If you go to the gym every day, get sick of eating chicken breast and take supplements at the right times and at the ideal proportions like a chemist, if you cannot burn enough fat, follow these recommendations.
Do not think that your regular exercise and proper nutrition efforts are wasted; Even though your body is covered with small mountains of protein laden with protein, they are invisible because they are covered with snow – fat. It is up to you to destroy this oil layer and show the real gems inside you. These small changes you will make will help your muscles to emerge.
# 1 WAKE YOUR METABOLISM EARLY
You have heard thousands of times since childhood that the most important meal of the day is breakfast. But what they don’t tell you is that those who start their day by having breakfast burn fat instead of storing fat and avoid junk food that provides fast energy, like people whose metabolism goes into “starvation mode” later in the day. Starting the day with breakfast will allow your metabolism to start working in the early hours. This means that; the sooner, the more fat burning.
# 2 INCREASE THE NUMBER OF MEALS
In addition to having an early breakfast, another way to keep the metabolism active is to eat 5 to 8 meals a day. By eating in small portions every 1-2 hours, you will regularly provide nutritional support to the muscles. When you consume the calories you need to take in a day by dividing it into 5-8 parts instead of dividing it into 3 equal parts, you will not be forcing your metabolism. Eating frequently in small portions also eliminates the possibility of getting hungry during the day and overeating.
# 3 MIX THE MOVEMENTS
The best way to turn a regular workout into a fat-burning workout is to combine weight training with bodyweight exercises. In this way, you can both burn fat and increase your endurance by working your cardiovascular system. After doing a few sets of bench presses, you can also do a set of push-ups. After the cable row movement, you can pull up, dips after the triceps extensor, and after the leg press movement, you can do lunges.
# 4 FOR GREEN TEA
Whether you are on a protein diet or a carbohydrate diet, you can add capsules containing green tea extract to your diet as a nutritional supplement, or 2-3 cups of brewed green tea a day. Green tea is good for cardiovascular health and supports fat burning due to its antioxidant properties. It has been confirmed by scientific studies that green tea, which contains caffeine and catechin, accelerates metabolism due to its thermogenic effect, suppresses fat production by preventing the increase in adipose tissue, and reduces fat absorption.
# 5 INTENSIVE TO REGIONAL EXERCISES
While training, you can concentrate on the areas with stubborn fat and make the subcutaneous fat burn more. By doing cardio for 30 minutes after high repetitive weight exercises, you can make the fat in the working area move more and burn more. According to a study conducted at the University of Copenhagen, Denmark, it was observed that male subjects who performed an extensor with one leg for 30 minutes at low weight had faster blood flow in their working legs and more fat was mixed into the blood. This means that cardio after weight training helps break adipose tissue.
# 6 SUPPORT YOUR WORKOUT WITH A CARDIO
If you want to burn fat by running, add short and intense running sessions in between your standard weight training. You can speed up your metabolism by running for 1 minute every 15 minutes in 1 hour of weight training. In addition, after completing your last move, you can finish your workout by running on the treadmill at a medium level for an extra 20-30 minutes.