I’m HIIT training a bunch now. I start my work outs with about 15 rounds of jump rope 1 min on 30 seconds off, also my weight training is a lot more fast paced and shorter. With lean eating, and increased water intake I’m seeing significant change in my body. I really try not to have much sugar, which I would like to add is not easy.
One way to improve your performance on the field is by dropping a few pounds of fat and adding more muscle. Less fat and more muscle mass are functional—not just for sports and exercise—but also for basic, daily physical activities. In fact, maintaining a low body fat count and consistently working to build muscle should be fitness goals of athletes and non-athletes alike.
Whether you’re looking to enhance your sports performance or simply to improve your health, here are some helpful fat-burning tips on how to lose unwanted weight:
1. Aim for at least eight hours of sleep. More sleep means less fat, so make getting to bed on time a priority. Sleeping for at least eight hours each night stimulates the release by the pituitary gland of human growth hormone (HGH), a naturally occurring anabolic hormone that promotes muscle building and fat burning.
2. Increase water intake. Keep that water bottle handy all day, because dehydration slows your metabolism, which decreases your body’s ability to burn fat. Shoot for a minimum of eight to 10 glasses of water daily, and consume water-based fruits and vegetables.
3. Strength train three to four days per week. If you want muscle, you have to build muscle! Strength training every other day with total body workouts using multi-joint exercises—like Deadlifts, Squats, Push-Ups, Chin-Ups, Rows, Leg Presses, Dips and Power Cleans—efficiently works the most muscles, optimizing growth and promoting fat burning.
4. Incorporate interval training with strength training. Rev up your metabolism by adding sprints to the end of your strength training sessions. Combining high-intensity interval training, such as alternating sprints with brisk walking, burns more fat than low-intensity aerobic training alone.
5. Exercise in sunlight. Exercising outdoors in sunlight boosts vitamin D absorption, promoting production of testosterone, which helps decrease fat storage.
6. Consume fat-burning foods and beverages. What you eat can naturally burn fat. Green tea is a potent beverage for increasing metabolism. Spicy foods such as hot peppers and curry powder help burn fat, because they make you perspire and raise your heart rate, thus enhancing metabolism. Dairy foods such as cheese and yogurt also aid in fat reduction. Foods rich in 0mega-3 fatty acids, such as nuts, flaxseed and seafood, are helpful as well.
7. Eat five or six small meals. Research shows that consuming five or six small meals—each containing protein, carbs and essential fats—every two to three hours preserves muscle gains and boosts fat-burning metabolism. Protein and fat help stave off blood sugar spikes from quickly digested refined carbohydrates such as pasta, rice and bread. To optimize your metabolism, choose slower digesting complex carbohydrates (fruits, vegetables and whole grains), protein-rich dairy foods (milk, cheese and yogurt) and other high protein foods such as eggs, meat and fish.
Whiskey and Whey: Do They Mix? The Hard Facts on Bodybuilding and Alcohol
Let us be honest, if you’re not out getting drunk and embarrassing yourself, you’re probably not getting laid as much as you should be. Unfortunately, there is some compelling evidence that shows excessive alcohol consumption may be like Kryptonite to your bodybuilding goals. Focus, performance, recovery, and rebuilding are all affected.
Here are some ways excessive alcohol consumption can sabotage your hard work in the gym:
Increases fatigue: Your liver may still be dealing with alcohol at the expense of glycogen (energy) for up to 2 days after your last drink.
Impaired Judgement: In addition to waking up next to fat chicks, you are far less likely to make healthy food choices when hammer-timed.
Suppresses Testosterone Production: Up to 24 hours following consumption. So much for that whole Macho thing…
But Wait! I heard that alcohol has positive health effects, is this true?
While it is true that alcohol has shown some health benefits, most of these benefits are derived at much more moderate serving sizes than your average weekend warrior considers “moderate”. (1-2 Chardonnay’s) I probably beer bong that much before heading to the pregame.
Benefits of moderate alcohol use include:
Blood thinning action: Beneficial to the cardiovascular system
Alcohol flavonoids reduce risk of hypertension, strokes, and heart attacks.
Increases HDL (good cholesterol) and Lowers LDL (bad cholesterol ) which lowers the risk of heart disease.
Makes you dance like fucking Ricky Martin.
If you’re going to drink, your best options are:
You are going to want to avoid any beverages that are calorically dense such as beer, wine, and sugary mixed drinks. The go to drink of choice for athletes should be vodka and club soda. We like it on the rocks with a lime and a large breasted blonde who has had one as well.
