3 Proven Methods (With Studies!) To Burn Fat
Eat this food, do this exercise... when it comes to fat loss there are 101 different recommendations out there, unfortunately a large number of these are misinformation and broscience spread on forums and by personal trainers to their clients.
Don't waste your time, effort or money implementing techniques that haven't been proven to work.
Below you'll find 3 methods along wth studies to back them up that wil actually help you cut down to single digit body fat.
1 - Eat Eggs For Your First Meal Of The Day
The key to fat loss is to ensure our body is in a caloric deficit every 24 hour period, we need to be consuming fewer calories than our body requires to maintain its current form if we want to lose fat - as such foods that keep us feeling fuller for longer, particularly in the morning are a godsend.
If you feel full you're going to be less likely to overeat later in the day, provided you're not overeating you should be able to maintain that caloric deficit with relative ease.
A consistent calorie deficit will result in consistent fat loss.
That's where eggs come in.
Not only are eggs loaded with protein and are often referred to as 'nature's multivitamin' due to their high daily intake of many of our essential nutrients eggs have also been proven to increase satiety far better than the majority of other foods out there.
Studies Supporting This Fat Loss Technique:
Functional Foods to Promote Weight Loss and Satiety
Short-term effect of eggs on satiety in overweight and obese subjects.
2 - Place Emphasis On Interval Training, Not Steady State Cardio
When it comes to cardio for fat loss there are many individuals still out there with the mindset of the longer you perform your cardio the more fat you're going to burn.
That's simply not true and more and more studies are beginning to reflect this.
Don't get me wrong, there's nothing wrong with performing an hour of steady state cardio, infact you'll find such forms of cardio great for clearing the mind and mental health, but from a strictly fat burning standpoint you'll derive far more benfits from performing short and intense interval workouts (HIIT).
Instead of going for a light jog for an hour perform 20 minutes of stair sprint intervals.
Instead of sitting on the spin bike for 45 minutes at a steady pace perform 10 all out efforts of 30 seconds on the C2 rower with a minute rest between each.
Studies Supporting This Fat Loss Technique:
The Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training
Is Interval Training the Magic Bullet for Fat Loss?
3 - Supplement With Caffeine Before Your Workouts
Save yourself a ton of money and instead of supplementing with expensive fat burner supplements that're loaded with filler ingredients and proprietary matrixes (companies put a catchy name on a combination of ingredients in the supplement so they do not have to disclose the dosages, a fantastic technique on their part to underdose the useful ingredients) opt to buy and supplement with inexpensive caffeine pills.
Caffeine forms the basis of every (simulant based) fat burner supplement, and for good reason too.
Unlike many of the leaf extracts and ingredients you can't pronounce that're within fat burner supplements caffeine has been the subject of thousands of studies and the results have been fantastic.
Caffeine has not only been directly linked to fat loss, but the many other benefits including lower rate of perceived exertion, increased mental focus and increased pain tolerace can assist you to push that much harder during your training - increasing your overall fat loss.
Did I mention it's an appetite supressent too?
Here are the caffeine pills I use and recommend (take 1 in the morning).
Starting your day with some caffeine, following it up with some HIIT training and a post-workout meal of eggs is a winning combination!
Studies Supporting This Fat Loss Technique:
Caffeine Optimizes HIIT Benefits
Fat Burners: Nutrition Supplements That Increase Fat Metabolism
Does Caffeine Ingestion Before a Short-Term Sprint Interval Training Promote Body Fat Loss?
The Effects of Caffeine Intake on Weight Loss
Body Weight Loss and Weight Maintenance in Relation to Habitual Caffeine Intake
