Coach Mario C

10 Ways to Burn Fat Faster

by Mario Castrejon on April 12, 2012

Everyone always seems to be looking for ways to burn fat faster. In order to burn fat faster you will need to focus on the following 4 things: healthy nutrition, strength training, high intensity interval cardio, and proper recovery. Remember that 80% of your results will come from nutrition so make sure you have a good plan and follow it. Here are 10 ways to burn fat faster:

Eat breakfast

Your metabolism slows down as you sleep so it’s very important to eat a good breakfast to start up your metabolism again. I recommend not letting an hour go by without eating from the time you wake up. If you are going to cook something that requires you to chop some veggies or fruits, it is a great idea to chop them up the night before and having them ready for the next day.

Drink green tea

Green tea will help boost your metabolism and this way you will burn more fat. Do not add any sweeteners to the tea, especially artificial sweeteners.

Drink plenty of water

Eliminate all juices, sodas, sport drinks, and alcoholic beverages. Focus on drinking pure water and aim to drink half of your body weight in ounces. For example a 200-pound guy will need to drink approximately 100 ounces of water per day. Everyone is different and depending on your activity levels you may need to drink more or less, but start with drinking half of your body weight in ounces and adjust accordingly. Always measure how much water you are drinking per day and make sure to reach your daily goal.

Eat protein at every meal

Eating protein at every meal will fire up your metabolism. Your body uses more calories to break protein down so you will burn more calories. Eat about 1 gram of protein per body weight. For example a 200-pound guy will need to eat approximately 200 grams of protein per day. Protein is necessary to build and maintain muscle mass so you don’t get the skinny fat look.

Eat veggies at every meal (except post workout)

Veggies are low in calories and will fill you up. They are high in fiber, water, vitamins & minerals. Some examples are spinach, broccoli, kale, asparagus, and zucchini.

Eat healthy fats at every meal (except post workout)

Yes in order to loose fat, you need to eat healthy fats. Healthy fats help with fat loss because they slow down digestion. Some healthy fats are almonds, walnuts, peanuts, avocado, fish oil, and olive oil.

Drink a post workout shake

After an intense workout, your body needs to be replenished and the recovery process needs to start. Your recovery shake should contain protein and carbs. I recommend you try the P90X Recovery Formula.

Weight training

Weight training is a great way to burn calories fast because it will increase your resting metabolic rate, which are the calories you burn while you rest. It will boost up your metabolism and you will build muscle. One pound of muscle burns up to nine times the calories of a pound of fat. In order to build more muscle you need to focus on compound exercises such as dead lifts, squats, bench step-ups, lunges, bench press, shoulder press, push ups, and pull ups. A great workout program that incorporates most of these exercises is P90X.

High-intensity interval training (HIIT)

HIIT is cardio performed at a very high intensity level with short amounts of rest in between. This type of cardio is so intense and it will boost up your metabolism so that your body will keep on burning calories throughout the day. HIIT is a lot more fun, intense, and challenging than aerobic cardio. Here’s a 30 min HIIT routine that you can try: warm up for 5 minutes, then sprint for 1 minute and walk for 1 minute, repeat that sequence 10 times, then finish with a 5 min cool down. If you really want to step it up and take on a great challenge, then you got to checkout Insanity.

Get enough sleep

Your body recovers from your intense workouts while you sleep. You need to aim for 7-8 hours of sleep per night to fully recover and build muscle. If your body is tired it will lack the energy to do normal daily activities, which includes burning calories efficiently. Getting the proper amount of sleep is the best way to make sure your metabolism runs smoothly.

If you have any questions feel free to contact me.

Mario Castrejon
Independent Team Beachbody Coach


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