We live in a world of instantaneous gratification. We want everything done as quick as possible. Wanting to know how to lower body fat percentage fast as possible is one of them.
Unfortunately, if you are looking for overnight solutions, you might as well look elsewhere. More often than not it is going to require surgery or illegal drugs.
However, if you want lasting solutions for lowering you body fat percentage, be prepared for some serious lifestyle changes.
Of course, there are efficient and effective methods that will bring about amazing changes in a short amount of time. With the methods I will teach you, you will drop fat in dramatic fashion that your friends might think its magic.
Eat Less Carbs
First, get in the habit of eating less carbs or if you absolutely need your carb fix, go with unrefined carbs. Carbohydrates, particularly refined carbs, was actually shown to be the prime culprit in making your body store fat. In fact between foods rich in saturated fat and carbohydrates, you are better off cutting more carbs and consuming more fats (except for transfats which are just nasty). Recent studies have shown that too much carb consumption is the primary reason why people tend to store a lot of fat. This is the reason why low/no carb diets like Atkins, South Beach and Paleo Diets are proven to be effective in lowering body fat percentages.
Lift Heavy and Get Strong
Second, lift heavy things. Take a cue from strength athletes like powerlifters and olympic weightlifters and choose exercises that can develop strength. Compound exercises, which are exercises that target multiple muscle groups, are key to helping you build muscle that is not only thick but functional as well. Choose to perform compound exercises like squats, deadlifts, cleans, shoulder presses, pullups and you will quickly develop strength. Strength training is effective in putting on muscle in your frame. Keep your rep count on the low side and your poundages on the high side. Ladies, don’t be afraid that you might grow like Arnold Schwarzenegger, these exercises done with strength training in mind will not build bulky muscles. You will build lean and functionally strong muscles. Muscles on a frame will help to burn the fat in your body.
Perform High Intensity Interval Training
Third, do high intensity interval training. Jogging for 30 minutes to an hour is fine, if you want to go for an emaciated physique. Doing long step aerobics session is fine, if you just want to feel like you are doing an effective workout. While so called steady state cardio can burn fat (although I should mention that often to reach the fat burning stage you will have put in 20 minutes of session time), there is little residual fat burning after the workout is done. If you want fat burning while you are at rest, doing high intensity interval training where you go all out for a certain period of time and alternate it with a short rest. You will choose some conditioning exercise like sprints or burpees and alternate going all out and a period of rest. Do this for a whole 10 to 15 minutes once or twice a week is probably all it takes to kick your fat burning into overdrive.
Fourth, while indiscriminate caloric restriction or dieting by eating less and less food is just a miserable exercise, you can trigger your body’s own fat burning furnace by engaging in something called Intermittent Fasting. Intermittent Fasting, in its simplest form, is purposely not eating anything for 16 to 24 hours once a week. Not eating anything during that window triggers your body to burn your fat stores. So strategically scheduling a once a week fast can accelerate your fat loss.
There are certainly a lot of techniques in learning how to lower body fat percentages, the above tips will help you achieve your goals of your ideal body fat composition more quickly.
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