How To Lose Fat Fast!
Now, most of my posts are focussed on long term sustainable lifestyle changes, this is not one of those posts, this is a “Holy crap the suns out and I need to get shredded ASAP!” kind of post.
1 - Only drink water, herbal teas black tea or black coffee, that’s it! “Oh but Andy can I have a couple of beers on the weekend?” “NO, JUST NO!”
2 - Track every session and increase the weight you lift each week
3 - Finish each session with HIIT for 2 - 5 minutes, for those of you who do 20 minutes of high-intensity interval training, you don’t fully grasp the concept of ‘high intensity’.
4 - Squat, squat and squat some more, once you finished squatting, increase the weight and fu#king squat some more!
5 - The majority of your exercises need to be highly compound, for example, squats, deadlift, bench press, military press, bent over rows, pull-downs, squats…..yes I know I put squats in twice
6 - Eat every 3-4 hours, okay, this will not increase your metabolism or any kind of voodoo magic in the wonderful land of make-believe, but what it will do is prevent drops in blood sugar that result in you tearing apart the biscuit cabinet
7 - Reduce calories, track your food for one week (use MyFitnessPal), then see if you gain or lose weight on that amount of calories (weigh and measure yourself), then adjust accordingly, reassess each week
8 - Only eat whole, nutrient-dense foods and focus on eating plenty of protein
9 - Increase current training frequency
10 - Be more active away from the gym - plan out active weekends, instead of going shopping, go for a long walk, or go to something like an indoor trampoline place, but don’t break your finger like I did the other day
