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Last Updated on December 16, 2020

4 Simple Hacks to Lose Fat Fast (And Sustainably)

4 Simple Hacks to Lose Fat Fast (And Sustainably)

In the following article, I will be covering several topics that ‘cutting fat’ encompasses. For example, I will present exercise as a modality, as I have done in the past, namely due to the fact that it has substantial research and evidence to back it’s clear results.

What you should not look for in this article is a ‘magic pill’ or shortcut that will fast-track you to losing weight and cutting fat. Why? Because if such a pill even did exist, due to the fact that no lifestyle change has been made, there is a high-likelihood that any fat-lost will return quickly.

I’m going to quickly share an embarrassing story with you that’ll hopefully put some things into perspective…

The reason why I consider myself an expert in weight loss is because I’ve been progressing my own body composition for several years now.

Initially, I began the journey in 2012 – being about 40lbs/18kg overweight and looking for ways to cut fat quickly. I tried all sorts of fad weight loss modalities that claimed amazing results but simply didn’t work. Sadly enough, I briefly researched surgical (liposuction) to remove fat fast, but thankfully didn’t entertain that notion for long as I knew it came from unrealistic laziness.

Now when I examine the whole concept of liposuction, it has many flaws, namely that anyone undergoing such a procedure has not made sufficient life changes to actually sustain themselves after the operation. The body also undergoes trauma during the operation. Additionally, the body itself has not “worked” for its new composition, and therefor has a high likelihood of reverting back to the previous state.

The take-away here is that, if you want to lose weight, you will need to do the work. But you’ll enjoy it more and more as you progress – trust me!

After having lost the 40lbs/18kg of extra weight through exercise and how, when, and what I ate, my body fat percentage dropped to 7% – where I then began working my way back up in weight but as muscle.

Over the last 2 years, I have been focusing on developing 20lbs/9kg of lean muscle mass – which I estimate will be achieved by 2022 of course through further exercise and dietary habits.

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I’m writing the below suggestions after having initially gone through the process of losing weight quite effectively.

These steps to losing weight are quite simple:

1. Have a Proper Attitude

Your attitude is one of the most important aspects of the entire weight loss process, and deserves first placement on this list! It encompasses your mental fortitude to create a plan and strategy, and set things in motion in a way that the result is inevitable.

How do you determine which result is ideal for you? Look within your thoughts and see what it is you feel you cannot accomplish and then challenge that – envision yourself as the epitome of that which you seek. That which you can conceptualize you can achieve!

Do you want to align to that healthier, stronger, happier version of yourself? It’s already there! This is the attitude – let’s go.

2. Exercise with a Strategy

Some people reading the heading of ‘exercise’ may immediately want to scroll past and continue reading to the next recommendations, however, those people would be missing out on the true potential exercise has in store for not just losing weight but fortifying your mental attitude.

The best way exercise can support your weight loss efforts is by utilizing Intermittent Fasting or Time Restricted Eating (which we’ll get into under the heading eating) in conjunction with workouts. The exercise strategy should be in the direction of cardiovascular workouts before and after weight lifting training.

A general example of a 60-minute session could look like this:

  • Warm-up cardio workout 10-15 min
    Exercises: quick pace walk, jog, run, bike, elliptical, stairs etc.
  • HIIT (High Intensity Interval Training) where not only do you burn more calories, but the effect of all that intense exertion kicks your body’s repair cycle into hyperdrive. Meaning you burn more fat and calories within 24 hours after a HIIT workout compared to a steady-pace run.
    Exercises: sprints, speed bike, sped elliptical, running stairs/hill sprints, plyometrics, burpees etc.
  • Weight lifting training 30-45 min
    Exercises: squats, deadlifts, bent over rows, dumbbell press, bench press, leg press, cable work etc.
  • Cool-down cardio workout 10-15 min
    Exercises: slow pace walk, light jog, casual bike, elliptical etc.

Exercising this way will focus the bulk of your efforts towards weight loss and cutting fat – and if you’ve been fasting during exercise, you’ll reap awesome fat loss benefits!

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The exact exercises you should focus on, in my opinion, are getting your big movers (muscles) firing because those will support maximal fat burning.

Examples of training that hit the larger muscle groups are mentioned above (squats, deadlifts, leg press etc.) and generally fall under moderate-to-heavy (40-80%+ of one’s maximum) weight lifting.

I cover various training programs and modalities on my YouTube channel — Adam Evans, and invite you to subscribe or have a watch. Otherwise, feel free to browse my other Lifehack articles!

3. Eat the Right Food at the Right Time

When you exercise (run, bike, lift weights, swim etc.), while in a ‘fasted state,’ your body will seek-out stored fat deposits to use for energy, rather than utilizing any sort of food or drink you have consumed. The post-absorptive state lasts until 8 to 12 hours after your last meal, which is when you begin to enter the fasted state. It typically takes 12 hours after your last meal to fully enter the fasted state, however I suggest 14 hours after exercising and during your fasting time (while in a fasted state).

