We are bombared with all the latest fads and secrets to losing unwanted body fat. Unfortunately it confuses people on what actually works.
Well when I was asked, what are my top methods that I use myself for ultimate fat loss, I came up with a list of my top 7 ninja fat loss tactics.
Check it out…
1.) Cardio first thing in the morning on an empty stomach
The best and most efficient time to do your cardio workouts is either right after your resistance training workout or first thing in the morning. The reason is you want your glycogen stores to be depleted first to allow your body to use stored fat cells for energy and fat burning rather than using more stored sugar which is known as glycogen.
Glycogen is stored in the muscles and liver for immediate energy demand. With that said your glycogen stores are most depleted in the morning.
2.) Carb cycling
The purpose of this plan is to cycle your carbohydrates so that you begin to use stored fat for fuel. After somewhat lowering your glycogen (stored sugar/energy) by lowering your carbohydrate intake, you then go back to replenishing your glycogen storage for energy by eating more carbs. This will allow your body not to be totally depleted of glycogen which would eventually lead to more weight gain and no energy. By repeating this cycle your body begins to utilize carbohydrates and stored fat more efficiently.
You can try my 21 Days To Rapid Fat Loss Plan HERE in case you don’t already have it.
3.) Build muscle and get stronger using my “lightning bolt” method
This method I actually discovered while assisting at USF as a strength and conditioning assistant. The way you’re going to look at your strength training program and strength gains is like a lightning bolt. Picture the weight resistance and strength gains to look like the lightning bolt. What I mean by that is you will lift weights with a heavy enough resistance for the first 3 weeks keeping a repetition range of 8-12 reps. On week 4 you will lower the resistance but increase the reps for what is known as a deload week and focus on total muscular endurance. Then the following week start to work up the ladder again increasing your resistance and go back to 8-12 reps. Keep repeating this cycle.
4.) Must do supplementation
ZMA (Zinc and Magnesium mix) Taken at night before bed. Helps with sleep. Natural HGH and testosterone booster.
Green Tea with lemon
Protein shake with fruit or light carbs immediately after training
Fish oils
BCAA’s (Branched chain amino acids). To be taken before you early morning cardio or before a long run. This helps so that you don’t break down too much muscle tissue while performing aerobic cardio.
5.) H.I.T Cardio (Fat Loss Cardio)
The best way, the fastest way, and the most enjoyable way to
burn fat is with High Intensity Training.
This is when you perform faster more intense anaerobic intervals in short periods. This type of cardio is designed to boost your metabolism so that you are burning calories even at rest. This is my favorite way by the way.
Here’s a few:
Bodyweight and full body strength movements. (The more muscles involved at one time the better)
Actual running sprints. (Full or 3/4 speed with short rest periods)
Boxing ( High intensity for 1-2 min/ 1 min rest period)
Calisthenics (Squat thrusts, mountain climbers, jumps)
In one study, subjects who burned 400 calories doing
high-intensity cardio ended up losing fat while subjects who did
only low-intensity cardio did not lose ANY fat at all!
(Med Sci Sports Exerc. 2008 Oct 8. Effect of Exercise Training
Intensity on Abdominal Visceral Fat and Body Composition.)
6.) Relieve Stress
Get more sleep
Meditate
Start boxing (punching a heavy bag till you can hardly breathe usually helps meJ)
More exercise
No more empty calorie nutrient depleting foods!
7.) Good Hormone Boosters
Problem hormone: Cortisol
Solution hormone: Growth hormone
Solution supplement: ZMA (Zinc and Magnesium mix) Taken at night before bed.
Problem hormone: Insulin
Solution hormone: IGF-1
Solution supplement: Chromium Picolinate and Cinnamon
Problem hormone: Estrogen
Solution hormone: Testosterone/ Progesterone
Solution supplement: For women they have quality over the counter progesterone creams (best selling author of “Before The Change” Ann Gittleman PH.D, C.N.S recommends rubbing once a day a natural cream called Progesta Key from Uni Key. For men to naturally raise testosterone try ZMA and Bulgarian Tribulus Terrestris.
Hope this was useful. From Greg Crawford's Fitness Lifestyle blog at http://www.itsalifestylefitness.com/new-jersey-personal-trainers-top-7-ninja-fat-loss-tatics/