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50 Rules Of Fat-Burning: Simplyshredded.com

Collects The Strongest Clinical Research From

Around The World | SimplyShredded.com

Whatever your doing must not be working. Why

else would you be reading this?

You swapped fried chicken for grilled and your treadmill is

finally getting more attention than your TiVo. But your

body isn’t quite where you want it to be. Don’t worry: Your

bag of fat-burning tricks isn’t empty yet. We’ve collected

50 comprehensive tips, all backed by more science than a

NASA shuttle launch. By the time you’ve incorporated

these fat-burning gems, we’ll have 50 more for you. But

by then, you probably won’t need them.

What You Eat

Getting lean obviously relies heavily on a solid

nutrition plan. So it should come as no surprise that

what and how you eat can have a big impact on

your success. Use these 11 food rules to amp up

your fat-burning potential.

1. Go Pro

A high-protein diet not only promotes hypertrophy but also enhances fat loss.

Researchers at Skidmore College (Saratoga Springs, New York) found that when

subjects followed a high-protein diet–40% of total daily calories from protein–for eight

weeks, they lost significantly more bodyfat, particularly abdominal fat, than those

following a low-fat/high-carb diet. One reason eating more protein may work is that it

boosts levels of peptide YY, a hormone produced by gut cells that travels to the brain to

decrease hunger and increase satiety.

2. Slow Down

When you reach for carbs, choose slow-digesting whole grains such as brown rice,

oatmeal and whole-wheat bread, which keep insulin levels low and steady, and prevent

insulin spikes from halting fat-burning and ramping up fat-storing.

A study conducted by researchers at Pennsylvania State University

(University Park) found that subjects following a low-calorie diet with carbs

coming only from whole grains lost significantly more abdominal fat than

those following a low-calorie diet with carbs from refined sources.

3. Get Fat

Not only will certain fats–particularly omega-3s –not lead to fat gain, but they can

actually promote fat loss. Eating fat to lose fat seems counterintuitive, but if you keep

your fat intake at about 30% of your total daily calories by choosing fatty fish such as

salmon, sardines or trout as well as other healthy fat sources such as olive oil, peanut

butter and walnuts, you can actually boost your fat loss compared to eating a low-fat

diet.

4. Egg You On

Eggs are packed with protein and have been shown to

promote muscle strength and mass, and research shows

that subjects consuming eggs for breakfast not only eat

fewer calories throughout the day but also lose significantly

more bodyfat. We recommend eating eggs for breakfast

daily, scrambling three whole eggs with three egg whites.

5. Unforbidden Fruit

A study from the Scripps Clinic (San Diego) reported that

subjects eating half a grapefruit or drinking 8 ounces of

grapefruit juice three times a day while otherwise eating

normally lost an average of 4 pounds in 12 weeks, with

some test subjects losing more than 10 pounds without

dieting. The researchers suggest the effect is likely due to

grapefruit’s ability to reduce insulin levels. Try adding half a

grapefruit to a few of your meals such as breakfast, lunch

and preworkout.

6. Milk It

Dairy products are rich in calcium, which can help spur fat

loss, particularly around your abs. This may be due to the

fact that calcium regulates the hormone calcitriol, which

causes the body to produce fat and inhibit fat-burning.

When calcium levels are adequate, calcitriol and fat

production are suppressed while fat-burning is enhanced.

Adding low-fat versions of cottage cheese, milk and yogurt

(Greek or plain) to your diet are great ways to boost protein intake and aid fat loss.

7. An Apple A Day

Apples are a great slow-digesting carb that contain numerous beneficial antioxidants.

One group of compounds known as apple polyphenols has been found to boost

muscle strength, endurance and even fat loss, especially from around the abs. While

apple polyphenols appear to directly decrease bodyfat by increasing the activity of

genes that enhance fat-burning and decrease fat production and storage, the boost in

endurance and strength can help further fat loss by allowing you to train harder longer.

A typical large apple provides about 200 mg of apple polyphenols and

about 30 grams of carbs.

8. Spice It Up

Hot peppers contain the active ingredient capsaicin, a chemical that has been shown to

promote calorie-burning at rest as well as reduce hunger and food intake. Its effects

are particularly enhanced when used with caffeine, and research also shows that it

boosts fat-burning during exercise. Try adding crushed red pepper, hot peppers or hot

pepper sauce to your meals to burn extra calories and fat. If you can’t stand the heat,

try supplements that contain capsaicin.

