Posted on 21st Jul 2010 @ 9:09 PM

Divided into sections, food, drink, supplements, lifting, running and general tips. We have put together as many tips as we can to help you in your fat burning regime.

 FOOD

1. High protein diet promotes hypertrophy and enhances fat loss. Researchers in New York State found that when a high protein diet, 40% of total calorie intake being protein, was followed for eight weeks and a low fat/ high carb diet was followed for eight weeks the subjects on the high protein diet lost significantly more body fat, particularly around the abdomen.

2. Choose slow digesting carbs such as brown rice, oats, and wholemeal bread. These keep insulin levels steady and low,

3. Eating fat to lose fat seems nonsensical, but it can be true. Omega 3 fats will lead to weight loss not gain. Keeping your fat intake to 30% of your total daily calories and those fats coming from omega 3 rich foods such as, salmon, sardines, trout, olive oil, peanut butter or walnuts you can boost your fat loss without being on a low fat diet.

4. Eggs are full of protein, promote muscle strength and mass, and actually promote body fat loss.

5. Studies show that eating a grapefruit or drinking 225mls of grapefruit juice three times a day whilst eating a normal diet subjects lost up to ten pounds in twelve week, without dieting. Grapefruit has an ability to reduce insulin levels.

6. Add low fat Greek or natural yoghurt, cottage cheese or milk to boost protein intake and aid fat loss.

7. Apples contain polyphenols, which boost fat loss, muscle strength and endurance.

8. Hot peppers such as chillies, contain capsaicin which promotes calorie burning at rest as well as reducing hunger and food intake. Its effects are even greater when taken with caffeine.

9. Lose more body fat by eating nuts such as almonds, walnuts, macadamia nuts and Brazils.

10. Eat organic beef as it contains higher levels of CLA and omega 3 fats.

11. Avocados have good fats that slow insulin release and helps absorb calcium. Keeping insulin low is important for encouraging fat loss.

DRINK

1. Green tea is a fantastic way of staying hydrated during workouts and enhancing calorie burning. Most effective around the abdominal region.

2. Black tea has been found to reduce cortisol levels, cortisol encourages fat storage around the midsection.

3. Drink about 475 mls of cold water and researchers have found it can temporarily boost metabolic rate by 30%.

4. Energy drinks containing caffeine and EGCG have been proven to promote body fat loss.

5. Don’t drink artificially sweetened drinks as the sweet taste can increase the release of insulin which can encourage fat storage.

6. Soya protein is a proven fat burner.

7. Make your protein shake slightly thicker as this will make you feel less hungry.

SUPPLEMENTS

1. Green tea extracts are better than the actual tea. Take 500mg of green tea extract in the morning and afternoon pre meals for best effect.

2. CLA Aids fat loss and enhances hypertrophy.

3. Fish oil supplements containing omega 3 fats promotes fat loss. Take 1-2 grams of fish oil at breakfast, lunch and dinner.

4. ASTAXANTHIN – Scientists have found that astaxanthin protects the system that transports fat into the muscle cells where it is burned as fuel.

5. Regardless of the brand of fat burner, scientists found that when a fat burner containing caffeine, synerphrine and beta- phenylethylamine to name just a few, lifters burned 30% more calories and had a 40% increase in markers of lipolysis (fat release from cells) for the 90 minutes after exercise.

6. CARNITINE – An amino acid like compound, critical for carrying fat around the cells to the muscles to be burnt. Take 1-2 grams of carnitine in the form of L-Carnitine, L-Tartrate or glycine propionyl-L-carnitine.

 LIFTING

1. Heavier weights for fewer reps give a greater rise in resting metabolic rate that will last longer than lifting with lighter weights.

2. Mix your weight sessions as lighter weights and higher reps . A good way to mix your reps is to perform four sets of most exercises, doing your first two sets with heavy weights and low reps and your last two sets with light weights and high reps.

3. Shorter rests between sets will maximise fat loss.

4. Forced reps, that is a few after failure point, boosts GH three times higher than training just to failure point.

5. Free weight in multijoint moves such as the squat burns more calories.

6. Fast explosive reps burn more calories.

7. Have a spotter help you to perform five negative reps that take you 3-5 seconds each to complete. This will help shed body fat.

8. Listening to your ipod whilst training significantly improves your workout intensity.

 RUNNING

1. Cardio exercise after your weights burns more fat than cardio before your weights.

2. To burn the most fat with cardio exercise is to have high intensity interval training Running, followed by walking fast, running followed by waking fast.HIIT.

3. To improve your post workout calorie burn train in the evening.

4. Fit in a short sprint, just 2-3 minutes of sprinting helps keep insulin down and fat-burning up.

5. Rock climbing is an excellent form of cardio exercise.

6. Kick boxing is an excellent form of cardio exercise.