Weight Loss Tips To Get Shredded

Shredded Abs

There's No Shortcuts to a Six Pack

Here’s my Top 4 Weight Loss Tips for men or women who want to burn the fat and feed the muscle.

  1. Get your workouts done quickly. Start using Supersets if you aren’t already. You’ll get more work done in less time and truthfully, you’ll bump up your metabolism and increase your rate of fat burning while working out with weights.
  2. Interval training. There’s some strong evidence to show that doing interval training can help burn more fat in less time. While I do believe that, I mix my workouts up to have some cardio sessions at a moderate intensity for 40 minutes and other sessions will be high intensity styles. It’s definitely something to look into if you are trying to strip away body fat. I’d even go so far as to say if you are advanced, you do add 2 sessions per day for no more than 30 days. I’m a firm believer in the less is more approach but sometimes when you are doing less, you have a lot of areas when you can tweak your cardiovascular program and use it as a fat stripping tool.
  3. Make weight resistance your #1 priority. As you build more muscle, your metabolism will increase. This means, if you put on a pound of muscle, you could burn approximately 30-35 extra calories per hour because of that (varies for conditions and is not set in stone).  The more muscle you can build, the leaner you will become. If your goal is to build muscle or burn fat, weight training needs to be the foundation of your program.
  4. Dial in your nutrition. Make your meals at home and ensure you are eating 5-6, smaller but frequent performance meals. There’s quite a lot you can do when it comes to nutrition from carbohydrate cycling, nutrient ratio manipulation or just generally tightening up your diet to eliminate processed foods. All too often people have so-so nutritional habits and immediately look to a fat burner, some diet tea or detoxification formula when all it really would take it a few minutes analyzing your current eating plan and making some minor adjustments.

Sure, there’s a heck of a lot more to it than just these 4 little tips but let me leave you with this.

The ONE thing that literally saved me was something Dave Draper said in his book, “Brother Iron, Sister Steel.”

Consistency!

“There are no secrets. You simply have basic God-given genetics, body chemistry and bone structure. And provided the attributes of discipline and determination, you apply yourself full bore, and your body potential emerges, slow and sure.” - Dave Draper

Categories: Natural Bodybuilding

  • http://www.supplementcentre.com/ James @ Supplement Centre

    Cheers for the tips the weight resistance one is a pretty good point.

  • http://www.supplementcentre.com/ James @ Supplement Centre

    Cheers for the tips the weight resistance one is a pretty good point.

  • susan

    I don't know where you got 1lb of muscle burns 300 calories per hour, but this is serious misinformation on a reputable looking website. This would mean that for every pound of muscle I gain, I would burn 7200 calories in a 24 hour period! I'd be dead in a week on my 1500 calorie plan. What were you thinking quoting that?

    If you do your research, Tom Venuto quotes it at around 50 calories per day, per pound of muscle, and I tend to believe him.

  • Marc David

    Correction:

    Muscle burns approximately 30-35 calories per hour but even that's a rough estimate. It really depends on the workout you are doing and at what intensity. The 30-35 comes from just being more metabolic. At the time, I do believe I was thinking that a person with 10 lbs of extra muscle would burn 300 more calorie per hour being sedentary than a person who didn't have as much.

    Thanks for pointing out this discrepancy.

  • http://www.hardgaineronline.com/ Hardgainer

    I love the 5 – 6 meal rule. I find it quite annoying that people don't know that if they actually eat times throughout the day, it's healthier. Whether you're larger or smaller, eating 5 – 6 meals is way healthier. Doing this will keep you less hungry and it will help keep you away from the junk food.

    Another thing I want to point out to people who are a little heavier or are simply afraid of weights. Start off slow. Don't burn yourself out so quick that you'll give up losing weight altogether. Weight loss is a stepping stone process.

    1) Eliminate bad foods slowly – Maybe you eat 5 Snicker bars a day. Eliminate 2 a week. Maybe you eat ice cream every night. Eat it every other night until you have it cut out altogether.

    2) Maybe you don't walk at all. Start walking 20 minutes a day. Then 30. Then 40. Just take your time. Slow down. It's all a time process.

    3) In the mean time. Quit trying to lose weight all at once. It's just not going to happen. Again, it's a time thing. Slowly build your way up.

    4) Finally, you don't have to get EXTREME to lose weight. Unless you want to lose it all in 6 weeks which is likely still not possible, take your time. Again, slowly cut bad foods out of your diet. Slowly add workouts into your daily life and you'll be just fine.

    Agreed?

  • Nino Savona

    Hey Marc,

    As always great info! I for one love to get my workouts done quick usually within 45 mins. I find that by keeping it within that time frame, it really allows my cardiovascular conditioning to be at it's best.

    Keep training hard bro!!

  • http://shahtraining.com/lose-fat-with-supersets-and-trisets/ Lose Fat with Supersets and Trisets! – The Basics of Fitness and Nutrition for a Simple Lifestyle

    [...] methods of improving your density are supersets and trisets. Supersets are simply two exercises performed back to back without rest. They have also [...]

  • http://www.winningwayssports.co.uk/ Winning Ways Sports

    Again it starts the confusion what's best for weight loss weight training or cardio. I must admit I've always used weights as I find it less boring then cardio.

  • http://www.winningwayssports.co.uk/ Winning Ways Sports

    Again it starts the confusion what's best for weight loss weight training or cardio. I must admit I've always used weights as I find it less boring then cardio.