9. Go Nuts

A study from Loma Linda University (California) reported that

subjects following a low-calorie, higher-fat diet (40% of total

calories from fat) with the majority of fat coming from almonds

lost significantly more bodyfat and fat around the abs in 24

weeks than subjects consuming the same calories but more

carbs and less fat. So be sure to include nuts such as almonds,

Brazil nuts, macadamia nuts and walnuts in your diet.

10. Be Multi-Organic

Sure, it’s pricier, but organic beef and dairy are worth the extra

bucks. UK scientists found that organic milk had about 70%

more omega-3 fatty acids than conventional milk, and a study

published in the Journal of Dairy Science found that grass-fed

cows produced milk containing 500% more conjugated linoleic

acid [CLA) than cows who ate grain. Meat from organically

raised cattle also contains higher levels of CLA and omega-3

fats. Since omega-3s and CLA can help you drop fat as well as

gain muscle, it makes sense to shell out the extra cash for

organic cheese, cottage cheese, milk and yogurt as well as

grass-fed beef.

11. Add Some GUAC

Avocados are full of monounsaturated fat, which isn’t generally stored as bodyfat. They

also contain mannoheptulose, a sugar that actually blunts insulin release and enhances

calcium absorption.

As mentioned earlier, keeping insulin low at most times of day is critical for

encouraging fat loss, and getting adequate calcium can also promote fat

loss. Try adding a quarter of an avocado to salads and sandwiches.

What You Drink

Beverages can play an important role in your ability to drop fat. Consider

sipping or passing on these eight beverages to get extra-lean.

12. Go Green

The main ingredient in green tea, epigallocatechin gallate

(EGCG), inhibits the enzyme that normally breaks down the

neurohormone norepinephrine. Norepinephrine keeps the

metabolic rate up, so preventing its breakdown helps you

burn more calories throughout the day. Drinking green tea

is a great way to stay hydrated during workouts, as a new

study in The Journal of Nutrition reported that subjects

drinking green tea and exercising lost significantly more

abdominal fat than those drinking a placebo.

13. In The Black

Green, oolong and black teas all come from the same plant,

but different processing causes black and oolong teas to

lose their green color and turn brownish/black. Oolong tea

has been shown to enhance metabolic rate due to

polyphenols other than EGCG. Black tea may also aid fat

loss: Researchers from University College London reported

that black tea consumption can help reduce Cortisol levels,

which encourages fat storage especially around the

midsection.

14. Be Aqua Man

German researchers have shown that drinking about 2

cups of cold water can temporarily boost metabolic rate by

roughly 30%. The effect appears to be mainly due to an

increase in norepinephrine.

15. Get Energized

Certain energy drinks have been shown to boost fat loss. University of

Oklahoma (Norman) researchers reported in a 2008 study that when 60

male and female subjects consumed a diet energy drink containing 200 mg

of caffeine and 250 mg of EGCG from green tea extract for 28 days, they

lost more than 1 pound of bodyfat without changing their diets or exercise

habits.

16. Whey Lean

Drinking whey protein as a between-meals snack is a smart

way to enhance not only muscle growth but also fat loss.

UK researchers found that when subjects consumed a

whey protein shake 90 minutes before eating a buffet-style

meal, they ate significantly less food than when they

consumed a casein shake beforehand. The scientists

reported that this was due to whey’s ability to boost levels

of the hunger-blunting hormones cholecystokinin and

glucagonlike peptide-I.

17. Say Soy-Anara To Fat

Soy protein is a proven fat-burner. In fact, in a 2008 review

paper University of Alabama at Birmingham researchers

concluded that soy protein can aid fat loss, possibly by

decreasing appetite and calorie intake. The scientists also

found that subjects drinking 20 grams of soy daily for three

months lost a significant amount of abdominal fat.

18. Get Thick

When you whip up a protein shake, consider making it

thicker by using less water. It could help you feel less

hungry while dieting. In a study from Purdue University

(West Lafayette, Indiana), subjects drank two shakes that

were identical in nutritional content, and reported

significantly greater and more prolonged reductions in

hunger after drinking the thicker shake.

19. Not So Sweet

Even though artificially sweetened drinks are calorie-free, drinking too many can

actually hinder your fat-loss progress. It seems that beverages like diet soda mess with

your brain’s ability to regulate calorie intake, causing you to feel hungrier than normal

so you eat more total calories.

Other research suggests that the sweet taste of these drinks can increase

the release of insulin, which can blunt fat-burning and enhance fat storage.

What Supplements You Take

While whole foods are the key element to getting lean, supplements can

provide a potent fat-burning stimulus. Consider using these six supps.