In most cases, the body fat which will burn off quicker will be around the belly, mid-section, as much of people’s stored fat tends to be in that region. When applying fasting and exercising, your body goes deep into belly fat deposits — areas that normally may be inaccessible while you are consuming food with or without exercise.

The point of fasting is to open the doorway to burning fat that has been hanging around for years and you have struggled to get rid of it — also known as ‘stubborn fat’.

When it comes to your actual meal time (‘eating window’ in fasting terminology), I highly suggest consuming foods that are easily digestible for you and hit all of your macro-nutrient (‘macros’), as well as some of your micro-nutrient (‘micros’), targets.

What I mean by this is that you will need to consume adequate protein, carbohydrates, and fats in order to support proper muscle-growth and development as well as weight loss.

Beyond hitting your macros, it’s important to get your micros as well – much of which would be covered with a daily multivitamin and other supplementation which I have mentioned in earlier articles such as the best weight loss supplements.

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Keeping your daily caloric intake below maintenance is also critical to losing weight, and keep in mind when you exercise, you are burning more calories so you will need to eat more to ensure you aren’t flat out starving yourself – that’s not what this is about! Your goal should be to maintain approximately a 10% caloric deficit; if your daily maintenance with no exercise is 2,000 calories, you would consume approximately 1,800 calories within an eating window (after fasting).

If you are exercising, then let’s say you have brought the daily maintenance from 2,000 calories to 3,000 calories because you have burned 1,000 calories while exercising, well simply apply 10% of 3,000 calories to arrive at a deficit of -300 which would position your target at 2,700 calories for the day. Eating this way ensures your body is supporting its recovery and fuelling itself for the next day of fasting and exercise.

When I’m being totally efficient with fasting and my eating window, I consume about 3 meals within a 6 to 8 hour span. There’s a way of doing this to avoid bloating, feeling sluggish, or simply not feeling like eating further and I have experimented with different approaches.

If I consume light macro and micro-nutrient dense foods, it yields the best results in the short and long term. Foods such as Wild Alaskin Salmon with a side salad, or brown rice, or in some cases potatoes work really well to satisfy me but not leave me feeling totally full. This is an important aspect of eating in general — to be satisfied but not full, this means your body has received adequate sustenance without stressing itself in the digestive process.

Many people struggle with Intermittent Fasting, or Time restricted eating, because they stuff their face as soon as the eating window begins, and they consume heavy foods like bread or even fast food. The take-away here is to keep it clean and simple, you can season a chicken breast so many ways to make it different each time.

The same goes for all the various types of fish from Salmon (which I’ve mentioned) to Cod, Tilapia, Haddock, Halibut, Bass, and more! You can also experiment with different types of Steak, and I suggest sticking to the leaner cuts if you are looking to lose weight – such as Top Sirlion, or Striplion, rather than the fattier Rib-Eye or Prime-Rib (as delicious as they may be).

4. Have Quality Deep Sleep

The concept of sleeping well to lose weight seems like a dream (pun intended). There is actually something to this concept however, and it has to do with your metabolism.

Research from a study in the American Journal of Clinical Nutrition found when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks. In another study done at the University of Chicago, sleep-deprived participants chose snacks with twice as much fat as those who slept at least 8 hours.

A second study found that sleeping too little prompts people to eat bigger portions of all foods, increasing weight gain. And in a review of 18 studies, researchers found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods.

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Researchers found that when dieters cut back on sleep over a 14-day period, the amount of weight they lost from fat dropped by 55%, even though their calories stayed equal.[1]

Leaving the brain benefits aside for reasons why you need quality deep sleep, the benefits towards weight loss and improved decision making are simply undeniable. Turn off the devices before bed, don’t go to sleep with your TV on, or on a full stomach, and ensure you are properly going through the sleep stages.

Key take-away, you must prioritize sleep!

Bottom Line

If you clicked this article looking for a magic method of weight loss, I’m (not)sorry to disappoint! I like to keep things real, honest, and losing weight is more than just shedding fat – it’s a total lifestyle change mentally and physically.

Don’t just envision yourself physically stronger, more attractive, and all that stuff.. consider your day-to-day quality of life including how you think and operate will be significantly improved. In fact, I’ll bet as you progress along the journey, the physical aesthetic will begin to lose its appeal as motivation, and you will be driven strictly from passion to improve your life and hopefully help others do the same.

As always, if you have any questions, feel free to reach out!

More Tips for Losing Fat

Featured photo credit: Maddi Bazzocco via unsplash.com

Reference

[1] WebMD: Sleep More, Weigh Less

More by this author

Adam Evans

BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

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Last Updated on January 19, 2021

Steady State vs Interval Training: Are You Exercising Towards Your Goal?

