How To Burn Fat Fast
- .75 to 1 Grams Of Protein Per Pound
🔹 Protein is essential for weight loss
🔹 Studies suggests that eating protein will increase the number of calories that you burn off by boosting your metabolic rate (calories out) and decreasing your appetite (calories in).
🔹 Evidence shows that consuming 25–30% of your total daily calories from protein will boost your metabolism by up to 80–100 calories per day, compared to lower protein diets.
- Calorie Deficit
🔹 Each calorie is a unit of energy. The food that you eat provides energy in the form of heat so that your body can function even when it is at rest.
🔹 The amount of calories that you burn each day is called your total daily energy expenditure or TDEE. To be in a calorie deficit you have to expend more energy than you consume.
- HIIT Cardio
🔹 HIIT is a combination of intense bursts of cardio exercise followed by longer period of rest. An example would be sprinting for 30 seconds to a minute, followed by a minute or two of walking or slow jogging between each cycle.
🔹 HIIT works to build muscle while burning fat at the same time. Performing HIIT requires the body to use more of its muscle tissue to perform. An interesting study published in the European Journal of Applied Physiology showed that a specific HIIT workout requires the body to use up to 80% of its muscle fibers while jogging uses only 20-40% of the muscle fibers.
Resources: https://pubmed.ncbi.nlm.nih.gov/19640952/
musclehacking.org 