20. Go Even Greener

The majority of studies showing the effectiveness of

green tea for fat loss have used green tea extract. One

study confirmed that the EGCG from the extract was

absorbed significantly better than the EGCG from the

tea. Take about 500 mg of green tea extract in the

morning and afternoon before meals.

21. See CLA

You’ll also want to add the healthy fat CLA to your

supplement regimen. CLA can significantly aid fat loss

while simultaneously enhancing hypertrophy and

strength gains. Research shows it can even help

specifically target ab fat.

22. Go Fish

As mentioned in tip No. 3, the essential omega-3 fats in

fish oil promote fat loss, which is enhanced with

exercise. This is also true for fish-oil supplements

containing omega-3 fats. Take 1-2 grams of fish oil at

breakfast, lunch and dinner.

23. You Bet Your Astaxanthin

Japanese researchers reported in a 2008 study that mice

supplemented with astaxanthin combined with an exercise program for four weeks saw

accelerated fat-burning, greater fat loss and enhanced endurance compared to mice

that just exercised. The scientists determined that astaxanthin protects the system that

transports fat into the mitochondria of muscle cells where it’s burned as fuel. Take 4

mg of astaxanthin with food once or twice per day, with one dose taken with your

preworkout meal.

24. Go Commercial

A 2009 study reported that lifters taking the fat-burner Meltdown by VPX (containing

caffeine, synephrine, yohimbine and beta-phenylethyl-amine, to name a few) burned

30% more calories and had a more than 40% increase in markers of lipolysis (fat

release from fat cells) for the 90 minutes afterward when researchers measured calorie

burn compared to when subjects consumed a placebo. Regardless of the brand of

thermogenic you choose, follow label instructions and take the other five supplements

mentioned here as well.

How You Lift

The way you weight-train can have a huge effect on how much fat you

burn. Consider these eight rules when hitting the iron.

25. Carry More Fat Away With Carnitine

This amino-acidlike compound is critical for carrying fat in

the body to the mitochondria of cells, where it’s burned

away for good. Research confirms that taking carnitine

when dieting can help maximize fat-burning efforts. Take 1-

2 grams of carnitine in the form of L-carnitine, L-carnitine Ltartrate

or glycine propionyl-L-carnitine.

26. Go Heavy

Excess post-exercise oxygen consumption refers to the

increased metabolic rate you enjoy after a workout. Scientists

at the Norwegian University of Sport and Physical

Education (Oslo) analyzed multiple studies and found that

training with heavier weights for fewer reps produces a

greater rise in resting metabolic rate that’ll last longer

compared to training with lighter weights and doing more

reps. Although most guys may think they need to train with

higher reps to burn more fat, you still want to lift heavy (3-7

reps) some of the time to maximize the calories and fat you

burn when you’re not at the gym.

27. Go Light

While lifting heavy does burn more calories post- workout,

performing higher reps burns more calories during the

workout, as College of New Jersey (Ewing) researchers

reported at a 2007 annual meeting of the National Strength

and Conditioning Association.(51) Be sure to mix up your training by using lighter

weight and higher reps (10-20) during some workouts and heavy weight and low reps

(3-7) in others. Another way to get the best of both worlds is to perform four sets of

most exercises, doing your first two sets with heavy weight and low reps and the last

two with light weight and high reps.

28. Rest Less

Researchers from the College of New Jersey (Ewing) also discovered that when

subjects rested 30 seconds between sets on the bench press, they burned just more

than 50% more calories than when they rested three minutes.

To maximize fat toss, keep your workout moving by resting less than a

minute between sets.

29. Force It

A study on collegiate football players found that using a high-intensity weight program–

just one set per exercise for 6-10 reps to failure, plus forced reps and a static

contraction for several seconds–caused more bodyfat loss in 10 weeks than a lowerintensity

program consisting of three sets of 6-10 reps per exercise taken just to

muscle failure. This could be due to a greater hike in growth hormone (GH) in the highintensity

group: In a study from Finland, forced reps boosted GH three times higher

than training to failure. Go past failure when trying to get lean by using forced reps,

static contractions, rest-pause or drop sets.

30. Be Free

Using free weights, especially in multijoint moves such as the squat, has been found to

burn more calories than doing similar exercises on machines like the leg press.

Scientists said the difference may be due to the greater number of stabilizer muscles

used during multijoint exercises done with free weights.

