Hey Fit Fam!
Here’s your Wednesady dose of what’s going on in DMP Fitness World!
Details on my new partnership with epn supplements
And I'm also hosting a giveaway so that one of my lucky followers can see how solid these products really are! It is 100% free to enter. Here's how:
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1. Follow my account and @EPNsupplements (on Instagram)
2. Comment and tag a friend in the comments
3. One tag = one entry
4. Enter as many times as you want
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I will be picking the winner in 5 days and tag them in this post!
Thanks for your continued support 😀
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Use These Keys To Burn Body Fat
If you're fed up with struggling to lose weight and waiting for results, we have some good news for you: you have options. And the good news is that we're not talking about crash diets, hours of exercising, or substantially reducing a key macronutrient like carbs or fats.
Instead, incorporate one or more of these fat-burning tactics into your overall weight-loss strategy. Not every one of them will be suitable for you, but finding one that feels right and makes this difficult process a bit easier—and faster—could be a game-changer!
#1 Consume the same number of calories but at a different time of day
You'll have to eat for fast fat loss if you're serious about losing weight. This entails taking fewer calories per day than you expend. There's no avoiding it! However, there are a variety of ways to obtain those calories.
As a way of "raising" your metabolism, one method that’s been promoted in the fitness community for year as a way leaning out was to eat several small meals every day. In more recent years, a different approach is to consume an adequate number of calories within a specific time frame, usually between 4 and 8 hours. During the fasting window, your body is forced to use stored body fat for fuel, which is known as intermittent fasting.
You can eat somewhat larger meals and feel fuller by consuming all of your meals into an eating window rather than spreading your calories out over, say, 15 hours. This might an ideal eating strategy especially if you have a hectic work schedule and have a challenging time fitting in 4-6 smaller meals throughout the day.
#2 Carbohydrate Cycling
Low-carb diets, such as the ketogenic diet, are more popular than ever, yet many athletes discover that limiting carbs makes their exercises unbearable. Furthermore, many of us enjoy being able to consume carbohydrates—and there's nothing wrong with that! Carb cycling, or alternating your carbs on a regular basis, allows you to eat enough carbs to fuel fantastic workouts while keeping overall calories and carbs low.
This is how you do it: To calculate your carbohydrate intake, use a macronutrient calculator. Then, two days a week, preferably on days before you're doing intense training or need to bring up a lagging muscle group, consume your regular carb intake to help fuel your workouts and continue to be effective at reaching your goals. On rest days, other workout days and/or muscle groups that don’t need as much fuel, reduce your carb intake by half to help promote more fat loss.
#3 Don’t increase the reps of your workouts
When you’re at a caloric deficit, it’s easy to think that you need to do more reps in the gym to burn more fat. The problem with that thinking is that you need more calories (which you don’t have) to fuel those workouts and it can end up leading to burnout/ poor quality workout and more hunger through out the day. It’s smarter to do more a strength program (rep range 4-6), because you need less calories to fuel those fewer reps and performing a strength routine recruits more muscle fibers so it promotes more muscle hardness and strengthens the joint and ligaments supporting the muscles which also contributes to a harder look. There are a few muscle groups that do benefit from a slightly higher rep range, such as shoulders, biceps/triceps, and the soleus.
#4 Mix and match cardio exercises
Interval training vs. steady-state cardio exercise is a contentious topic. Which type of cardio is best for quick weight loss? Interval training improves your metabolic rate and increases EPOC for hours after the workout is finished, whereas steady state provides for a longer fat-burning session and is easier to do more regularly. Which one should you pick? Why not combine the two?
Running is good for your heart.
Start with 5-6 intervals, then add 20-30 minutes of steady-state training to the mix. You'll be able to receive all of the benefits in only one workout. Furthermore, because the intervals reduced your glycogen stores, steady-state exercise will burn considerably more fat than usual.
#5 Perform a Full-Body Workout at Least Once Per Week
By targeting huge quantities of muscle mass in a single session, full-body workouts tend to raise your metabolism more each workout. Body-part splits, on the other hand, allow you—or compel you—to work out more frequently and attack each muscle group with a higher number of exercises.
Which is the superior option? There's no reason you can't do both this time! Every week, do one full-body workout, one upper-body workout, and one lower-body workout. Do a full-body/push/pull/lower-body cycle if you want four workouts per week. You can also add couple of aerobic sessions per week.
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