Perhaps you know that if you want to lose fat, you need to burn more calories than you consume. It’s as simple as that. If you get as many calories as you burn, your bodyweight stays the same. And if you eat more calories than you use, your body grows muscles (if you exercise) as well as add a little body fat.
But if you want to burn up to 4,000 calories daily, you need to get useful information about how to achieve it, right? So, here are eight easy and practical tips that will help you to look more muscular and lean:
1. Try High-Intensity Interval Training (HIIT)
If you do cardio to lose fat — great. But if your cardio sessions are slow and take too much of your time, it’s worth trying high-intensity interval training (HIIT). This is a type of training where you perform short bursts of intense exercising followed by short rests.
The more intensely you exercise and the shorter rest periods you have, the more calories you burn. Simply put, HIIT is great for those who have little time and love an intense type of training. Moreover, HIIT is useful because short periods of intense exercising skyrockets metabolism. This means that even when you sleep, you burn more calories than you would than not incorporating HIIT.
2. Train Harder
If you love hardcore lifting and HIIT doesn’t sound like your thing, making your training harder is a great idea you can implement. If you already have a training plan, all you need to do is to decide on how you can make it harder.
Some ideas are heavier weights, more sets, more reps, decrease the amount of time you rest, train more often, add new exercises, and so on.
3. Mix Your Cardio
If you enjoy doing cardio, add some variety. For instance, if your cardio sessions consist only of jogging, add other exercises. Ride a bike, swim, or create a training day that would consist of bodyweight exercises.
Bodyweight exercises are great if you’re tired from weight lifting and want to increase flexibility as well as burn more calories. Also, don’t forget to change your cardio training environment as it helps to make training more enjoyable.
4. Rest One Day at a Time
Many advanced bodybuilders avoid resting more than one day because it decreases their metabolism. While this makes little difference to folks who don’t need to lose fat, you should give it a go and rest only one day at a time.
Remember, the faster your metabolism, the more calories you burn, so it means you can become more fit, sooner. On the other hand, a slow metabolism will make your progress slower.
5. Drink Liquids
No, you don’t need to drink alcohol, whether you cut, bulk, or want to keep the same bodyweight as it is. Alcohol is just another source of empty calories. Instead, if you saw that you drink too little, it’s beneficial to consume more water, natural tea, and coffee.
All of these liquids were found to increase metabolism and help to avoid overeating by making you feel full. So, you can choose any of them because all three are helpful. Moreover, they all have health benefits like increased energy levels, lower risk of mental diseases, better mood, and many other perks.
6. Avoid Getting Too Many Calories Before Going to Sleep
If you eat a lot and then go to sleep, there is a high chance that most of your calories from the last meal go into your fat stores. Why? Because when you sleep, you use fewer calories than when you’re awake. So, if you consume too many calories and don’t use them, your body stores calories as body fat.
Eat before going to sleep if you know that you consumed fewer calories per day than you needed, to stay healthy. Or, eat more calories earlier, because then you won’t need to worry about adding any body fat from late meals.
7. Eliminate Sugary Beverages
Some folks consume too many junk products and use it as an excuse to gain more muscle size. However, it’s much better to choose healthy options that not only give quality calories but also minerals and vitamins that are helpful to stay strong and live a long life.
Sugary beverages are one of the primary things you should eliminate when your goal is to lose fat. Also, sugary beverages become even more dangerous when people don’t exercise after drinking them; so almost all calories go into body fat.
8. Ask For Help
If you’re new in bodybuilding or just want to make sure you do things right, it’s a great idea to ask a professional for help. Most often, these people love to share their knowledge with those who’ll listen, because they remember that they were once inexperienced and faced difficulties in when they started out.
It’s beneficial because reading about how to burn calories isn’t as useful as a person who could spend his time on making sure you do everything right and encourage you to succeed.
By using these tips you can burn more or fewer than 4,000 calories depending on factors like gender, age, weight, and so on. But even if you’ll be able to burn 1,000 calories of your body fat daily, it’s almost 2 pounds per week!