31. Feel The Need For Speed

Fast, explosive reps burn more calories than the typical slow, controlled reps you’re

used to doing in the gym, say researchers from Ball State University (Muncie, Indiana).

They believe that because fast-twitch muscle fibers are less energy-efficient than their

slow-twitch counterparts, they burn more fuel during exercise. To perform fast reps in

your workouts, choose a weight equal to 30`% of your one-rep max (or a weight you

can lift for 15-35 reps) for each exercise. Do your first two sets with 3-8 fast reps,

then follow with 2-3 sets of normal-paced reps.

32. Be Negative

In one recent study, subjects who performed a negative-rep workout of three sets of

the bench press and squat increased their GH levels by almost 4,000%. Since GH frees

up fat from fat cells, using negative reps may help you shed extra bodyfat. To add

negatives to your routine, either have a spotter help you get 3-5 negative reps after

reaching failure on a regular set, or load the bar with about 120% of your one-rep max

and have a spotter help you perform five negative reps that take you 3-5 seconds each

to complete.

33. Tune In

Listening to your iPod can boost your workout intensity and fat-loss efforts. A study

conducted by the Weider Research Group and presented at the 2008 annual meeting

of the National Strength and Conditioning Association found that trained subjects

listening to their own music selection could complete significantly more reps than when

they trained without their preferred music.

How You Run

Cardio, obviously, is a primary component of getting lean. It’s the easiest

way to burn the most calories during exercise. Use these eight rules to

help you maximize your fat loss.

34. Go After It

Do your cardio after you hit the weights. Japanese researchers found that when

subjects performed cardio after resistance training, they burned significantly more fat

than when they did cardio first. The scientists also reported that fat-burning was

maximal during the first 15 minutes of cardio following the weight workout, so hit the

stationary bike, elliptical machine or treadmill after you lift, even if it’s for just 15

minutes.

35. Hiit It

The best way to burn the most fat with cardio is via high-intensity interval training

(HIIT). This involves doing intervals of high-intensity exercise (such as running at 90%

of your max heart rate) followed by intervals of low-intensity exercise (walking at a

moderate pace) or rest. A litany of research confirms that this burns more fat than the

continuous, steady-state cardio most people do at a moderate intensity, such as

walking for 30 minutes at 60%-70% of their max heart rates.

36. Stagger It

In one study, subjects who did three 10-minute bouts of running separated by 20-

minute rest periods found the workout easier than when they ran at the same intensity

for 30 minutes. The intermittent cardio even burned more fat, and has also been shown

to burn more calories postworkout than the same amount of continuous exercise.

37. Fashionably Late

The time of day you do your cardio can impact how many calories you burn postworkout.

University of Wisconsin, La Crosse, researchers reported that endurancetrained

subjects who performed 30 minutes of stationary cycling between 5 p.m. and 7

p.m. raised their metabolic rates higher postworkout than when they did the same

cardio exercise between 5 a.m. and 7 a.m. or between 11 a.m. and 1 p.m. While your

best bet is to train whenever it best fits your schedule, try training in the evening to

enhance your postworkout calorie burn.

38. Be Scottish

University of Edinburgh (Scotland) researchers reported that when subjects did 4-6 30-

second sprints on a stationary cycle separated by four minutes of rest for just two

weeks, their blood-glucose and insulin levels were reduced by almost 15% and 40%,

respectively, and insulin sensitivity improved by about 25%, following consumption of

75 grams of glucose. Keeping insulin levels low and steady can help maximize fatburning

and minimize fat storage.

So even if you don’t have 20-30 minutes for a cardio workout, doing just 2-

3 minutes of sprinting can at least help keep insulin down and fat-burning

up.

39. Climb It

Consider other forms of cardio. A recent study from Italy found that when subjects

rock-climbed, their average heart rates were about 80% of their max, which equates to

a pretty intense cardio session. In addition, subjects burned about 12 calories per

minute for a 180-pound guy, or just less than 400 calories in 30 minutes. Check out

indoor or outdoor rock-climbing sites in your area.

40. Kick It

Another way to get your cardio is with martial arts. Wayne State College (Nebraska)

researchers found that when beginning martial artists performed a tae kwon do

workout of cycling between front kicks, butterfly stretches, forearm strikes, crunches,

side kicks, quad stretches and push-ups, their heart rates rose 80% and they burned

about 300 calories per half-hour. Besides tae kwon do, you can try aikido, jiu-jitsu, judo,

karate, kung fu or any other style of martial arts.

