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Main Nutrition Diets Fat Loss Diets Fat Loss Guides 10 Best Ways To Lose Weight Faster
Has your fat loss stalled? Burn more
calories and lose more weight by trying
one of these 10 techniques!
by Shannon Clark May 13, 2014
I'm sure everyone has that one friend who is so genetically blessed that he can blink an eye
and magically drop to sub-10-percent body fat. Everyone else has to dial in their diet and
tweak their training.
Sometimes, despite your best efforts, fat doesn't evacuate from your body as quickly as
you'd like. The first instinct might be to dramatically increase calorie deficit and caloric
expenditure, but that can bring about detrimental long-term effects on your body.
Instead, try weaving in one or more of these techniques to tell that final layer of fat to take a
hike. Not all techniques are meant to work for everyone, but finding one that works for you
should help you see the changes and progress you desire.
1 UTILIZE INTERMITTENT FASTING
Many folks, particularly men, have seen great success with intermittent fasting. Intermittent
fasting allows only a small feeding windowtypically, eight hours before and after which
you don't eat anything. The idea is that the practice would force your body to subsist on
body fat storage for fuel during the fasting window, improve insulin sensitivity, and allow
you to eat more diverse foods during your feeding window.
"I MAKESURETOEATMY LASTMEAL OF THEDAY AT6:30 PM. THENI WAKEUP INTHEMORNING
ANDDOMY CARDIOINASEMI-FASTEDSTATE, AFTERTHIRTEENANDAHALF HOURSHAVETAKEN
PLACE."
BPI co-founder, J ames Grage, reveals this to be one of his top strategies when he's
preparing for a show. "I make sure to eat my last meal of the day at 6:30 pm. Then I wake up
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Bodybuilding.com- 10 Best Ways To Lose Weight Faster http://www.bodybuilding.com/fun/10-best-ways-to-lose-fat-faster.html
1 sur 9 09/06/2014 22:36
CARB CYCLINGMEANSYOU'LL EATYOUR
TARGETCARBSONTRAININGDAYSAND
APPROXIMATELY 50 PERCENTOF YOUR
NORMAL CARB INTAKEONNON-TRAININGOR
LIGHTCARDIODAYS.
in the morning and do my cardio in a semi-fasted state, after thirteen and a half hours have
taken place. Only after that do I eat my breakfastthe first meal I'll have consumed since
the night before."
You may not want to do this all the time since its long-term effects on hormones, especially
in women, are somewhat dubious at this point. However, for a period of one or two weeks,
it can speed things along.
2 CARB CYCLE
Carb cycling means you'll eat your target
carbs on training days and approximately 50
percent of your normal carb intake on
non-training or light cardio days.
This strategy helps blunt fat storage on
resting days and also restores muscle
glycogen in a supercompensated fashion. It
also combats the metabolic crash
associated with conventional low-calorie
diets and keeps a strong satiety signal
throughout the body.
3 DODROPSETS
Dropsets can also be an effective way to
turn up your metabolic furnace. To perform
a dropset, you simply perform an exercise at
a heavy weight until failure, then
immediately drop the weight and bang out
more reps until failure.
Continue this pattern until your muscles
scream in agony. When incorporated
correctly, dropsets will tear into your muscle
glycogen, which will then create a greater
post-exercise metabolic response from the
intensity and will need to restore your
body's sapped glycogen.
J ust be wary that too many dropsets can make Timmy a dull boy, too. This is especially true
if you don't get enough carbs throughout the day; use this technique wisely.
4 MAKE YOUR MEAL PLANMINDLESS
You need to ditch your habits of weighing your food to the gramat your desk and
crunching numbers throughout the day. The less you stress about eating, the better are
your chances to stick with your eating plan and avoid making decisions that could set you
back. After all, it just takes one giant binge to completely erase a week's worth of effort, so
make every bite count.
J ust take one day of the weeksay, Sundayand spend all day in the kitchen, preparing
and portioning out all your food among towers of Tupperware. While your friends and
family may snort at the sight, you know a week's worth of muscle-fueling, fat-bashing food
will be within arm's reach.
