With the advent of summer, the desire to quickly melt excess fat is exacerbated. Learn how to raise your fat burning potential with 8 tips from Kayla Ford!
Author: Shannon Clarke
When you need to dry yourself – for example, show a relief press and prepare for the beach season – some specific techniques can provide the difference between good and outstanding results. Instead of starving yourself and tearing the body with three exhausting cardiovascular exercises a day, make correct adjustments with a view to long-term changes that can easily be turned into habits.
Do not know where to start? Lucky for you, Kayla Ford, who performs in the category of fitness bikini, shared some of her main secrets on creating a dried, strong and hardy body that causes others to curl up their necks. Follow her advice, use some of the suggested techniques, and you will see results sooner than expected!
1. Take in the habit of drinking water
Due to dehydration, we feel physically and emotionally exhausted. Water is not only necessary for digestion and assimilation of nutrients, it is also irreplaceable when burning fat. When it comes to drying, there is not much water.
"Drink at least 4 liters of water per day," Ford instructs. – Water cleanses the body, prolongs the feeling of saturation and ensures that you do not come across an emergency fall in physical performance caused by dehydration. "
Of course, you can sip water all day long, but Kayla recommends concentrating on drinking as much water as possible before, during and after meals. Since you still reached the kitchen, you do not have to rack your brains and apply extra effort to follow the advice and drink a couple glasses of water.
With this approach, it will be easier for you to develop a habit and adhere to a simple scheme: with every meal, you must necessarily drink a large glass of water.
Advice from the Slender Queen: water can not dramatically accelerate metabolism, but suppress her appetite for strength. Try to drink 400-500 ml of water before meals to reduce food intake.
2. Leave the gym with a sense of fatigue
If losing weight is your number one goal, be sure to increase the tempo at each workout. After completing the planned approaches in the hypertrophy range for 8-12 repetitions, add intensity through finishing techniques like drop-sets, negatives and – if you train with a partner or coach – forced repetitions.
"When you train with high intensity, your body needs more energy, and it burns more calories," explains Ford.
It may very well be that you feel tired after completing a few heavy repetitions, but do not stop there. To a minimum, shorten the rest between approaches and fight with temptation to chat with colleagues around the shop near the cooler with drinking water.
"Check the rest time between the exercises so that the pauses do not stretch to infinity, and try not to be distracted by other people training near you," explains Kayla Ford. At the end of the day, intensive training can be the key catalyst that will increase the calorie consumption in 24 / 7 mode.
Advice from the Slender Queen: remember that although working weights on drying can decrease slightly, short rest intervals should not become an excuse for relaxation. You still need to load yourself with relatively heavy weights to stimulate muscle growth.
When most people think about burning fat, cardio first comes to mind. But if you want to succeed and achieve optimal results, you need to make sure that everything that you do is ideal for you.
"High-intensity interval training can be more effective than monotonous cardio, because it promotes metabolism and increases the body's ability to burn fat after completing training," says Ford.
Since high-intensity cardio sessions usually last no more than 20 minutes, you have a chance to finish training sooner and get the maximum profit for the minimum period of time. Plus, the less time you spend on the treadmill, the lower the likelihood that the body will start using your muscles as a fuel, and it will be easier for you to retain the muscular mass gained.
This does not mean that you must abandon monotonous cardio once and for all. If you have time, there's nothing wrong with relaxing a couple of times a week and spending an hour walking up a gradient treadmill.
Advice from the Slender Queen: regardless of what kind of cardio you stop, try to choose the right equipment to achieve your goals. As it turned out, exercise bikes, treadmills and elliptical trainers are not equally useful.
If you already have a head around advice on diet and diet, take a deep breath and chop down two simple words on the nose: whole foods. I must eat in its original form, and not packed in boxes with colorful labels. Take this as a rule, and you do not have time to blink an eye, as you start to remove the processed products from your menu and take a big step towards a healthy diet.
