28 Jul 19 Easy Things You Can Do to Lose Body Fat Today
We’re beginning with the most important rule and the one that’ll make some people stop reading this post. Why? Most people don’t want to hear it. Dropping a few pounds of fat can be as easy or as difficult as you make it. If you’re not doing anything to help the situation, getting off your ass and moving is easily the first step.
Have you only been training three days per week with weights and not seeing results? Increase it to four days per week. Does your gym not have most of the equipment or weights you need to see progress? Change fucking gyms. Not sure what to do in the gym? Hire a trainer you know you can trust.
Take Fido for more walks.
In 2017, the University of Missouri completed a study that showed positive results just from walking your dog. Subjects in the study walked their dogs 20 minutes, five times a week. The subjects lost an average of 14 pounds throughout the year-long study. If you walk your dog for at least 30 minutes, you can burn anywhere from 115 to 135 calories, depending on how much you weigh.
Replace regular rice with cauliflower rice.
One serving of rice is 160 calories. One serving of cauliflower rice is 30 calories. Boom! I just saved you 130 calories. You’re welcome.
Add an extra set.
The old way of doing three sets per exercise is dead and has been for a while. If you’re doing three sets of big compound movements, increase it to four or five. Your muscles will thank you later.
Park far away.
I made this point just to say you should walk more. By parking far away, you’re taking more steps. If you take 10,000 steps per day and are at caloric maintenance for your bodyweight, you’ll burn about 500 calories which is one pound per week. So, don’t park close. It won’t hurt you to take a few extra steps to make your body look better, will it?
Remove extra calories you’re not thinking about.
If you’re a parent or around food quite a bit, this point is a big one. I once had a client with two young boys, and she made lunch for them every morning and cooked dinner for them most nights of the week. Over the course of a couple of months, we realized that she wasn’t losing as much body fat as she really could have. After going over her daily meals for a week, I discovered that she was consuming extra calories she wasn’t accounting for. While making her kids’ lunches, she may have a spoonful of peanut butter, have extra pieces of fruit snacks, or grab an extra handful of nuts. After she stopped, we got better results.
Rest days don’t mean ‘sit on your ass.’
I train heavy four to five days each week, so rest days are needed. However, a rest day should be called an ‘active’ rest day if you’re attempting to lose body fat. Non-exercise activity thermogenesis (NEAT) is responsible for burning anywhere from 15-50% of your daily calories. You can do things like walking for 30 minutes, doing yard work, cleaning up around the house, playing with your kids, or mobility work to help you with your training. Hell, just be on your feet and move around at the very least.
Drink dandelion root tea.
I must thank my wife for this one. Dandelion root tea is fantastic for several issues. Here are some benefits:
- It acts as a mild laxative (you’ll poop like a fucking champ!);
- It helps your kidneys eliminate waste;
- It’s been shown to regulate blood sugar and insulin levels;
- It reduces inflammation;
- And it lowers blood pressure.
Add finishers to your workouts.
So, you’ve completed your workout and you’re feeling good, huh? Well, you shouldn’t. From what I’ve seen, most people don’t train hard enough to lose body fat. How can you change that?
You can begin by not whining, then adding workout finishers to eliminate more fat or improve conditioning before you leave the gym. Dumbbell or kettlebell complexes, medicine ball slams or throws, assault bike sprints, sled (or prowler) pushes, and farmer’s carries are solid choices.
Replace sports drinks with amino acids.
If you’re still chugging down sports drinks like Powerade, I’m disappointed. You’ve been drinking diabetes in a bottle. One bottle contains 34 grams of sugar. “But Johnnie, I drink Powerade Zero.” Ok, you got me there. There’s no calories and no sugar. Good for you…
But it still doesn’t beat the practice of having a quality essential amino acid (EAA) supplement. EAAs help promote and sustain muscle protein synthesis (MPS), help burn fat, and prevent catabolism. Your favorite sports drink can’t do any of those things!
Slow down when you’re eating.
When you slow down and are mindful of how fast you’re eating, it gives your body more time to recognize that it’s full. According to the folks at Precision Nutrition, it takes the body 20 minutes to send out signals of satiety (the feeling of being full and satisfied). In addition, fast eaters gain more weight over time than slow eaters.
Don’t warm up on the treadmill.
Besides 99% of the exercises performed using a fucking BOSU ball…warming up on the treadmill, or any other cardio equipment for that matter is a waste of time. If you do it before training, it has been shown to reduce glycogen stores, therefore lowering your ability to perform heavier lifts or maintain intensity during the session. If you’re squatting that day, get your body warmed up by practicing your squat form for 2 to 4 sets. No cardio equipment will prepare you for carrying weight on your back, pushing a barbell away from your chest, or pulling weight from the floor. Doing this will help you maintain muscle, reduce wasted energy, and save you time.
Take a good fish oil supplement at night.
Taking fish oil at night will help lower cortisol, which will lead to lower levels of stress. It’s also beneficial for lowering triglycerides.
Drink ACV at night.
One of the best things someone can do to begin cutting fat is to take two teaspoons of ACV at night. You can take it at any time of the day, but studies have shown that it does a much better job of improving your insulin sensitivity overnight. A recent study in 2016 resulted in pre-diabetics lowering their blood sugar levels by 50%. Type II diabetics lowered theirs by 25%.
Try carb fasting.
I do this from time to time, and many coaches do this with clients who have a higher than average level of insulin resistance. The main benefit from carb fasting is that it helps the body avoid repeated spikes in insulin throughout the day. By having carbs at one meal, ideally, dinner because it’ll help produce serotonin and relax you before bed, it’ll give you anywhere from 16 to 20 hours of limited insulin spikes. Therefore, it makes your body turn to stored body for fuel, helping you burn fat.
Include protein and veggie days.
This point goes in line with the previous one. Are there any days where you just eat protein and veggies? If not, then you should try it. Without even tracking, I know you’ll see a reduction in calories, sugar, and fat consumption. Do this to help reset your insulin levels.
I know I won’t get an argument with this one. Besides the fact that it’s fun, sex will help you burn calories, sleep better, relieve stress, and lower blood pressure. Win-win?
If you’re like most people, you probably take too much time between sets of exercises. Whoever just texted you, liked a Facebook status, or uploaded an Instagram story can wait for your attention. While you’re resting from one exercise, perform another exercise. If you’re doing squats and crushing those quads, add in some hamstring curls while the quads are recovering. Bench pressing today? Ok, superset your bench with face pulls to help engage the rear delts, external rotators, and rhomboids.
Cut your alcohol intake.
Drinking alcohol makes you eat more and consume empty calories. Studies show that alcohol makes the average person take in about 384 extra calories. If you drank every day for a week, that’s 2688 calories. Make that a month and it turns to 11,520 calories! This accounts for 3.29 pounds that you didn’t have to put on. Even if you only drink three or four days per week, that’s still 5,000 to 6,000 calories you don’t need to shovel down your damn throat.
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