Sure the basics of fat loss are the basics and they can’t be beat. Keep your diet tight, train your ass off, and recover. Wash, rinse, repeat.
First thing you should ask yourself is do I workout today?
But every trainer has their own little “hacks” that they have found help accelerate the process. Below are my 4 favorite fitness hacks to crank your fat loss plan to warp speed.
Accelerated Fat Loss…
#1 Eat Only Fruit And Nuts Until Lunch
I use this one personally all of the time. I don’t really eat breakfast as much as I graze all morning. If I feel hungry, I eat an apple. When I feel hungry an hour or two after that I might have a banana and a small handful of walnuts.
Still before lunch and I’m hungry again?
Maybe I’ll eat a pear. Or another apple (I love apples). And please don’t squawk to me about the best tasting protein powder – I have never seen a client experience loss of muscle when they follow this “breakfast grazing” method when they are on a path to fat loss.
#2 Five Minute Exercise Wake Up Call
As soon as you roll out of bed (ok, maybe you want to use the bathroom first), start exercising. My personal favorite drill is 30 seconds of work followed by 30 seconds of rest repeated five to ten times. Kettlebell swings and body weight squats are both great for this. I also use Concept 2 rower sprints and when I’m feeling especially energetic – burpees. Your exercise selection and session duration will depend on your current fitness level. The point is to start the day off on the right foot – to establish some momentum to stick to your training and diet regimen for the rest of the day. And yes, most days there will be more training later that day.
#3 Tuna And Carrots
Admittedly, I like the macronutrient breakdown of chocolate milk as a post-workout meal. And I’ve used it with success personally and with clients. But when it comes time getting rid of lower belly fat and really get those abs popping, I mix all dairy and switch to a small can of tuna and a handful of baby carrots for my post workout fuel. And no damned mayo in the tuna! Stick with the primal diet and you’ll be fine…
#4 Barbell And Dumbbell Complexes
I prefer full body training sessions when striving for fat loss and nothing beats complexes to get the simple workout plan. My favorite dumbbell complex is the Man Maker, which involves push ups, one arm rows, power cleans, and push presses. My go-to barbell complex flows from deadlift, to hang power clean, to thruster. I’ll usually set a timer for 12 – 15 minutes and see how many rounds of the complex I can complete in the designated time. Repeat the drill in a week or two, always trying to squeeze out an extra round or two.
For maximum fat loss you must train hard, eat clean, and rest.
But within those broad categories are little tips and tricks that every good trainer finds when it’s time to get the job done.
What are some of your favorite fitness “hacks”? Let me know in the comments below.
P.S. – My pal Joel Marion just released his Xtreme Fat Loss Diet Program. Since we won’t be doing the 31 Day Challenge until later this year, I highly recommend checking this program out if you’d like to get lean before summer hits.
You can lose up to 25 lbs in 25 days. Like the name says, it’s “Xtreme” but I’ve seen the results people are getting using it – Take a peak at it here…
P.P.S – If you buy Joel’s program through GymJunkies I’ll get a small commission on it. You can burn fat AND help out GymJunkies… what could be better 😉