Below are 5 strategies which are fairly easy to implement, they will definitely help you to reach your goal to get rid of that last ten or twenty pounds of fat. The more of these strategies you can embrace, the more successful you’re going to be. Lose stubborn fat by following these steps:
1. High rep workout will NOT encourage fat-loss
Weight training is essential for any sustainable weight loss, but you would be very mistaken thinking that lots of high-rep sets, using a light weight will burn off more calories and fat. Muscle is a metabolically active tissue, meaning it will burn off calories all day long, even when you’re resting. To build muscle tissue or even keep it while losing fat, you should train with moderately heavy weights training in a 6-12-rep range. A recent study performed on this subject show clearly that training in this 6-12 rep range using moderately heavy weights will have the greatest effect on elevating your metabolism through a process called EPOC (excess post-exercise oxygen consumption).
2. HIIT cardio workout
Half your fat-loss will come when you’re able to burn more calories; the other half starts when you’re consuming fewer calories. Doing cardio will increase your caloric deficit. But not all cardio options are equal. Research has now proven that HIIT (high-intensity interval training) is superior to any steady-state cardio.
3. Eat out less often
Obesity continues to rise in America because they eat out twice as often as they used to do 30 years ago. These extra calories add up fast, with refills and larger portion sizes, and those tempting desserts that you’d probably never eat if you were eating at home.
4. Cut your carbs and substitute veggies
Carbohydrates do not hold as many calories as fat (4 calories vs. 9 calories per gram), the bad news is that eating a high carbohydrate meal will affect your insulin levels. Your body breaks down the carbs you eat into glucose stored in your liver, when glucose levels in bloodstream rise, your pancreas secretes insulin to help get that glucose into your cells. It depends on a few factors but generally, the release of this powerful hormone called insulin will either support fat storage or muscle growth. The larger your insulin response, the higher the potential for storing any body fat. You need carbs to fuel your muscles. The key, is choosing foods that don’t drive up insulin levels, like complex carbs, beans, sweet potatoes, legumes, lentils, brown rice, oatmeal, or quinoa.
5. Never eat carbs for your last meal before sleep
Your carbs you eat are directly linked to your fat storage, so eating a sweet after dinner mint or simple carb dessert after dinner will only spike your blood sugar at exactly the wrong time. Your high blood sugar, while you’re sleeping, will dampen any HGH production.