If you are a beginner to weight lifting or a seasoned vet it is safe to say you want to know how to burn fat fast without losing muscle. All the hard-earned muscle you build from going to the gym day in and day out should not be compromised when you are trying to BURN fat.
Burning fat fast is key to living the effortless alpha lifestyle. You want to look good in and out of clothes. The only way for this to occur is if you burn that fat around your midsection and get a six-pack. You want to burn the fat fast without losing muscle by being smart with your choices in and out of the gym.
You probably heard the phrase before “work smarter not harder”. Same applies to your fitness goals. Burning fat fast is really all a mind game. It’s 80% mental and 20% physical. Of course you need to move your body and put in work but making smart choices to burn fat fast without losing muscle is key. I will guide you through step by step on how to burn the fat fast from making the right decisions.
Branched Chained Amino Acids (BCAA)
Let me start by letting you in on a secret (Whispering in your ear…) not all supplements are bad. Well not all supplements are good either but this is one I highly recommend. BCAA is what will be on top of your “to buy list” from now on. If I could recommend only one supplement this would be the one.
Brаnсhеd сhаіn аmіnо acids stimulate protein ѕуnthеѕіѕ but аlѕо reduces thе rаtе of protein brеаkdоwn. Thеу аlѕо increase уоur intensity аnd еnthuѕіаѕm fоr уоur workouts because thеу dесrеаѕе the effects оf trуtорhаn whісh саn make your ѕеrоtоnіn levels rіѕе as well as increase the ѕеnѕаtіоn оf fatigue. Bcaas рrоvіdе extra energy durіng hеаvу lіftіng, help ѕраrе muѕсlе tіѕѕuе, аnd fіght mеntаl fatigue оr “brain drаіn” durіng a workout.
BCAAѕ rеduсе рrоtеіn аnd muѕсlе brеаk dоwn bу ѕtіmulаtіng thе release of insulin. Insulin is аn anabolic hоrmоnе whісh рrіmаrіlу builds vаrіоuѕ energy mоlесulеѕ іn the bоdу аnd аlѕо рlауѕ аn іmроrtаnt rоlе in preventing thе brеаkdоwn оf muѕсlе fоllоwіng реrіоdѕ оf physical ѕtrеѕѕ. Aѕ a rеѕult, BCAAѕ рrеѕеrvе muѕсlе mаѕѕ.
Start Up Business Analogy
Getting rid of fat fast is easy if you work for it. Treat your body like a start-up business. I will use a start-up business as an analogy for getting in great shape.
Let’s say you are over weight like most I see in the gym (If you don’t have a flat stomach and or a six-pack you need to lose some fat). When starting a business you need to put extra hours in, day and night to make sure you get the ball rolling in the right direction. Everything in your life besides your family is put on hold to make sure your business doesn’t flop. You want to build a successful business and you will stop at nothing to make a living doing something you love.
Now let’s relate it to losing fat and fitness. You need to sacrifice weeks or months to getting your body to where it should be. Focusing let’s say 3 months to fitness will help you build your body like a successful business. Now once you build your body to a certain point you can maintain what you accomplished from your 3 months of laser like focus. Sort of like automating a business for passive income. Being able to make smart moves to keep your six-pack and get on with your life without countless hours in the gym.
High Intensity Interval Training (HIIT)
Now the main type of exercise on how to burn fat fast without losing muscle is HIIT (high intensity interval training). This is a pretty straight forward concept but let’s discuss further.
High intensity interval training is running real fast anywhere from 45 seconds to a minute and a half then slowing down to a moderate speed for around 1 minute. Do this back and forth speed change for 10-20 minutes.
I kept the word “sprint” and other types of jargon out of this explanation to show how easy it really is. I often see fellow gym goers strolling on a treadmill like they don’t have fat to burn. Don’t be that fat guy lifting a ton of weights and not doing anything about his obesity issue.
You don’t just have to run to do high intensity interval training. HIIT can be done on an elliptical, jump rope, boxing, or any other activity that you can go all out on then slow down.
Now depending on how much fat you need to burn will determine how often you should be doing HIIT. It can be done after a weight training workout or dedicated to a separate day. Learning how to burn fat fast using high intensity interval training will help you with not losing your hard-earned muscle. Just look at a marathon runner and look at a sprinter next time the Olympics is on. Sprinters are muscular and marathon runner is thin. Being muscular is the SuperFitMen way.
Mix BCAA with HIIT to boost your fat loss to new levels.
