How To Get Leaner, Faster

Although I feel the best approach to losing fat is a long term
one, there are some simple things you can do to drop fat quickly.

You primarily do it by increasing the amount, duration, and/or
intensity of your cardio sessions while slowly decreasing your
calorie intake.

If you try and shed fat too fast, whatever you did to lose it
will not be permanent and you’ll more than likely end up gaining
the weight back.

The best way to lose any amount of fat quickly is to focus on
creating more of a calorie deficit in which your body is forced
to burn more fat for energy.

This is primarily achieved by slowly cutting your calorie intake
and slowly increasing your cardio input. Notice how I put
“slowly” in front of both.

If you start reducing calories too quick, you’ll force your body
into “starvation mode” in which it starts holding onto stored
body fat instead of burning it for energy. And if you start
doing too much cardio too soon, you’ll run the risk of
overtraining or getting injured.

What about weight training? The weight training remains a
constant in this equation. It has little to do with losing fat
fast.

In fact, you may want to lessen the weight training the next few
weeks and instead focus more on the cardio, which will have more
of an impact on the fat burning.

Bottom line, to lose any amount of fat fast, you have to burn
more calories than you consume.

The best way to do this is by dropping your daily calorie intake
while increasing your daily cardio output.

The first week, start getting rid of extras that you may eat,
like dressings, oils, butter, sugars, syrups, and desserts.

Then the next week, reduce your calories again by 150-200
calories. This slow, methodical drop in calories will not
trigger “starvation mode” in which your body will start holding
onto fat.

Also, you’ll want to start upping the amount and/or intensity of
your cardio. If you’re doing 2 or 3 sessions of cardio a week,
add another session. If you’re already doing 4 or 5, then
increase your intensity more so than your time.

The combo of slowly dropping your daily calories while also
increasing the intensity and amount of your cardio will get you
in a fat-burning stage.

Then, continue on with this approach and soon you’ll be staring
in the mirror at a leaner, more muscular you.

1. Prev:Gyms Are A Complete Waste Of Money
2. Next:How Building Muscle Helps You Lose Fat