Summer may have already arrived, but that doesn’t stop you from triggering instant fat burn to help you feel revived, healthier and fitter throughout the holidays!
Try our top 7 tips to start burning fat, even whilst sleeping!
1) Interval Training
Interval training has been shown in studies to be an effective way to burn fat in less time with less muscle loss than traditional steady state cardio. This is due to the EPOC effect. This stands for excess post-exercise oxygen consumption and means that your body uses extra energy even after you have finished your training to return back to normality, this extra energy used up equates to extra calories burned off.
This type of training can be done with or without equipment, from doing sprints on the beach to using a bike for intervals. You can also get a similar effect from circuit training. It can be very easy to over train if you perform this style of workout too frequently, so limit it to two to three times a week maximum.
2) Resistance Training
Resistance training is the holy grail of long term fat burning. While hitting the iron may not burn as many calories as cardio, it does however build up your lean muscle mass which burns calories even at rest.
An added bonus of resistance training is it keeps your metabolism firing for hours as the body needs to recover and rebuild before your next workout.
3) Include dairy in your diet
Although many people rush to cut dairy from their diet when they want to lose weight, unless you have an intolerance this is a bad idea. Studies have shown that people who include dairy in their diet have less belly fat!
A research project in the Journal Nutrients showed how participants on a high dairy diet which was classed as three portions a day lost twice as much fat as the other participants.
Among adherent subjects, the high dairy diet resulted in nearly a two-fold greater loss of fat mass compared to the low or high calcium diets
Just be aware of the calories you are consuming and ensure that you choose low fat dairy options if necessary.Aside from the other fantastic health benefits dairy offers such as being rich in calcium and vitamin D, it may help you get that six pack!
4) Get enough sleep
Sleep is crucial to fat burning. Not only is it essential for growth and repair after exercise, it also plays a huge role in hormone regulation. Your hormones will be totally thrown off track if you do not get enough shut eye, this makes your appetite grow and satiety levels drop.
A review in the journal of clinical investigation in 2011 illustrated how circadian rythms in sleep are directly linked to the efficiency of the metabolism.
Make getting enough sleep one of your top priorities to help you get lean!
5) Drink enough water
Water is crucial to every single process that occurs in your body, including those your metabolism carries out to burn fat.
Dehydration also results in a reduction of performance in the gym, if you cant train as hard as you need to, it will hold you back from getting the results you want.
6) Supplement post-workout
Whey protein is great after a workout as it is absorbed quickly by the body, and casein is a great night time snack that will keep you full and fuelled through the night to aid in growth and repair!
A study in the journal nutrition and metabolism in 2008 showed that participants that were taking whey protein lost more fat and retained more lean muscle than a control group not supplementing with whey.
7) Destress with yoga
Stress levels are also related to belly fat. Studies have shown that those with high levels of stress tend to deposit more fat around their midsection.
Activities such as yoga which are known for their distressing properties are great for relaxation.
A study published 2011 found that training in yoga for an hour a day for three continuous months resulted in a decrease in body weight, body mass index and hip to waist ratio.
The same amount of yoga practice was shown in another study to reduce high blood pressure within five minutes of practice.