25 Sniper Fat loss tips
Start aiding your own fat loss attempt with these basic yet effective tips! Use one or all 25... but put simply... they work!
1. Train using the most “bang for your buck” multi-joint lifts such as squats, deadlifts, bench press or in the case of using just body weight exercises like burpees.
2. Not much time? Favor compound lifts over isolation, single-joint lifts. For example if you don’t have time to train both back and biceps, perform chins over bicep curls as chins indirectly work the arms as well as the back.
3. Use very short rest periods (10 to 60 seconds) to trigger the greatest metabolic disturbance with a high lactate and growth hormone response.
4. Always count tempo. Vary the tempo of lifting phases and rest periods to provide new stimulus for the body to adapt.
5. Use a longer time under tension to burn more energy and increase post-exercise oxygen consumption—try a 4-5 second eccentric (lowering) and 1-2 second concentric (lifting) phase.
6. Perform circuit training using moderately heavy loads with little rest between sets for maximal metabolic disturbance.
7. For gradual fat loss over a longer period, include strength cycles with heavier loads (up to 95 percent 1RM), slightly longer rest (2 to 3 minutes), and lots of sets. Think German volume training!
8. Work harder! The ability to push oneself physically is a skill. If you’re not getting results, you may not be working hard enough. #Gohardorgohome.
9. Do high-intensity sprint intervals for conditioning. Two examples are 60 cycle sprints of 8 seconds each, 12 seconds rest; or 6 all-out 30-second running sprints on a track, with 2 to 4 minutes rest.
10. Be as active as possible in daily life. Simply move more: Take brisk walks during the day, take the stairs, and include “active transportation” in which you walk, run, or cycle to go places you’d normally drive.
11. Eliminate all processed foods from your diet—don’t eat them ever.
12. Don’t avoid fat! Research shows that people with diets with 30 to 50 percent coming from smart fats have lower body fat.
13. Eat smart fat, favoring animal fats that come from fish, pastured animals, and plants such as avocado, olive, and coconut.
14. If you find you’re often hungry while restricting calories, stop restricting calories and eat more. Focus on high-protein, lower carb foods that contain healthy fats to promote satisfaction and fullness.
15. Raise resting metabolic rate (the amount of calories the body burns at rest) by eating a higher protein diet with 15 to 35 percent of the diet coming from high-quality protein. Sort your macros out!
16. Manage your blood sugar by lowering the glycemic load (GL) of high glycemic foods by combining foods that have a lower glycemic index.
17. Drink a lot of water (at LEAST 3 liters a day) to stay hydrated and help detox the body.
18. Avoid alcohol, juice, soda, and sports drinks. Stick to water, tea, and coffee.
19. For a radical approach, eliminate all alcohol.
20. Get metabolically flexible so that your body is adapted to use fat for energy along with glucose. Do interval training and increase the proportion of your diet from fat and protein, which limiting carb intake. Macros, macros,macros!
21. Drink coffee or take caffeine before workouts to increase fat burning and work capacity.
22. Make it a priority to get enough sleep. An early-to-bed, early-to-rise sleep pattern has been shown to improve body composition. #Teamsniper Bootcampers… see you at 6am!
23. Avoid milk before workouts because it is very “insulinotropic,” meaning it causes persistently high insulin levels that limit energy use in the body.
24. Eliminate all added sugar from your diet. It is way more trouble than it’s worth if you want to lose fat.
25. Know that you have complete control over what you put in your mouth. No one ever ate anything by accident.
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