When you want to torch belly fat, the trendy thing right now is to say it’s not about calories in vs. calories out.
Of course, this has a big role to play in your ability to torch fat, lose weight and get in your target shape.
If you’ve been following the GTW Health and Fitness Lifestyle Program for any length of time, you’ll already be seeing the fat melt away.
That’s because you’re following the correct workout routines which are appropriate for burning fat. Plus you are eating the RIGHT kinds of foods, at the RIGHT times.
But torching fat goes much further than just balancing calories in vs calories out.
Torching fat and losing weight also depends on things like the type of foods/calories you’re consuming, how often you’re consuming them, when you’re consuming them whether you’re snacking, your quality and length of sleep, and your genetics.
If you’re not yet a member of the GTW Health and Fitness Lifestyle Program here are a few extra pointers to torch that fat, lose weight and get in your target shape.
1. GTW Bodyweight Routines
Part of the GTW bodyweight routines consist of following the HIIT protocol rather than long sessions of cardio.
Why?
For starters, cardio is boring. Who wants to be doing 90 to 120-minute sessions of endless cardio?
Two, who has the time to devote to working out that long?
Three, long cardio sessions like running actually train your body to hold on to fat because your body wants to store energy for your next session. So when you pounding the road for miles and miles, your body gets rid of muscle and stores fat to prepare for your next run. Not what we want.
A better system all round is to do shorter, more intense sessions. High-intensity interval training (HIIT) leads to more fat loss than steady-as-you-go cardio.
And the great thing about these short, high-intensity sessions, is you can mix them up every time you do them so you never get stale, never get bored.
You don’t even need to count the reps. Whack on your favourite tunes, start your timer, and away you go.
You can also mix up the timing of your exercises. For example, in one session you can use 20 second, super hard exercises, then rest. But I prefer 40 and 45-second sessions, and a 10-15 second breather.
I mix up my choice of exercises as well. So one day I might focus on abs, biceps and triceps. Maybe doing various plank positions. And then different bicep and tricep exercises. With some killer Burpees thrown in just for fun.
Then another day I might choose 5 or 6 different press-up exercises, mixed in with 3 or 4 different back exercises.
Training at this kind of high intensity will also increase the amount of fast-twitch fibres in your muscles, which can speed up your metabolism. Double bonus.
For your triple bonus: you can be done in 10-15 minutes.
2. Give Up The Constant Snacking
One of the big lies over the last decade is that “Eating frequently speeds up your metabolism”. Total BS. I’m pretty sure that was made up by the food industry to encourage us to eat more.
You need bouts where you don’t eat any food. But of course, don’t overdo it.
But a general rule to follow if you’re trying to lose weight is, you don’t need to eat anything between 8pm and 12pm the next day. Unless of course you have a medical condition. Of course, consult your physician before starting any course of fasting.
Another myth is that you must eat within 30 minutes of working out.
The latest research says the ideal time to work out is during your fasting window. So your timing could go something like this:
- Stop eating at 8pm
- The next day, workout between 8 and 10am.
- Break your fast at about 12pm.
- This will give you roughly two hours after your fast…
You don’t even need to eat immediately after your workout.
The key to losing weight and building muscle is balancing hormone optimization. Studies show great benefits when following intermittent fasting with working out. Combining these two strategies raises your growth hormone and makes you more insulin sensitive, which is the key to keeping young and trim.
3. Try Your Best To Reduce Stress
Cortisol from stress can disrupt your insulin activity, which can then lead to gaining weight.
If you’re too stressed, you will produce large amounts of cortisol. Plus, when you are stressed, it’s more likely your body will hold on to its fat stores.
You must find ways to wind down and relax. I know it might be difficult, depending on your circumstances. But you should actively seek ways to de-stress and relax.
4. Actively Improve Your Sleep
Most people don’t understand the importance of sleep. Getting the right amount of sleep, 8-9 hours every night, is vital for a healthy lifestyle. And especially if you’re trying to lose weight.
Quality sleep helps us heal our bodies after our workouts, and prepares us for the next training session. Quality sleep also helps us to avoid sickness, deal with stress, and improves our motor skills.
A good night’s sleep isn’t just about how many hours of sleep you get, but also the quality of that sleep.
I also recommend GTW Members to invest in a good quality bed, pillow and bedsheets. Plus, follow good sleep hygiene practices like not using your phone in bed, and not drinking alcohol close to bedtime.
I explain much more about how to get a quality night’s sleep in my new book “Unlocking the Powers of Sleep”.
Ok, that’s all I’ve got for you today. The Mrs is calling, it’s time for the supermarket.
Keep training hard (mentally & physically),
Greg ‘Take No Prisoners’ Noland
CEO & Founder
Grey Top Warriors
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