5 SUPPLEMENT WITHL-CARNITINE
L-carnitine might just be one of the hottest fat
loss supplements around. I don't recommend
you put all your eggs in this fat-loss basket,
but supplementing with carnitine if you
practice vegetarianism, veganism, or
otherwise have a low dietary carnitine intake
from meats might help you with fat loss.
When paired with exercise, carnitine
supplementation can boost activity of the
2 sur 9 09/06/2014 22:36
beta-oxidation pathway when paired with
exercise. Basically, you could be increasing
the body's fat-burning potential.
J ames likes to pair 1.5 grams of carnitine with a capsule of the fat burner, B4, which helps
further stimulate fat loss while increasing energy levels and focus.
6 PERFORM COMPOUNDSUPERSETS
Many people default to a full-body workout program to include intense compound
exercises and make workouts more efficient. Why not add compound supersets?
By pairing two major exercises back-to-back like thisthe squat and bench press, for
exampleyou end up recruiting many more muscle fibers over a shorter period of time.
You'll not only burn more calories during your workout, but you'll continue to burn more
once it's over.
7 MASTER THE ENERGY BALANCE EQUATION
Fat loss responds best to the most reductive nature of this calorie balance equation:
Calories consumed must be less than calories burned. In order to hit that deficit, J ames
Grage uses cardio to achieve proper balance in his routine.
"My steady-state cardio in the morning is the first layer of the foundation, and I'll do
anywhere from25-35 minutes on the elliptical, five days a week," he explains. It doesn't
stop there.
J ames doubles up his workout with a resistance training session later and squeezes in 90
seconds of high intensity cardio between his sets. He prefers the jump rope; he can carry it
around from exercise to exercise. If he does 18-20 sets in a session, this adds up to an
additional 30 minutes of cardio training. Cardio does not need to be performed
continuously on a machine for it to be "cardio."
8 GET YOUR OMEGAS INORDER
Using fish oil supplements isn't
unique to weight loss. Studies

TWEET THIS ARTICLE: When #diet and#exercise aren't
enoughto budge fat loss, trythese10 techniques.
Tweet
3 sur 9 09/06/2014 22:36
have shown the benefits of
omega fatty acid
supplementation regardless of
your physique goal. A good
omega 3/6/9 blend containing
CLA is part of J ames Grage's
not-so-secret arsenal, as part of
his daily supplement stack. He
pairs 1000 mg of CLA with the
omegas for maximumresults.
"CLA is not only helpful for
reducing body fat," he explains,
"but omega fats are also crucial
for enhancing your overall health."
Remember, even though fat loss may be your primary short-term goal, health optimization
should never take a back seat.
9 DIAL-IN FORM
As you move closer and closer toward your ideal body fat count, your energy levels may
start to waver from the accumulated energy deficit. You might not be able to sustain as
much volume in the gym as you're used to since you're not eating as much and your muscle
glycogen is never fully saturated. Overall, you've just seen better days.
This isn't permission to allow some slack. Rather than cheating every rep, concentrate
harder on perfecting your form. By focusing on each muscle contraction and isolating the
working muscle group, you can maximize the training benefits you get from each working
set. This makes a lower volume workout that much more effective.
10 SKIP ADAY
While you definitely don't want to get into the habit of regularly skipping workout sessions,
you might benefit greatly great from taking a full rest day. Listen to your body. If it's
bludgeoning you over the head with various aches and discomfort, let your body rest, for
crying out loud.
LISTENTOYOURBODY. IF IT'SBLUDGEONINGYOUOVERTHEHEADWITHVARIOUSACHESAND
DISCOMFORT, LETYOURBODY REST, FORCRYINGOUTLOUD.
No matter if you're trying to get lean or strong, an adequate rest is an integral part of the
process for results.
If your gym session isn't going to be productive because you're not feeling great, you'll only
do more harm than good by unnecessarily pushing yourself. Rest up and go harder the
next day!
4 sur 9 09/06/2014 22:36
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Showing 1- 25 of 25 Comments
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ASK THE MASTER MOTIVATOR: HOWCANI
MOTIVATEMY SIGNIFICANT OTHER TOWORK
OUT?
All too often, life partners don't commit to being gym
buddies. It doesn't have to be that way. Learn how to
motivate your spouse to spot you in life and in the gym.
