Losing weight and burning fat can be very challenging and it's especially hard to stick it out if you don’t see quick wins in the form of results either in the Mirror Or At Least On The Scale Luckily There Are Simple And Effective Ways To Significantly Speed Up This Process Whether, It's Changing Your Diet Increasing Your Physical Activity Or Making Small Lifestyle Changes There Are Many Options Available To Help Boost Your Metabolism And Get Your Body Burning Fat More Efficiently.
So today i want to go 10 simple ways to speed up your fat loss and each one is backed by scientific evidence proven to be effective at helping people lose weight and burn fat and first i want to start with a technique that many of you have never heard of known as protein sparing modified fast or psmf in short.
WEIGHT LOSS APPROACH
Weight loss approach designed to get you as lean as fast as possible it, accomplishes this by putting you through a low carb low fat high protein diet that restricts Calorie Intake To A Minimal Level The Psmf Diet Typically Only Includes Lean Protein Sources Such As Chicken Fish And Turkey As Well As Low Carb Vegetables Like Spinach Broccoli and cauli cauliflower other foods are avoided now before you go a head and implement this strategy i would only do this if you have a body fat percentage over 26 percent as a man and over 39 as a woman in those scenarios you can implement a psmf for two weeks on and then take two weeks off.
Where you bring your calories back up to maintenance levels with a more even distribution of protein carbs and fats just make sure you are not exceeding your maintenance calorie numbers you can do this for 4 to 12 weeks without risking muscle loss as long as you get enough protein and you are also lifting weights also if you are leaner than 26 body fat as a man and 39 body fat as a woman i wouldn't implement it on a consistent schedule instead, just follow protein sparing modified fast diet one or two non-consecutive days per week where you eat according to the psmf guidelines you want try to ro this on.
DAYS THAT YOU ARE NOT EXERCISE
Because your body doesn't need the additional calories on those days simply only consume lean protein sources and avoid all other foods make sure to get at least 0.73 grams of protein per pound of body weight per day while following this Eating schedule even though following this kind of plan can be very challenging when it's done right it's one of the if not yhr fastest way to lose weight while retaining muscle mass another strategy instead of a protein sparing modified fast is to simply do a more Aggressive Cut In Other Words You Increase, Your Calorie Deficit.
Keep In Mind That Once Again Your Current Level Of Body Fat Determines How Much More Aggressively You Can Cut Your Calories Back Without Losing Muscle And, If You Don't know your current body fat percentage just take a look at the screen as i explain each body fat percentage category so if you are a male with over 26 body fat or a female with over 39 body fat you can shoot for a calorie deficit of 40 to 50 percent under maintenance calories if you are a man with between 21 and 26 body fat or a female with between 33 to 39.
Body fat yiu should not create more of a calorie deficit than 30 to 40 percent below maintenance if you are 14 to 21 body fat as a man or 24 to 33 body fat as a woman go for a calorie deficit of 20 to 30 percent under maintenance and finally if you are 10 to 14 body fat as man or 14 to 24 as a woman you can go for a calorie deficit between five to twenty percent even with these more aggressive deficit numbers you shouldn't worry about losing muscle as long as you are getting enough protein lifting weights and getting enough sleep.
The amount of muscle you will lose should be minimal for example in a study where men and women were placed on a 800 calorie per day diet for 12 weeks they still manage to maintain their muscle mass as long as they were weight training three times a week also in another study obese men were instructed to eat thousand fewer calories per day while lifting weights three days a week and they were able to maintain their muscle mass while dropping over 20 pounds of fat this actually brings us to my next point you should primarily focus your workouts in strength training and muscle growth.
Because that will help you maintain muscle mass as you drop body fat maintaining muscle mass is not only beneficial from an aesthetic perspective but also from a long-term weight loss perspective, because carrying more muscle will improve your metabolism and and your insulin sensitivity now aside from eating enough protein the best way to prevent muscle loss while dieting is to make sure that you maintain your strength levels when you lose weight it's natural to get weaker but your goal should be to try your absolute best to prevent that from happening you.
Do this by trying to stick to the same weight load you were normally using unless you absolutely have to drop that weight lower and the onli reason you, should drop the weight lower is if you drop below your lower rep range limit so let's say your rep range is 6 to 10 reps and you were bench pressing 135 pounds for 10 reps before you started cutting do your best to maintain that same weight load throughout the entire cut unless
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