Adipose tissue is one of the most hated by athletes topics. Everyone is trying to get rid of it to make the muscles visible. Sometimes, despite efforts and following the diet, we simply can not reduce it. Here are 4 simple rules that can help you burn even 3 times more calories.
1) Cardio training in the morning before breakfast
Exercise on an empty stomach arouses a lot of controversy. Certainly, if you care about building muscle tissue and exercise with a high load, it is advisable to consume the right dose of calories before training. Otherwise you run the risk of feeling weak, you may feel dizzy and just do not have enough energy. However, if you are currently at the stage of reducing body fat, exercise in the morning can be a good option. Supporters of cardio on an empty stomach believe that the body’s energy necessary to do exercises will be drawn from body fat, not from the calories provided during breakfast. However, you must take into account the fact that the increase in your muscle tissue will not be spectacular.
2) Reduce the amount of carbohydrates in the last two meals during the day
Carbohydrates do not have a good reputation due to the fact that if we eat too much in relation to what we can burn, they quickly accumulate in the form of adipose tissue. This does not mean, however, that their consumption should be reduced to a minimum. All you need to do is limit their intake in afternoon meals. Take care, however, to provide you with the right calories from other sources. During the day, reach for complex carbohydrates, such as barley, buckwheat, millet groats and cereal products. Avoid eating sweet fruit in the afternoons. As part of the snack, choose rather raw vegetables, rich in fiber, which helps in cleansing the body.
Restricting carbohydrates in the second half of the day is aimed at preventing a situation where excess of these compounds in the body you will not burn during training. Then, instead of reducing body fat, you can even increase it.
3) Use fat burners
Fat burners are dietary supplements that help fight excess body fat. They increase body temperature and accelerate metabolism. These processes take place both during training and at rest. Most are eaten on an empty stomach or before the main meal during the day. It is also recommended to eat them before training, thanks to which you increase the efficiency of burning during intensive exercise.
Remember to choose dietary supplements from proven brands with proven effectiveness. Do not decide on the first-ever burner. Find out what your body needs and adjust the supplement to your weight, the effects you want to achieve and the rate of your metabolism.
4) Monitor your weight and progress
Weight monitoring and determining your progress is very important. First of all, it has a psychological effect. If you see that you are moving forward, it works encouraging and mobilizing for further efforts. In turn, if something is wrong, for example you do not see the difference in the amount of fat burned or increase in muscle mass, you have the option of quickly correcting the training plan or diet. The more you know your body, the faster you react. Remember that the best way to measure body fat is going, for example, to a dietitian who has the right tools to accurately determine the structure of your body.