We all dream of having the perfect beach body, but achieving one is a completely different story. With the wide variety of weight loss programs out there, it can be difficult to determine which ones actually work and which ones are simply cash cows. Here’s the simple truth (and for free): if you want to see that number on the scale drop, you have to put in the work to burn that excess fat. Once you’ve decided to commit to a healthier lifestyle, here are a few ways you can burn fat and tighten up for summer.
High Intensity Weight Lifting
Lifting heavy weights is the best way to build both muscle and strength. Although many believe otherwise, weight lifting can actually burn more fat than cardio. In fact, studies show that weight lifting can boost your metabolism for up to 38 hours post workout. Simply put, you continue to burn calories once the work is actually done.
For best results, cardio should be performed first thing in the morning, and on an empty stomach. It should be done daily, except the days you train your lower body. If you’re associating cardio with running, think again. Walking at a slow pace (3.5 to 4 MPH), and at a high incline, for 45-60 minutes will do the trick. Just be sure to increase the speed and incline as it gets easier for you.
Your diet directly correlates to your workout results. If you’re consuming more calories than you burn, positive progress can not be made. To burn fat, you should remain in a caloric deficit. Additionally, your diet should include the following:
- High protein (1-2g per pound of bodyweight)
- Low to moderate carbs (low carbs on non-training days, moderate carbs on training days)
- High EFA's
- As little sugar as possible.
- No carbs after 6 PM!
A diet composed of these elements will help your body burn fat and not muscle. It’s the ideal combination to ensure you’re never over consuming, but also never under nourished. It gives your body the balance it needs to do exactly what you want it to do - burn fat for maximum results.
While a healthy diet, weight lifting and cardio are all great ways to burn fat, it’s important to realize that they are better together. Focusing on each of these elements simultaneously, and lots of discipline, is the best possible way to sculpt the perfect bikini bod. Now go get to it, summer is just a few weeks away!