Pro-Tip: Use an empty 5-Hour energy container as a convenient flask to save money when going out to the bars.
Cardio Court: The Final Verdict on Cardio Before or After Lifting
All rise…Cardio Court is now in session. The honorable Judge SFS presiding. Today’s case: Cardio vs. Lifting. In what order should these activities be performed?
The correct answer to this question depends entirely on what your personal goals are. Are you training for strength? Muscle mass? Fat loss? Cardiovascular health and endurance? Each one of these situations calls for a different approach, so there’s no one-size-fits-all answer here. Let’s break it down:
If you’re training for strength…
This is an easy one. Most strength training programs have you lifting heavy ass weight at low volumes (less reps). If you just depleted your much-needed glycogen stores during a 40 minute pre-lift treadmill run, how do you expect to apply the effort needed to hit these kinds of 4-6 rep maximums?
The Verdict: Intensity is the name of the game when it comes to training for strength, so if you want to fit aerobic exercise into your workout, make sure it’s after you lift.
Overdoing the cardio when you’re aiming to increase mass can leave you scrawny and weak, wondering why you’re losing inches where you expected to gain them. However, there’s no need to neglect cardiovascular health entirely – short sessions with low to moderate intensity don’t pose any serious threat to your gains. Normally we’d suggest prioritizing rest and recovery after lifting, but short cardio sessions done a few times a week are acceptable.
The Verdict: Trying to get big? Walk, jog, or cycle for short periods of time AFTER you’re done lifting.
Weightlifting never hurt anyone that was trying to lose weight, but cardio is the name of the game if that’s your goal. In cases where fat loss is priority, high intensity cardio prior to lifting has been shown to result in larger net caloric expenditure and an increase in excess post-exercise oxygen consumption (EPOC). Higher EPOC means faster metabolism for up to 3-5 hours, and higher consumption of fuel to deal with the oxidation of fat stores broken down by exercise. In layman’s terms: this is the stuff fat loss dreams are made of.
The Verdict: If you’re aiming to burn fat, prioritize cardio before you lift, and make sure it’s high intensity!
This one is a no-brainer. If you want to increase stamina, endurance, and cardiovascular health, you want to be running on fresh legs that will let you push your limits both physically and psychologically. If you lift before doing cardio, you won’t have the fuel to push your cutting edge, and you’ll be mentally checked out and ready to hit the showers – not good.
The Verdict: If you want more cardiovascular endurance, definitely do cardio before you lift.
3 Ridiculous Bodybuilding Myths You Probably Believe
You Can Never Have Enough Whey Protein!
Whey Protein is actually the by product of cheese. The reason it has become popular as a protein powder for bodybuilders is because it is digested rapidly. It is the ideal protein source for muscles in need of recovery.
There is a lot of talk in the bodybuilding world, specifically by the supplement companies (BUY MAWR PROTEINS!) that 40+ grams should be the standard serving size for whey. Current research suggests that you can only absorb 15-20g of whey protein unless you just worked out very intensely .The key to whey protein supplementation is to stick to one serving at a time (most protein powders offer between 20-24g of protein per serving) for the sole purpose of preserving muscle mass (upon waking, pre and post workout). Otherwise, real food, casein, or a blended protein powder would be your best bet.
You Can Bulk Without Gaining Any Fat
“Basically ummm… my goal is to get as jacked as possible, but I want to get more cut too…” How many times have you heard that? People looking to put on serious mass want the best of both worlds, extreme muscle gain and steady fat loss. Unfortunately, your better off just picking one at a time. If you are a somewhat experienced lifter, you must have an excess of calories to keep your body in a muscle building state and gain muscle mass. In some instances extremely untrained beginners are the only ones who can really gain muscle while losing fat.
The excess of calories needed to gain weight depends on body type; but as little as 200-300 extra calories a day is needed to gain muscle.
The thought behind this is that by increasing reps, your substantially increasing your calorie loss. Think of it like this, the more muscle mass you have, the more calories your body burns at rest. It’s like a set it and forget it system. Gain enough muscle mass, and you will always have a little helper on your side to keep the fat off. The most effective way to burn the most calories is to increase the exercise intensity. A high intensity training approach like that of Dorian Yates and Mike Mentzer might be more effective for fat loss. (Check out Dorian’s Blood and Guts Training Program for an example of one of the best HIT programs ever created IMO)