Struggling to lose that last bit of bodyfat, or looking to drop as much fat as possible in a short amount of time? Check out the tips below!
By constantly changing the intake of your nutrients, your body is forced to adapt to the changes by keeping metabolism high and burning optimal levels of bodyfat. For a weekly cycle, try increasing your calorie intake on your major workout days (such as legs and back days), and decrease it on cardio-only days. This will signal your body to build more muscle and burn more fat, as it can’t get used to and adapt to a constant stream of nutrients. Start with a 10% increase/decrease, and adjust the frequency of your low calorie days depending on your results.
To keep the metabolism ramped up during weight training, try some intensity techniques. Decrease your rest periods between sets, superset two or three exercises (done back-to-back without rest), or throw in a short, high intensity cardio session (5-10 minutes) between exercises. These will all ensure your heart rate is kept up during the workout, and that your body is burning as much bodyfat as possible.
High intensity interval training (HIIT) utilizes different fuel/power mechanisms within your body, forcing it to adapt to different stresses. Studies have shown that HIIT burns more calories, and more calories from fat than the same length of training at a medium intensity. To incorporate HIIT training, start with work: rest periods of 30:60 seconds, and perform 15-20 minutes per workout. As you get fitter, adjust the ratio of work: rest, and aim for 2:1.
Many researchers believe that there is a greater tendency for the body to store fat if carbohydrates and fats are consumed at the same time. To combat this, make sure you eat either Protein + Carb meals (best consumed in the morning or around workouts), or Protein + Fat meals (at other times). This will ensure the carbs are used as energy and will not promote further bodyfat gain.