I know that I hound on that you should change your habits and not try to go all out for a few weeks before turning back to your old ways. However, there are times where you want to lose that last bit of fat for an upcoming event or vacation. I have good news for you. There are ways you can up your game for a short period of time to really turn your body into a 24/7 fat burning machine. These strategies are very, very effective, and if you follow them, you will no doubt lose 10-15 pounds of fat from your body. These strategies are hard to maintain in the long run though, so you might want to cycle on and off at the times where you want to look your best. So lets get down to the nitty gritty…
Forget what you’ve been told. That your body enters a starvation mode if you don’t feed it every 2 hours. This is horseshit. Yes, eating every 2 hours does keep your digestive system working on overtime, but all you are doing is providing energy to your digestive organs from the food/snacks that you are consuming. You are not burning any fat.
One proven way to get your body to burn more fat during the day, is to only eat in an 8 hour window. This means your body is actively digesting and using energy from the food you eat 8 out of the 24 hours during the day. So what is happening during the other 16 hours you are not eating?
Well, since your stomach is empty, and all of the energy from the food you have consumed has been burned off, your body begins to rely on the energy from your fat cells. If you eat from 12 to 8pm, after the last few calories have been burned off from that last meal, your body begins to eat itself, but in a good way.
If you have excess fat on your body, this is the first fuel source your body turns to for energy. NOT MUSCLE. Your body only starts eating your muscles if it has already eaten all of the excess fat.
But why will your body need energy from 8pm to 12 the next day? Aren’t we sleeping during most of those hours and not doing much in the morning anyway? Yes, we do have to sleep, and morning times usually don’t consist of too much physical activity, but what most people don’t understand is that your body is constantly in need of energy for internal functions, even when you are sleeping.
To provide energy for all of these internal functions, your body needs fuel. If there is no food to fuel your body, the excess fat fuels your body.
During these 16 hours of intermittent fasting, your body is eating and eating as much excess fat as possible, just to survive. Sounds harsh. But it is how humans survived thousands of years ago. They would only eat in the afternoon, after they killed their meal, and then would not eat until the next afternoon, after their next kill.
And guess what. Our ancestors were SHREDDED. Our ancestors are living proof that this technique actually works, and it is not harmful to the body.
But is there a way we can accelerate the rate at which our body eats our access fat during these hours? The answer is YES.
If you have ever heard somebody that you think is wiser than you tell you to never workout on an empty stomach, you might not need to listen.
Let me introduce you to fasted cardio. The most effective fat burning method on the planet. And trust me, I can vouch for it. I have done this many times in my life, and have seen results fast.
But you have to know how to do fasted cardio correctly, or it can be extremely harmful to your health.
Fasted cardio is not like other intense types of cardio such as HIIT, or Crossfit, or intense lifting. Fasted cardio is more like cardio for starving, wimpy, smart people.
This might seem bad to say, but in a way, it is true. Maybe not for the wimpy part, but when it comes to burning fat and burning it fast, this is the smarter way.
Fasted cardio works when you first wake up, you perform some type of light cardio for 20-30 minutes. That’s all. Ride a stationary bike, walk on incline, walk the dog, jog slowly. You do not want to push your body too hard. When you go to hard, you will notice your body telling you it is not a good idea.
When performing fasted cardio, you need to stop if you feel dizzy, lightheaded, or weird in any way. Just stop and slow down.
When it comes to fasted cardio, it is not about intensity. It is about getting your body moving to accelerate the fat eating even more. And it doesn’t take much!
REPLACE STARCHY CARBS, WITH FATS
You can’t have a lose weight fast fitness plan without talking about what you are eating. And I really want to keep it simple here.
During the 8 hours that you are eating, you need to eat a good bit, and if you choose the right foods, you will not need to worry about exact portion sizes.
But if you want to get the full effect of the fat burning techniques I have shared, you need to cut out all of the starchy carbs from your diet. This means no bread, potatoes, corn, tortillas, pasta. Replace these starchy carb calories with calories from healthy fats (avocadoes, nuts, oils) and double up on your veggies and fruits. Oh, and sweets count as starchy carbs too so none of that.
YOU WILL SEE RESULTS, GUARANTEED
If you do these 3 things, I promise you that you will begin to blast fat off of your body and will even see results in 1 week! These techniques really work, and I have tried all of them myself and have seen awesome results, and you can too! Just remember to not overdo and follow these guidelines:
- Do not starve yourself. Make sure you are getting the calories your body needs during your 8 hour window.
- Do not increase the intensity of fasted cardio. It is not about intensity, it is about light, consistent movement.
- Replace the calories from starchy carbs with calories from fats. If you just decide to restrict your daily caloric intake too much, you will be doing more harm than good.
So get after it! If you need a playlist of mix to help you get through your morning fasted cardio sessions, below are a fee to get you started. Enjoy!