ASK THE MASTER MOTIVATOR: HOWCANI STAY
PUMPEDFOR A LATE-NIGHT WORKOUT?
With all the things that come up in a day, evening
workouts can sometimes get lost in the mix. Learn how to
stay on track and push through any workout, no matter
the time of day.
Shannon Cl ark
Ive been working in the field of exercise science for the last 8
years. Ive written a number of online and print articles.
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Rep Power: 10
Body Stats
ht: 5'10"
wt: 156 lbs
bf: 5.0%
kyleD12345
Skip a day? Idk about that. I've supplemented with L-Carnintine
in the past, haven't noticed a difference. And only eating for that
8 hours a day can be really hard. Difficult to shove 2,700
calories into that short period of time. But if it works for other
people, more power to you.
May 13, 2014 5:19pm | report
Body Stats
ht: 5'11"
wt: 194 lbs
Mudvayne24
I envy you for being able to maintain on 2,700 calories...
May 13, 2014 7:14pm | report
5 sur 9 09/06/2014 22:36
Rep Power: 10
Rep Power: 45576
Body Stats
ht: 5'11"
wt: 173 lbs
bf: 15.0%
LordWolF
I guess you follow IIFYM :)
May 13, 2014 9:31pm | report
Rep Power: 10
Body Stats
ht: 5'8"
wt: 147 lbs
bf: 7.0%
Marktheshark93
I used L-Carn in the past too and didnt notice much, but
its not a stimulant so I didn't expect too much either
haha. Although it puts your body in a ketogenic state
youre supposed to use it when you have a carb intake
(which can seem a little counter productive) for it too
fully work.
May 14, 2014 8:08am | report
Rep Power: 10
Body Stats
ht: 6'3"
wt: 204 lbs
bf: 13.0%
itsJ ustAROD
Should take the Acetyl L-Carnitine with it. The acetyl
helps the carnitine get into your body faster and more
efficiently.
May 14, 2014 4:40pm | report
Rep Power: 10
Body Stats
ht: 5'8"
wt: 156 lbs
bf: 18.0%
chi9ja
yeah, i know what you mean, that intermittent fasting
thing is just not my thing. eat actual food and train hard,
your body will surely respond.
J un 1, 2014 4:12am | report
Rep Power: 10
Body Stats
ht: 5'1"
wt: 151lbs
bf: 37.0%
MYBOWTIE
Nice to have to options when I hit those stalls - some I'd never
thought about. Nice article, Shannon!
May 13, 2014 6:30pm | report
Rep Power: 10
Body Stats
ht: 5'2"
wt: 155 lbs
bf: 25.0%
DeepElement
I do need to get my Omegas in order.....
May 13, 2014 8:08pm | report
Rep Power: 10
Body Stats
ht: 6'0"
wt: 176 lbs
bf: 10.0%
Splixzer
Thanks Shannon for the great article. Wanting to cut this
summer, definitely helps point me in right directions for first
time trying to cut
May 13, 2014 8:42pm | report
Rep Power: 10
Body Stats
ht: 5'2"
wt: 141.1lbs
bf: 18.0%
leilaayoub
Great!All I need is to eliminate chocolate of my diet...my
adiction :P
May 13, 2014 11:38pm | report
Body Stats
ht: 5'4"
wt: 139.6 lbs
bf: 25.0%
EDNAISABEL
Hahaha yes!
May 21, 2014 9:19pm | report
6 sur 9 09/06/2014 22:36
Rep Power: 10
Rep Power: 10
Body Stats
ht: 5'9"
wt: 163.14 lbs
bf: 13.0%
Chaoui
Do you still need to be on a calorie deficit if you utilize IF ?
May 14, 2014 6:53am | report
Rep Power: 10
Body Stats
ht: 5'10"
wt: 225.97 lbs
bf: 18.0%
athan25
Yeah you'd generally eat the same amount as you
would cutting on a normal schedule. However some
people have noticed they can eat a little more whilst
IFing and still lose fat too. If you're trying to cut you can
generally eat up to your maintenance level, and then
just the lower you go (sensibly) then more fat you'd
expect to burn.
Hope that helps!!
