Most of the questions I get through this website and my social media accounts are about body transformations. People want to lose fat and build muscle; and they want to do it as fast as possible. With the summer coming, this has become a major priority for a lot of people. The baggy sweaters and sweatshirts are coming off and it is time dust off the old bathing suits.
I always do my best to answer every question that comes my way (so keep them coming!), but because this question is coming up a lot, I want to help you guys out with a blog post.
Here are my top 7 body transformation tips to help you maximize your fat loss and muscle building results:
Use a Food Diary
Write down what you eat or try the free MyFitnessPal application. I do not believe that everyone needs to track everything they consume for the rest of their lives but doing so for a few weeks or months is very eye opening and educational. You learn a lot about what you consume during the day by just taking the time to actually track it. A lot of my clients find that they eat or drink things and don’t even let it register in their minds! They’ll find that they aren’t losing weight and I will ask if they ever eat this or that, and they will respond “Oh yeah!” “I totally forgot about that!” Give it a try and see what happens.
Clean Out Your Kitchen
I have always found that one of the best fat loss tips is, “If you don’t have it in the house, then you won’t eat it!” Do your best to get rid of as much of the “unhealthy” food in your house as you can. Eating less snacks and desserts will lead to less calories being consumed, which leads to greater fat loss.
Take Before and After Photos
Sometimes when people are looking to build muscle and burn fat, they get discouraged when they see that the scale hasn’t changed much. This is actually pretty common (especially if you are new to weight training). If you are building some muscle and losing some fat, the net poundage may not change much, but you will look way better. Taking pictures of yourself and using the mirror are much better ways to track your progress.
Get Social Support
Having a buddy to follow your program with has been proven by research to result in better progress. Having a friend (or coach) to keep you accountable will help you stay on track and reach your goals faster.
Change Your Training Methods
When it is time to lose some weight, many people jump right into performing endless amounts of cardio thinking it is their best option. This could actually be detrimental to your results. Strength training has been proven to be more effective than cardio for total fat loss. Strength training burns more calories during the actual workout and also increases the number of calories you burn at rest. This is because when you strength train, you are breaking down your muscle fibers. After each strength workout, your muscles need energy to repair these fibers, so your body will burn calories in order to complete the recovery process. Researchers have found that people who strength train burn almost 40 percent more calories during the day than people who don’t!
Stay Away From Crash Diets and Fad Diets
Although crash and fat diets promise quick fat loss (and may sometimes actually deliver), as soon as you introduce any regular food back into your diet you will gain the weight back and most times you will weigh more and look worse than when you started. These crash diets ruin metabolism and do not provide the nutrients needed to live a healthy life. My free Ebook, "25 Tips to Strip off Body Fat for the Summer" explains how to avoid crash/fad diets and eat healthy in order to improve your health and body composition.
Join the 21-Day Fat Loss Challenge. It has shown time and again that all it takes is 21 days to begin your health and physique transformation!
If you’ve ever wanted to do this for yourself – if you deserve it – and I know you do, then NOW is the time to join the Challenge! There is still plenty of time before beach season!
Are you having trouble losing that extra weight? Can't figure out why the belly fat just won't come off? Make sure to check out our FREE ebook. 3 Commons Fat Loss Mistakes and What You Should Really Be Doing to Lose Fat Fast!
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