To lose stubborn bodyfat can be difficult business at times, especially if you haven’t done it already. There are many strategies that are shared online, but not all of them work equally well. For some people strict discipline when it comes to training and diet has to be part of the picture.
Others lose fat much easier when there is less pressure on them and they get to tweak their lifestyle habits here and there. The first approach is a guaranteed way to get shredded fast, but the latter way is less of a mental hassle. But from my personal experience, there are a few ways in which you can get the best of both worlds.
In this article you will learn exactly what you need to do in order to lose that stubborn bodyfat fast and without turning any extreme pain of dieting and hard workouts.
Eat Less Carbs
There are a few reasons why carbs are bad when you’re trying to lose fat. First of all, foods that contain a lot of carbohydrates, such as bread, pasta, cookies and cakes, also have a lot of calories. If you were to eat 5-6 meals, with each meal containing some food that contains have carbohydrates, you would ramp up your calories for the day very fast. But here’s the problem.
When you eat carbohydrates, you also get attacked by blood sugar spikes. What do I mean by that? Imagine this scenario. You eat a huge sandwich for lunch, that consists of a loaf of bread, ketchup, some green salad and some turkey breast. Now, that’s a relatively “clean” meal by bodybuilding standards. But what happens once that bread hits your digestive system? It gets absorbed very quickly, especially if it’s white bread! This will ultimately cause a blood sugar spike. The body then has to find a way to bring your blood sugar back down, so it produces insulin.
Now, that’s a perfectly normal reaction, but unfortunately, the insulin production that results from a heavy carb meal is more than normal, especially if you’re genetically predisposed to diabetes. So the insulin shoots down your blood sugar below the normal range. The result of this is HUNGER. If you’re wondering why the heck are you getting hungry after a huge lunch, here is your answer. Your blood sugar shoots up, then drops down and you’re hungry even though your body does not actually need more calories. It’s basically a false signal.
The Carb Solution
The cure for this is simple. The best way to lose bodyfat is to significantly reduce the amount of heavy carbs you eat. I say heavy because this does not include leafy green vegetables. In fact, you’ll have to reduce these carbs with some other food. The best options are veggies such as broccoli, kale, spinach, cauliflower, green salad, cabbage – you get the picture.
The great thing about these vegetables is that they contain very little calories, but they will still fill you up, and you won’t feel hungry for hours. Why is that you ask? It’s because they contain tons of fiber!
Fiber does not get digested easily as white flour does. It takes a lot of time for your digestive system to break it down, and as a result, you’re also not getting a huge sugar spike. You might be wondering: In that case, can I eat heavy carbs like oatmeal, full wheat bread and brown rice?
My answer is yes, you can. But these foods still contain a lot of calories, even though they’re a much better alternative to fast-acting carbs. I would advise you to include these fiber-rich carbohydrates in a meal that you eat 1-2 hours before your workouts to get energized. In other cases, stick to the fiber-dense veggies and you’ll lose fat very fast and very effectively without any hunger.
What About Protein?
That’s a good question! Protein is crucial if you’re trying to lose bodyfat. Even though you need protein while you’re trying to get muscle, you need even more protein when you’re trying to lose bodyfat.
The reason is quite simple; if you’re losing fat, you’re eating in a caloric deficit, which means that your body will break down tissue from somewhere. It will usually break down the fat tissue, but if you don’t eat enough protein and train effectively, it will also break down muscle tissue.
So in order to maintain the muscle on your frame while you’re losing fat, you’ll need to increase your protein consumption. How much protein do you need exactly? That depends on your particular situation, and I don’t want to give you some magical number that you have to follow.
However, make sure that most if not all of your meals are based on some protein source. That can be meat, eggs, cottage cheese, greek yoghurt, fish and legumes. Add some veggies as a side dish and you’re good to go!
What About Fat?
Keto diets are especially popular today, and there is definitely something to it. When you eat carbs all the time, your body draws energy from the glucose supply in your body.
That supply gets depleted relatively quickly, which is why you need to eat a lot of carbs in the first place. But if you drastically reduce your carb intake and increase the amount of fat you’re consuming, your body starts to use fat as the main source of energy.
More specifically, the liver produces “ketones”, which supply the body with energy. The supply of ketones is much more lasting and efficient when it comes to maintaining stable blood sugar levels and having stable energy levels throughout the day. Also, you need to eat far less calories, so it’s great for losing bodyfat as well.
I don’t believe you need to go into full ketosis when you’re trying to lose weight, but you can definitely replace heavy carbs with some high quality fats such as egg yolk, olive oil, high quality dairy and meat fats. You’ll end up eating far less calories, and if you start to use fat as your main source of energy, you might experience some health benefits as well.
Training To Lose Bodyfat
If you stick to the diet advice provided in this article, training becomes just an afterthought. The main advice that every pro bodybuilding coach will give you is to reduce volume and increase intensity.
What that means is that you should spend less time in the gym, but focus on lifting heavier or more efficiently while you’re there. Basically, if you’re eating in a caloric deficit, you can’t gain any muscle because you’re not consuming enough calories that would act as building blocks. So the best way to lose bodyfat while maintaining muscle is to keep your protein intake high and to perform shorter but more intense training workouts.
For example, instead of doing bench press followed by 3 sets of dumbells presses and 3 sets of flys, only do bench press but increase the weight a bit or do 1-2 more sets. That way you’ll break less muscle tissue, while also giving your body enough reason to maintain it while you’re losing fat. As far as cardio is concerned, if you’re eating in a caloric deficit you don’t need to go overboard with it.
Doing short, high intensity cardio workouts is much better than high volume cardio like jogging for two hours. The best short, high intensity cardio workout in my book is punching a boxing bag. Learn how to punch a bag and in 15-30 minutes you’ll be sweating like crazy. You can add this type of cardio as a finisher to your workouts.
Weight Loss Supplements
Everyone wants the perfect supplement that will melt away their bodyfat without any effort. But are such weight loss supplements even part of this universe? I don’t think so. There are illegal substances like HGH (human growth hormone) that do indeed change your hormonal picture so that your body acts in a completely different way and sheds fat while crazy. There are also steroids that will increase your testosterone and subsequently cause much faster bodyfat reduction.
But if you’re a natural gym rat like myself, you should stick to the proper diet and training plan instead. There are some supplements that can add a boost to your efforts, mainly as a strategic component. I’m talking about stuff like protein powder. Protein powder can be a great meal alternative if you don’t have the time to cook meals all the time. Just take 1-2 scoops and you’ve taken care of 30-60 grams protein for the day. They can also be much cheaper than chicken breast and high quality dairy products.
Another solid supplement that is backed by science is Creatine. Creatine will preserve your muscle better than any other natural supplement, and it will boost your energy and strength in the gym.
Apart from that, green tea and caffeine are great at supressing appetite, and they will give you an extra energy kick as well. Most of the fat loss supplements on the market use green tea extract and caffeine as the main ingredients.
That’s about it. To recap this whole post let’s mention some of the points we’ve explained above. The best way to lose bodyfat is by; reducing the consumption of heavy carbs, increasing the consumption of protein, fiber-dense vegetables and high quality fats, lowering training volume and increasing training intensity.
As far as weight loss supplements are concerned, stick to the basics; protein powder, creatine, green tea and caffeine are all good and can boost your efforts to a large degree. Hopefully this article will serve you well in your efforts to shed bodyfat, and you’ll bring your physique to a new level in no time!