May 14, 2014 6:59pm | report
Rep Power: 12770
Body Stats
ht: 5'10"
wt: 195 lbs
bf: 25.0%
mrsJ NO
These are some great tips. I've recently incorporated L-Carnitine
and CLA into my supplement routine. Skipping a day or two has
also helped me - both mentally and physically. I'm usually
re-charged and ready to go hard after a few days away from the
gym/exercise.
May 14, 2014 7:48am | report
Rep Power: 10
Body Stats
ht: 5'9"
wt: 172 lbs
bf: 11.0%
TimBMedcalf
Carnitine I dont know about but CLA I do. I wouldn't
recommend it because in all the 'studys' that actually
say its useful for fat loss has been tested on Rats and
other animals such as that. Every test they have actually
done on humans have shown that they could not see
any increased 'fat burning'. J ust a heads up anyways. I
would recommend using the money you spend on CLA
for some Omega 3 Fish Oil or something like that. That
has been proven time and again that it can aid fat loss
on humans.
May 17, 2014 5:27am | report
Rep Power: 279262
Body Stats
ht: 5'5"
wt: 224 lbs
bf: 28.0%
bucsdodgers
Great tips!
May 16, 2014 6:34pm | report
Rep Power: 10
Body Stats
ht: 5'6"
wt: 183.42 lbs
bf: 21.0%
SergioandArnold
LCLT is a far more superior form of Carnitine for fat loss but
unfortunately twice as expensive.
L-Carnitine does nothing for me but the Tartrate form shreds me
up quick, I take it 30 minutes before an intense 50 minute
cardio and by the 30 minute mark I can actually start to smell
my fat burning.. it smells a bit like bacon mixed with ethanol lol
(no joke) :)
May 18, 2014 6:05am | report
ZebraPantz
7 sur 9 09/06/2014 22:36
Previous 1 Next Showing 1- 25 of 25 Comments
Body Stats
ht: 5'10"
wt: 180 lbs
bf: 12.0%
Rep Power: 10
Ya, I use the cheap l-carnitine base form at the moment
and it does work, but the tartrate form is much more
noticeably effective. I, like you, don't find that I have to
take it with food for it to work. In fact, it's the opposite for
me. Works best with HIIT on an empty stomach.
May 20, 2014 1:22pm | report
Rep Power: 10
Body Stats
ht: 6'0"
wt: 260 lbs
bf: 13.2%
Riddick501
Very sensible. I make great gains when I rest every 2 or 3 days.
Article Rated: 10
May 18, 2014 12:47pm | report
Rep Power: 41934
Body Stats
ht: 6'0"
wt: 233.5 lbs
bf: 24.0%
jerrycarroll
laughing at some of the commenters on this article. skinny
dudes showing off abs is like a fat chick showing her boobs.
May 18, 2014 6:30pm | report
Rep Power: 10
Body Stats
ht: 5'10"
wt: 180 lbs
bf: 12.0%
ZebraPantz
Says the guy with 24%bf. Really? Be an adult.
May 20, 2014 12:34pm | report
Rep Power: 10
Body Stats
ht: 6'0"
wt: 190 lbs
bf: 14.0%
paulmaclachlan
Very helpful, informative, concise and easy to understand. Great
reminder. I appreciate the reminder to not push through the
pain. I did so and have now had to stop workouts to allow for
healing after visit to doc, etc. Keep up the good writing. Thanks
May 19, 2014 10:28am | report
Rep Power: 10
Body Stats
ht: 5'10"
wt: 138.89 lbs
bf: 17.0%
kellmomof3
Good article! Thanks
May 23, 2014 6:55am | report
Rep Power: 10
Body Stats
ht: 5'6"
wt: 225 lbs
bf: 27.0%
ToSDoD
I find that being past 40 that I need to take full rest "weeks"
every couple of months. Does wonders for my joints and my
strength gains. Not so much for my gut, but I'll take the strength
over my appearance at my age.
May 24, 2014 12:18pm | report
Rep Power: 10
Body Stats
ht: 5'9"
wt: 125 lbs
bf: 17.5%
pagirl99
Thank you - interesting read!
Article Rated: 10
J un 4, 2014 7:42am | report
8 sur 9 09/06/2014 22:36
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