• Joshua Li

5 Top Tips to Torch Unwanted Fat


1. Get your diet in check!

Nutrition is the number one most important factor when it comes to losing body fat as it is what dictates your body’s caloric deficit or surplus, which are the primary drivers of weight loss/gain. Everyone has a “maintenance calorie level” which is just the number of calories that you need to consume in order to maintain your current bodyweight. If you eat above that calorie level, then you will be in a surplus and hence gain weight. If you eat below that calorie level, then you will be in a deficit and hence lose weight. So if you are serious about losing fat then you need to make sure that you are consistently in a caloric deficit which you will only really know if you are tracking and weighing your food intake (either use MyFitnessPal or sign up for a meal plan delivery service such as www.nutritionkitchenhk.com).

2. Do more heavy compound exercises!

A compound exercise is just one that incorporates more than one muscle group to complete the movement. Because of this you are generally able to lift heavier weights and thus will effectively be burning more calories as multiple muscles are being worked at once. Examples of fat burning compound exercises are the barbell squat, bench press, overhead press, and deadlift.

3. Build muscle

This one is simple. The more muscle you have the more calories you will burn. So if you put on more lean mass then your maintenance calorie level will go up as your body now requires more food to fuel itself. This means that you can either eat more and still lose fat, or you just won’t need to do as much cardio as you’re already burning significantly more calories by having more muscle on your frame.

4. Do your cardio!

The equation for fat loss is straightforward. It just comes down to calories vs calories out. So to burn more fat you just need to create a larger caloric deficit which can be achieved through your diet or training (preferably both). Ideally you already want to be in about a 200-500 calorie deficit from your diet, but if you are consistent with your cardio sessions then you can increase this deficit even more and thus speed up the fat burning process.

5. Take advantage of the after-burn effect

HIIT (high intensity interval training) not only burns more calories than steady state cardio, but it also increases your body’s metabolism for the rest of the day due to the dramatic increases in heart rate whilst exercising. This is because short but intense bursts create an oxygen debt or E.P.O.C (excess post-exercise oxygen consumption). Some HIIT exercises may include sprint intervals on any cardio machine or outdoors, battle ropes, burpees, mountain climbers, box jumps etc.


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