for you. It will get your muscles screaming and your metabolism elevated – what’s not to like about that?
Consume Ingredients That Burn Off Fat
Did you know many guys have a slow metabolism and are losing little or no fat because of it ?
If you are one of those unlucky guys that has a slow metabolism there are a number of things you can do to fix that.
Make sure you are sleeping enough, eating healthy, exercising regularly and taking in the right ingredients.
The best way to supercharge your metabolism and lose fat is taking in an all natural fat burner. – See the best 3 fat burners here.
These supplements contain ingredients that are scientifically proven to :
- You will have a higher metabolic rate, burn more calories throughout the day.
- Suppress hunger cravings, you will be less tempted to eat junk foods and candy
- You will increase your energy levels, you will have higher energy levels throughout the day.
- Eliminate water retention, you will hold less water and look more cut.
Just make sure that the supplement you are using contains scientifically proven ingredients in generous dosages.