If you are trying to lose weight and tone up your body, then you surely know that you need to combine weight training with cardiovascular training, as the latter is designed to help you burn the excess fat. In a nutshell, aerobic training will help you shed the extra pounds, but if you want to boost the efficacy of your workouts, then the eight following tips will help you make the best out of every single workout:
1. Increase Your Protein Intake
One of the fastest and most efficient ways to lose fat and to tone up faster is to consume more proteins - approximately 0.3 grams for each pound of body weight. However, it is important to make sure that you get the necessary amount of protein from high-quality sources, such as nuts, yogurt or lean meat. Nuts are particularly important as they contain amino acids as well.
2. Replace Your Dinner With Fruits
It is extremely important to be careful with what you eat for dinner - unlike breakfast, which is the most important meal of the day, dinner can be neglected as you are less likely to burn calories in the evening. That being said, if you eat a meal that is very rich in calories before you go to bed, all those calories will build up inside you in the form of fat because your metabolism is significantly slower when you are asleep. This is why you should either eat a smaller dinner or simply replace it with fruits.
3. Drink More Green Tea
When it comes to burning fat, green tea is by far one of your best allies - not only will it boost your metabolism and make your body burn fat at a faster pace, but it will also deliver all the antioxidants your body needs to fight off free radicals. Free radicals are responsible for premature aging and they also increase the risk for some types of cancers, this is why your body needs all the antioxidants it can get.
4. Drink Enough Water
One of the most common mistakes people tend to do when they are trying to lose weight is that they do not drink enough water - for a healthy, energetic yet slim body, you need to consume at least eight 8-oz glasses of water on a daily basis. If you are dehydrated, your body will burn fewer calories, which means that you will need more time to lose weight.
5. Focus On High-Intensity Training
As the name implies, high-intensity training involves short yet very intense training sessions that will increase your heart rate and boost your metabolism to the maximum. This type of training increases the metabolic rate as well as the oxygen intake, and oxygen is vital for the weight loss process - this is why it is very important to make sure that you are breathing properly when you train.
6. Never Skip Breakfast
As mentioned above, breakfast is the most important meal of the day so make sure to eat at least a serving of fruits along with spicy foods, as spicy foods are known to torch fat quickly and efficiently. Breakfast will give your metabolism a kick-start and it will offer you enough energy for the entire day. However, keep in mind that a rich breakfast should only include low glycemic index food that will deliver you all the nutrients and minerals you need, without the extra calories.
7. Drink Cold Liquids
It is highly recommended to drink cold liquids (be it water, unsweetened coffee, tea or juice) as opposed to warm liquids, simply because this will increase your metabolism and make you burn more calories. The mechanism of action is simple: your body will burn calories trying to heat up the liquid, so that it matches your body's temperature.
8. Get Enough Sleep
Last, but not least, rest is extremely important for burning fat and getting a slim body - make sure to get around 7 to 8 hours of sleep per night, as the lack of sleep can increase the levels of cortisol (stress hormone) and it can also make you feel hungry, which means that you will eat more than you are supposed to.
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