Steady State vs Interval Training: Are You Exercising Towards Your Goal?

No matter if you are a professional athlete, fitness enthusiast or just an occasional gym goer, you couldn’t have been spared the dilemma between the two most popular and effective types of training – steady state training and HIIT (High-Intensity Interval Training).

With a great number of available fitness advice that provide information favoring one or the other type of training, it seems like we are none the wiser when it comes to choosing between SST and HIIT.

While steady state training involves steady, longer lasting cardio exercises that burn a lot of calories, fast intervals of high intensity workouts followed by quick resting provide faster results when it comes to burning calories, fat and improving overall aerobic capacity.

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Steady state training is something you have probably been doing most of your life. Whether you are jogging, swimming, dancing, running on a treadmill, or cycling, steady state involves performing any type of cardio activity at a challenging, but steady pace, for over 20 minutes, using up to 70% of your capacity.

HIIT training involves short and powerful intervals of intense activity, followed by a quick rest, with sessions lasting no longer than 20 minutes. With HIIT training you are ideally performing at 90-100 of you maximum capacity. HIIT training can be performed indoors, on a treadmill, using weights, or outdoors by running or cycling.

Rather than trying to convince you to opt for one or the other type of workout, this article is aimed at providing analysis of both types in order to give you as much information so that you can chose what fits your specific needs best. As each person has different adaptability to each type of exercise, and not everyone has the same fitness goals, the explanation of the two types of training will, hopefully help everyone decide for themselves.

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HIIT can be done in 20 minutes or less while SST takes a longer time!

SST and HIIT require different time to perform. According to Douglas W. Stoddard MD, M Sp Med, Dip Sport Med, while steady state training requires more than 20 minutes, with high intensity interval training, you will be done in 20 minutes or less. This is the reason why many busy people opt for HIIT more frequently, as they need fast results with as little time as possible.

HIIT burns stored carbohydrates while SST only burns stored fat!

As far as the type of fat being burned during a workout, SST and HIIT, again, have significant differences. Being an aerobic training, steady state training needs oxygen and runs on stored fat. HIIT, on the other hand is anaerobic, meaning the activity intervals don’t require oxygen only. HIIT is powered by stored carbohydrates. However, as the 1994 study shows, high-intensity interval training has slight advantage to steady state training when it comes to burning fat.[1] This could be due to the ‘EPOC’, or ‘Excess Post-Exercise Oxygen Consumption’ effect of high intensity workout, that powers up metabolism even days after working out.

It’s a DRAW on Building Muscle!

Preserving muscle and loosing fat is one of the most important concern for anyone who works out. As the 2009 study suggest, longer cardio sessions of endurance training affect muscle loss.[2]

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On the other hand, a 2006 study shows no significant difference between intense interval training and endurance training when it comes to muscle gain: “Training-induced increases in muscle buffering capacity and glycogen content were also similar between groups.”[3] Even though the promoters of each type of training would argue that the training they support is more effective for muscle sustainability, it seems that the differences are not significant.

It’s a Win for Steady state training on Improving Endurance level!

When it comes to improving endurance level, it seems that steady state training has significant advantage over HIIT. According to health and fitness expert Pete McCall, “Exercising below the ventilatory threshold for an extended period of time puts less physical stress on the cardiorespiratory system and can be an effective way to prepare for an endurance event.”[4]

They Both Do A Good Job On boosting overall metabolism rate!

When comparing a number of important health markers such as blood pressure, overall metabolism rate and VO2 max (a maximum amount of oxygen a body can process) for both type of training, the results indicate that both HIIT and steady state training show similar but significant improvements.

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A 2015 study that analyzed the effects of high intensity training vs. moderate intensity training on cardiometabolic health shows similar improvements for both types of training, with MIT showing greater improvement in overall cardiovascular fitness as it showed greater improvement in VO2peak.[5]

Newbies Alert! Beginners are advised to start off with steady state training!

As far as the likelihood of you sticking with the workout of your choice is concerned, it is highly dependent upon your general fitness. For beginners it is much more advisable to start off with steady state training until they reach cardiovascular system and endurance levels for a more challenging HIIT workout. Although HIIT workout is more likely to keep you motivated, only trained athletes and experienced fitness enthusiasts are able to cope with the high intensity and exhaustion of HIIT.

The Bottom Line on Choosing The “Best” Workout For Yourself..

Finally, both HIIT and SST provide great health and fitness benefits, and you won’t make a mistake choosing one over the other. Ultimately, your choice should depend on your body condition and personal preferences. However, let’s not forget that a balanced approach to fitness is always the healthiest and most effective one, and it also includes healthy and balanced diet as the most important fitness and health factor.

Featured photo credit: Pixabay via pixabay.com

Reference

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