20 Fat loss Tips For Summer!

20 Fat loss tips for summer!

1.       Processed Foods: eliminate them…that is all

2.       Control freak: understand you control what goes into your mouth

3.       RAW: research has proven over and over that people who eat raw vegetables and fruits have reduce bodyfat to those who don’t

4.       Breakfast: eat quality protein and nuts/healthy fats to cut catabolism and give your brain a boost, ditch the processed cereals

5.       Caffeine: drink coffee or green tea before our workouts, research has proven clean caffeine helps improve performance, reduces perceived effort and help oxidize fat.

6.       Belly: improve digestion with a good probiotic

7.       ZMA: make sure you are getting enough zinc and magnesium

8.       Carbs: eliminate high glycemic carbs, try to get most of your carbs from fruits and veggies, brown rice and quinoa

9.       Fats: eliminate trans fats

10.   Good fats: fats from fish, wild game, nuts, avocado are loaded with health benefits and actually make you leaner!

11.   Breaks: use short rest periods (0-60 seconds) between sets to stimulate the best growth hormone response

12.   Resistance: use resistance training in the 8-15 rep range with compound movements

13.   Cardio: perform HIIT cardio sessions, if you have bad knees and can do an elliptical or exercise bike follow the same concept. Close to 80% max for 30-45 seconds with 30-60 second breaks

14.   Water: shoot for a gallon a day, the more you drink the less your body will hold

15.   Protein: eat high-protein, aim for 35-35% total calories to be lean protein sources

16.   Go green: Eat an antioxidant-rich diet to prevent inflammation, which leads to fat gain. Try kale, broccoli, cauliflower, bok choy, berries, pomegranates, and cherries.

17.   Weekend warrior: avoid alcohol, juice, sodas and sports drinks. Aim for water, teas and coffee

18.   Fun stuff: try to include activities you already enjoy, trips to the park, throwing a Frisbee, even shopping!

19.   Go shopping: take some time to write out a list of foods you like that are healthy and grocery shop!

20.   Reap: admit to yourself where you can improve and consciously work on improving it!