Quote (xXCrAzYsHoT @ Nov 28 2010 01:02am)
Could you formulate a little list of all the small tips that help with fat loss. Desperately trying to cut these last 8 pounds for wrestling. So far I've gathered
- Ankle weights throughout the day
- Cold water
Yes I can very much help you out with this:
1. Burn more calories than you eat (calculator your BMR - google it) and make sure to take in 300-500 calories less than your BMR + calories burned from exercise (example: if BMR is 2000 and exercise is 500 you would want to take in 2,000 - 2,200)
2. Drink at least 1-1.5 gallons of water per day - ICE WATER preferred because it increases metabolism, and also burns calories and fat.
3. Eat every 2-3 hours WITHOUT FAIL!!
4. Eat complex carbs and avoid simple carbs.
5. Avoid fast foods, canned foods, frozen foods, and other processed foods.
6. Keep sodium intake to 2,000 mg / day or less (also make sure to keep your potassium intake at 4,000mg/ day and calcium/magnesium intake at 2,000mg per day optimally)
7. Try to eat the first 3 meals per day with carbs, and the second 3 meals WITHOUT carbs each day.
8. Before bed, eat 1 cup of cottage cheese w/ peanut butter or mixed nuts + cinnamon as your last meal of the day to keep metabolism going while you are sleeping.
9. Do at least 30-45 minutes of HIIT cardio 5 days per week (any style)
10. Take fat burning supplements like GAT Jet Fuel (best method is to take 2-3 pills on an empty stomach with 20-26 oz of water first thing in the morning, then go do 20 mins of fasting cardio, then eat once you are done)
11. Take other supplements like multi-vitamin (NOW! Adam or CL Orange Triad), Vitamin C (NOW! C-1000), Vitamin D (NOW! D 5000iu), and Chromium Piccolinate (NOW! Chromium).
12. Increase raw veggie intake (at least 3-4 large servings per day) - this will increase your fiber intake which assists in fat loss.
13. Do not drink soda, fruit juice, or any other high sugar beverage - stick to water (as mentioned above) and diet soda or 0 cal drinks like Sobe Lifewater.
14. Keep a positive attitude and sound mind - the more you are in control of your mind, the better fat loss results you will see. Just constantly focus on your results you wish to attain and it will happen much faster. VISUALIZE!!!
15. Strength Train at least 4 days a week for 1 hour a day (in addition to the HIIT cardio I mentioned before) - you also want to do 15-20 mins of cardio POST workout minimum. Follow up the workout with a 100% whey isolate protein shake (30-40g)