With summer right around the corner, a lot of you are starting to cut some body fat. Cutting can be simple, consume fewer calories then your body burns right? But there are many different diets and fads out there that make it over complicated.
That main premise is to consume fewer calories then your body burns, whether you’re following a keto, vegan, paleo, or doing intermitted fasting, your caloric intake is important. Along with the caloric intake, there can be some other tricks/tips to help shed that excess fat just in time for the summer.
Weight loss requires dedication and consistency if you lack a plan you may find yourself overwhelmed or stressed out over what you’re going to eat next. A solid game plan will help to mitigate that stress and help you with your goals
You may be eating all the right foods, take all the right supplements, and have amazing workouts, but if you're stressed out the whole time, cortisol levels will rise and they could start to undercut your gains and perhaps lose some of that hard-earned muscle.
Effective dieting starts with knowing your macros and how many calories you need to consume each day, you can find this using our BMR Calculator and Marco Calculator. By using these tools you will be given the perfect amount of Carbs, Protein, and Fats to consume each day to meet your desired goal.
Switch to Whole Food
Fruits and vegetables keep our bodies from getting sick and keep us from becoming overweight and sluggish. But the benefits of plant-based foods like fruits and vegetables go way beyond keeping us slim and illness-free. They’re also the key ingredients to approaching a healthier lifestyle choice.
One of the most noticeable effects you’ll see from eating plant-based sources (that are often rich in fiber) is better blood sugar levels. Animal foods contain, IGF1 (Insulin Growth Factor), which promotes higher blood sugar causing cravings, blood sugar swings, and often that shaky, moody feeling you get if you don’t eat something right away, or if you skip meals.
Clean whole food ideas:
- Fresh fruits and vegetables
- Fresh Organic meats and eggs
- Fresh Organic fish and shellfish
- Whole grains (brown rice, barley, whole wheat, and quinoa)
- Nuts and legumes
- Tofu, Tempeh, Edamame
Many people think that fat burning takes place in the gym, but that's only part of the equation. If you're chronically sleep deprived, you can end up with a reduced metabolic rate and poor insulin sensitivity, both of these can lead to excess fat gain and obesity.
You also have more energy to devote to your workouts. So it is key that you get some good quality ZZZ’s to help your body recover and ensure it is running at an optimal level.
Supplements to help with sleep:
Try Higher Intensity Workouts
If you have never tried to incorporate some interval training into your regimen you should. As noted in a study in the journal Applied Physiology, Nutrition, and Metabolism, interval training is superior to steady-state training when it comes to fat loss, even when total calories burned between both types of training is the same.
This could include things like Drop sets, Supersets, or just straight up HIIT training. **The goal of high-intensity workouts is to get your heart rate up to that fat burning zone, thus increasing the thermogenic effect and burning fat.**
You can add some high-intensity training to any of your workouts simply by adding other exercises or making them into a circuit for some circuit training.
** How to find your max heart rate: 220 minus your age = Max heart rate. For example, a male is 32 years old (220 - 32 = 188) **
Use the Right Supplements
When you're in a caloric deficit it may be tough to get all the right nutrients you need to keep your body performing at an optimal level, this is where supplements help. Adding multivitamins or greens supplements will ensure you are getting all the right vitamins and minerals, along with your greens and antioxidants in your diet.
Fat burning supplements also help, once you have begun the journey to get shredded your body will adapt quickly to the change in training and calories. When this happens you hit what is called a plateau. To break through this plateau you can either up the cardio or change your caloric intake, or try a thermogenic fat burning supplement to help increase your BMR.
Try Intermittent Fasting
Intermittent fasting occurs when you only eat within a short period in the day. The most popular way is to fast is to not consume any calories within 16 hours. By limiting yourself to eating in a short window every day this help to consume fewer calories. Along with consuming fewer calories when you are fasting, your body is using those fat storages as energy.
Along with the fat burning benefits, there are also some health benefits that include longevity, Autophagy, Insulin Sensitivity, and increased levels of Growth Hormone, and Increase Gene Expression. You can read more about intermittent fasting in one of our earlier blogs.
Be realistic with your expected results, remember that fat loss will slow down the leaner you get. If you are trying to lose 40 pounds in 4 weeks chances are that isn’t going to happen, at least not in a healthy way. Be patient and stay consistent with both your diet and your training, once you start to see some results they will help motivate you to push for the next 5lbs. After your body learns that you're going to continue consuming fewer calories then you burn, it'll become more efficient at using fat for fuel making it easier for you to continue.
How do fat burners work? Fat burners can be incredibly helpful for shaving off extra fat to reveal your gorgeous gains. But don’t give all the credit just to fat burning powder, you must also implement a healthy diet and exercise in conjunction with taking correct dosages of the supplement to get the best outcome.
It works more like an enhancer, giving you an extra boost of energy, speeding up your metabolism. We suggest to only consume the recommended dosage on the packaging so that you don’t overdo it.
Stimulant Free Fat burner:
Low Stimulant Fat burner:
- Cellucor Super HD
- Nutrabolics Carnibolic
- Cellucor C4 Ripped
- Cobra Labs The Ripper
- Allmax Keto-Cuts
- Nutrabolics Thermal XTC
High Stimulant Fat burner:
Remember, any of these healthy changes that you make to your diet, or your daily activity level is going to make weight loss easier. Start with simple easy changes and build on your program gradually. It takes individuals years to gain excess fat so give yourself a realistic timeframe to lose the accumulated fat over at least a 3 to 6 month period.
At Platinum Supplements we carry a large variety of weight loss supplements, to help you in the process of increasing Energy, Endurance and Calories burned. Visit us in-store or contact us via Facebook, Instagram or Phone for more information about Nutrition, Training, and Supplementation.