"Semi-finished products and processed foods can provoke significant fluctuations in blood sugar and increase the risk of fat accumulation," says Kayla Ford. – On the other hand, whole foods contain one ingredient. Eating such food, you get more dietary fiber, which helps to prolong the feeling of satiety. And in combination with water, they will also provide you with a normal bowel function. "
Advice from the Slender Queen: what are the good and fiber-rich products Ford chooses? Green vegetables, greens, legumes, oatmeal and brown rice.
Want to quickly dry out? Lean on protein. "Be sure to include a lean protein source in every meal," Kayla Ford recommends.
Protein will help you maintain muscle mass during a diet, provide a longer feeling of satiety and even help burn extra calories due to a high thermal effect! All this suggests that protein is the most important nutrient for those who are on a diet. And this is the most powerful representative of the trinity of BJU!
In 100 grams of chicken contains 28-30 grams of protein. Your goal is one or two such servings with each meal, so that you get approximately 2-2,5 grams of protein per kilogram of body weight every day.
Advice from the Slender Queen: take a quote from Kayla Forda's muscle building cookbook. If you are looking for the best sources of protein, pay attention to chicken, beef, fish, eggs and high-quality protein powders.
"Fat will not make you fat!" Exclaims Kayla Ford. Too many are under the impression that if they eat fat, they turn into fat stores, but in fact everything works quite differently.
In themselves, fats do not interfere with the transformation of the body into a fat burning mechanism. (Excess fat and carbohydrates, or calories in general, is another story.) The truth is that some fats are absolutely indispensable, for example, omega-3 and omega-6 fatty acids. "It is extremely important to get enough essential fatty acids, because the body can not synthesize them independently," explains Ford.
In particular, omega-3 fats have a mass of beneficial properties. Although omega-3 can be found in certain foods, you can also take quality supplements with fish oil to ensure that you receive the required amount of EPA and DHA (1-2 grams) every day.
Advice from the Slender Queen: in search of healthy fats, Kayla Ford recommends looking at foods rich in essential omega fats. These include fish, seafood, flax seeds, chia, pumpkin seeds, sunflower seeds, green leafy vegetables and supplements based on quality fish oil.
Weight loss and fitness in general do not stop after leaving the gym. If you want to get the maximum result, take the necessary measures to sleep every night for eight hours.
"Sleep is important for fat burning and generally to reduce body weight," says Ford. "If your body does not get enough sleep or rest, it will not be fully restored." When you do not get enough sleep, the body is in a state of stress, which can lead to increased levels of cortisol and other hormonal disorders.
"Among other things, the lack of sleep increases hunger and increases appetite, and because of this, many eventually break down," says Ford.
Advice from the Slender Queen: develop the right rituals for sleep. For example, ventilate the bedroom, turn off the bright light and all electronics at least an hour before going to bed. This will help you to dive into sleep more quickly and recover better.
8. Forget the "all-or-nothing" principle
Remember, everyone has days of rest, when there is a lot of work or just no desire to go to the gym. Throw out of your head the principle of all-or-nothing and do what is in your power. "If you can not stably adhere to a diet and training program, you can not expect to see the result," says Ford.
On a difficult day, try to find time for partial training or work out the muscle group that you like best to train, even if you did not plan on it originally. Chances are great that taking the first step, you will not stop and finish the full training session.
If after several repetitions or approaches you still do not have the mood, at least, you at least something, but did. Most importantly, you have kept a psychological attitude to fitness and sports, which is extremely important for success.
Advice from the Slender Queen: so as not to lose your course, once every two weeks take a photo to visually confirm that hard work is paying off, even if it seems to you that it is not. In the end, the camera is not lying.
And yet, try to focus on measurable goals related to athletic performance: a new personal record in the hospital or squats, a reduction in rest periods between approaches, an increase in the amount of workload at the next training session. Tangible and measurable goals, not related to the physique or reflection in the mirror, will help you find additional motivation and overcome the period of psychological decline.