Water is the medium in which most cellular activities take place, including the transport and burning of fat. Drink at least 1 ounce of water per 2 pounds of bodyweight a day (that's 100 ounces for a 200-pound person). Keep a 20-ounce water bottle at your desk, fill it five times a day, and you're set.
Vegetables are nutrient-dense, meaning they pack maximum nutrition value with minimal calories, leaving you more full on fewer calories. You should aim to consume five servings a day of veggies, whether as a snack, on a sandwich or on the side of a chicken breast.
Dieters often decrease the number of daily meals in an attempt to reduce calories—a big no-no. If you eat six meals a day versus three with the same total calories, you can lose more fat because more meals burn more calories. An efficient way to implement this into your routine is to calculate how many calories you want to consume per day, and spread them evenly across 5-6 meals.
Spend at least three days a week doing HIIT (high-intensity interval training). Apply this to any form of cardio that you like, such as running, spinning, stair-climbing, jumping rope, elliptical training or rowing. Start your workouts with a light five-minute warm-up, then alternate back and forth from high to low intensity. Finish with a light five-minute cool-down.
When you’ve been dieting for an extensive period of time, some sort of metabolic decline is inevitable. Leptin and various hormones including testosterone will decrease and as a result affect your results.
Adhering to a strict diet becomes increasingly difficult and fat loss always seems to be slower than expected. Not to mention, the psychological component of continued dieting becomes a serious burden. The solution is to take 2 weeks to eat at roughly maintenance. Leptin and testosterone will skyrocket. In addition, you will get that psychological relief. Finally, when you go back to your diet it will feel easier than before and fat loss will resume as expected.
Speed lifts (e.g., box squats, speed deads & speed bench) are essential to increasing strength, acceleration and power.
One of the main reasons we go to the gym is to build muscle mass. The first year we start training we make insane progress, then all of a sudden we hit a brick wall and all progress begins to plateau.