Carbohydrate Intake Methods
Now it is more important WHEN you eat your food not WHAT you eat. Although it will be better if you eat what you should when you should so you can burn fat faster. Over eating is a big problem for most because of the portion size of meals. Also by the massive amount of carbohydrates that are consumed.
Now carbs are key to building muscle but over eating carbs will result in fat gain. You want to burn the fat without losing muscle so you must know when to consume carbs and how much is needed.
Eat Your Carbs AFTER Workouts
This is a simple concept but often overlooked because the love of pizza. Well I love pizza but I know how to eat it to my benefit. After a weight training work out is the best time to eat your carbohydrates. And by carbs I mean sweet potatoes, brown rice and other types of potatoes.
Forget the bread and stay away from it! Eat like a caveman and back to making smart moves treat food as fuel not comfort. We have used food to comfort ourselves and make us feel good. Yes certain foods taste good but once you start eating healthy the foods that are considered healthy taste good too!
On Rest Days
Keep carbohydrates to a bare minimum when you are not being physically active. I would try to not consume any carbs at all but that may be impossible and result in mood swings. “Hangry” people will attest and you might end up cursing out your boss. Don’t get fired get shredded!
Food As Fuel
Back to what I said earlier by using food for fuel and by having this mentality it will be easier to burn fat fast. Incorporate the start-up business analogy and make food only fuel for you to build up to your perfect physical version of yourself. Then you can enjoy the foods you love when you are maintaining your physique. I eat what I want and remain SuperFit…I can teach you too!
High Protein Is Key
Make sure you have some type of protein in every meal you eat. When I say protein this mean chicken, steak, tuna, salmon etc. NOT protein that is found in misc. foods like nuts and beans. Again, make sure you have a good portion of protein in every meal you eat.
Also the 5-6 meal a day approach is ridiculous to me. You can eat any where from 2 to 3 meals a day like a normal person. This is what will lead me to the next point.
Practice intermittent Fasting Now
If you are not intermittent fasting then you should start today. I know the word “fasting” can scare a fat man away but it’s not that bad. Not bad at all actually! It is the best way to enjoy the foods you love and concentrate on other things in your life besides fitness. Thinking about a diet all day can be mental draining so I am here to tell you that this is not a diet, it is a lifestyle.
intermittent fasting for beginners is basically the same for a season vet like myself.
You want to eat all your food in a 8 -9 hour window. You should be sleeping a good 7-8 hours a night and add-on another 6 hours upon waking up, you will not be consuming food. If my math is right that is 14 hours already in a 24 hour day of fasting. Now subtract what is left and you got 10 hours left in a day. I know I don’t eat then go right to bed so we can add another 2 hours to that 14 hour total for the time you are winding down to sleep.
Are you confused yet? Try to keep up. We have a total of 16 hours we are not going to consume any food.
What about the 6 hours upon waking?
This is the question I know you have on your mind. You are not going to eat breakfast. Forget breakfast just like you are going to forget bread. The company Kellogg’s made millions selling his cereal and also sold you on waking up and eating breakfast. You are going to be a hunter. A warrior of life.
Wake Up, Hunt, Kill Then Eat
Rinse and repeat. Does the king of the jungle eat breakfast? No! He wakes up and hunts each day and then kills to earn his food. You are going to do the same and you are going to take care of your mission as a man. Have laser like focus and take care of your career, business, family or whatever is important to you.
You don’t have time to worry about a diet, food, or fitness. You want to wake up and hunt meaning WORK. Yes, you are going to work and I am hoping you are doing something you love.
Hunt for what fulfills you in life and forget about fitness. Enjoy the journey and enjoy your food. When it is time to kill, you eat which is going to be around 6 hours after waking up.
What if I am hungry in the morning?
There are ways to overcome hunger which I discussed here. You are going to use coffee and or tea to curb your hunger. There are other ways but you are going to make sure your not taking in more than 20-30 calories. That means black coffee or a splash of skim milk in it. Forget sugar as well. Add it to the list of bread and breakfast.
Putting All The Pieces Together
Now you bought your branches chained amino acids (BCAA) and you are going to do High intensity interval training (HIIT). The HIIT doesn’t have to be done forever just until you got your body fat down to where you want. You are going to practice intermittent fasting from now on and you’re not going to eat breakfast.
You’ll come to realize that you will be so much more focused on your work as a man on mornings in a fasted state. You are going to eat your carbs AFTER your weight training workouts and HIIT. On non active days your going to keep carbs to a minimum.
You are going to workout in a fasted state and burn fat fast without losing muscle.
Again this is all 80% mental and 20% physical.
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