Plus Protein: How to burn fat
Losing weight can prove to be a difficult challenge for many people. The good news is there is no magic or secret science, just commitment to improved nutrition and exercise. At Plus Protein we break it down into key steps to help you stay on track in your weight loss journey.
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No doubt you have heard the phrase “Fail to prepare, prepare to fail”. This phrase doesn’t only apply to end of year college exams.
First, make a plan. Plan out what you will eat for that specific meal each day of the week. Not just today, or tomorrow—every day of the week. If it’s lunch or dinner, plan out your lean protein and vegetables (and carbohydrates, depending on the meal,) and decide which ones you will include in that meal. Maybe it’s chicken, broccoli and brown rice tomorrow, and steak and salad tomorrow.
Store smart. Pack food in clear glass or plastic containers so you can access them easily and know exactly how much you have. (Refrigerate cooked ingredients you’ll use within 2 to 3 days; freeze the rest and defrost them later in the week.) Divide single servings of finished dishes into individual containers for easy portion control.
There is a phrase that “Cardio is King” when trying to lose weight. This is true to an extent. However long gone are the days where long, hard slogs on the treadmill for hours on end were the recommended workout routines.
HIIT (High Intensity Interval Training) is genuinely considered the most effective cardio
You can follow one of the three types of HIIT and use a timer to time the intervals.
Types of HIIT:
- Wing It
You can always just take the basic principle of HIIT and run for it. i.e. sprint for as long as you can, then walk until you’re ready to sprint again.
Pros: No equipment, routine, videos, or music necessary! Just push yourself to the max, then rest, then do it again! The key here is to WORK HARD!
Cons: You might slack off, you might not push yourself hard enough, this way might not be as effective as a structured HIIT routine.
- Tabata Method
- Do this: 2-4 times/week
- Total workout time: 4 minutes
- Ratio: 20 seconds of high intensity/10 seconds of rest for 8 cycles
How do Tabata: Start with a three minute warmup, 20 seconds of sprinting, then 10 seconds of walking, and repeat for 8 cycles.
*Remember, you can do Tabata, Little, and Turbulence for cycling or other methods of cardio, too. The point is to make sure you’re really working hard during the intense intervals.
This method is best for those who have zero time and are in good shape.
- Little Method
- Do this: 3x/week
- Total workout time: 12 cycles/27 minutes
- Ratio: 60 seconds of high intensity/75 seconds of low intensity
How to do the Little Method: 3 minute warmup, 60 seconds sprinting or fast cycling at max resistance, 75 seconds of walking or slow cycling at low resistance. Repeat for a total of 12 cycles or 27 minutes.
This method is best for: Those who want a more flexible routine than Tabata and are in reasonably good shape.
Monitor your Macros
Protein: Aside from its ability to help you add muscle—which, in turn, helps to burn more fat—protein has several other benefits. It is slow to digest, which can help keep you feeling full throughout the day. It also has a high thermic effect, which means your body actually has to burn energy to digest and absorb protein.
Protein can help keep you feeling fuller while eating less. To keep calories in check and encourage muscle-building at its highest, we recommend using lean animal proteins a majority of the time.
After you’ve smashed through your protein, it’s time to feast on veggies! Aside from the nutrient density and abundant antioxidants most vegetables have to offer, they also help to promote fullness due to their high water content. Fresh, frozen, or canned, each offers few calories per serving, which leads to larger portions and more fullness without the caloric overload or guilt trip.
With all of the fuss around macronutrients, it’s easy to forget that water is an essential nutrient, too. The human body is least 70 percent water, which means we’re more water than protein! Aside from the positive effects it has on your brain performance associated with proper hydration, it’s crucial to drink water consistently throughout the day to further promote fullness, prevent dehydration, and boost recovery from exercise. This calorie-free fluid also takes up ample space in your stomach, preventing you from trying to fill it with junk food and sweets.
These priorities can even extend to the order in which you eat things on your plate. Try filling up on proteins and veggies first, with ample sips of water throughout the meal. If you still have room afterward, that’s when to eat your carbs and fats.