The Average man holds 43.2 pounds of fat. At any one moment, that number is either rising or decreasing, it’s never stagnant. If you spend more of each day burning fat than you do storing it, over time, you will get rid of that belly forever. There is no single secret formula for losing fat. In fact, find a number of successful losers and they will give you a number of different ways to win the battle of weight loss. All you really need to do is incorporate a few things into your daily life to tip the scales from gaining more fat to burning more fat. How much you do will determine how far and fast you tip the scales.
Do every exercise standing instead of sitting. “You’ll expend up to 30% more calories,”. The solution for the bench press? Dips.
Eat Some Protein
About 25%-30% of the calories in each gram of protein are burned in digestion, compared to only 6%-8% of the calories in carbs. Do the math: You save 41 calories every time you substitute 50 grams of protein for an equal amount of carbs.
Mix Things Up
When you lift, perform super-sets in which you alternate between sets of lower-body and upper-body exercises. That way, your lower body rests while your upper body is working. “This allows you to work your muscles maximally with very little downtime between sets for a faster, more effective workout,”.
Yes, you’ve heard it a zillion times. The reason: It works. In just one of many recent studies, a Journal of Nutrition report found that men who reduced their carb intake to just 8% of their daily calories lost seven pounds of fat and gained two pounds of muscle in six weeks.
By doing cardio after you’ve lifted–when you’re already tired–the same speed or intensity will have a greater effect than had you done it beforehand.
Eat More Fibers
Consider them “good carbs.” Their bulk takes up space in your stomach, helping you feel full and eat less. The top fiber food: beans, which contain 8 grams per 1/2 cup. Research shows that guys who added 12 grams of fiber a day to their diet lost a quarter of an inch from their love handles, without otherwise modifying their diet.
Join a Competition
Join a city league team of any sport. This will get you outside and help you to have fun while you exercise. Commit to running in a race to help motivate you to work out more. This can be a good way to get you into working out and give you a goal of accomplishing something that involves being in shape.
Take a Supplement
Supplements are becoming more and more popular. Using a supplement properly can help you burn some extra calories and keep you from absorbing as much fat. Look for ingredients such as Glucomanna, Conjugated Linoleic Acid, Acetyl-L-Carnitine, Green Tea, Chromium Piclinate, Chocamine, Razberri K, Ginger, and Yohimbine. Supplements with some of these ingredients can help give you an extra boost and help you burn a few more calories. A number of these ingredients work as an appetite suppressant.