41. Spit It Out

University of Birmingham (Edgbaston, UK) scientists found that when trained cyclists

rode as fast as possible while rinsing their mouths with a beverage similar to a sports

drink and spitting it out every 7-8 minutes, they could cover a certain mileage three

minutes faster than when they rinsed with water. We don’t suggest you try this in an

indoor cycling class, but rinsing your mouth every 10 minutes with a sports drink and

spitting it out could help you train at a higher intensity–without the added calories.

Other Rules

Some things that can impact your ability to lose fat may not be directly

related to what you eat or drink, or to your exercise routine. Still, these

nine tips could aid fat loss.

42. Get Up

Research from Australia found that out of 2,000-plus subjects who exercised

vigorously for at least 2.5 hours per week, those who watched more than 40 minutes

of television per day had higher waist circumferences than those watching less than 40

minutes. The scientists theorize that sitting for prolonged periods compromises the

body’s ability to burn fat, which was shown by University of Missouri-Columbia

researchers in both animals and humans. Avoid this slump by getting up and stretching

at least every 20 minutes while sitting at work or at home.

43. Take A Picture

A picture could be worth a thousand calo- ries.

Researchers from the University of Wisconsin-

Madison found that test subjects who recorded

with photographs what they ate for one week

reported that the images triggered critical

evaluation of the food before eating it, prompting

them to make better food choices. This wasn’t the

case for subjects who simply wrote down what

they ate. Try keeping a photo food log as well as a

journal in which you calculate your macronutrient

intake.

44. Portion It

One study from Cornell University (Ithaca, New

York) reported that when moviegoers were given a

large acontainer (about 22 cups)of fresh popcorn

during a movie, they ate 45% more than those

given a medium container (about II cups). Even

more disturbing was that subjects given a large

container of stale popcorn still ate about 35%

more than those given a medium container, even

though they rated the popcorn’s taste as bad. You

can use this research in a couple of ways: For lean

protein sources, give yourself a large amount; for

side dishes such as rice, potatoes and bread, keep

the serving on the small side.

45. Laugh It Off

Japanese scientists found that when subjects ate a 500-calorie meal while watching a

40-minute comedy show, their blood-glucose levels were much lower than when they

consumed the same meal during a boring 40-minute lecture. The researchers suggest

that laughter may have altered subjects’ brain chemistry in such a way that glucose

entered the blood more slowly, or blood glucose was taken up by the muscles more

rapidly. Try eating meals while watching something funny on TV to keep your bloodglucose

and insulin levels low to help encourage fat loss.

46. Sleep On It

One study in the American Journal of Epidemiology reported that subjects sleeping five

hours or less per night were one-third more likely to gain 30-plus pounds over the 16-

year study than those who slept seven hours or longer per night. This may be due to

an imbalance in the hormones leptin and ghrelin: While leptin decreases hunger and

increases the metabolic rate, ghrelin boosts hunger. A study by University of Chicago

researchers found that men who were sleep-deprived for two days experienced a rise

in ghrelin levels and a drop in leptin levels, along with a concomitant rise in hunger. A

Stanford University (California) study showed that subjects who slept the least had

lower levels of leptin and higher levels of ghrelin and bodyfat compared to those who

slept eight hours. Try to get 7-9 hours of sleep every night to not only enhance your

recovery but also aid your health and help you keep fat off.

47. Chew It

A study done at Glasgow Caledonian University (Scotland) found that subjects who

chewed gum between meals ate significantly less food at the second meal than those

who didn’t chew gum. The researchers concluded that chewing gum increases satiety

and therefore reduces food intake.

48. Be A Transporter

Remember, any activity you do burns calories, and burning more calories

than you consume is the most critical aspect of getting lean. So consider

how far away certain destinations are such as work, the gym, the grocery

store and your friends’ homes. Depending on the distance and the time

you have, walk or bike to burn more calories and fat.

49. Feel The Vibe

In a study from Stony Brook University (New York), mice placed on a vibrating platform

for 15 minutes a day for up to 15 weeks were found to have less bodyfat than mice not

exposed to vibration. Research in humans has seen similar results with vibration

exposure enhancing fat loss. If your gym has a vibration machine–often called a Power

Plate–get a trainer to walk you through it and consider using it for a few minutes a

couple of times per week.

50. Be A Gamer

The popular and very active video game Dance Dance Revolution can provide a great

workout, according to researchers from the University of Wisconsin, La Crosse. They

reported that adult subjects burned as many as 10 calories per minute playing the

game, which is equivalent to a good run.

Author:

Jim Stoppani, PhD – Main Editor Flex Magazine

References:

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