Скачать или смотреть How To Burn Fat Fast And Get Shredded (My Favorite 3 Tools)

In this video you'll find out how to burn fat fast and get shredded and my favorite 3 tools to do so!

Subscribe here https://www.youtube.com/subscription_...

Online Coaching now available: https://www.tomic.com/contact/

"How to burn fat fast?" and "How to get shredded?" are by far the most common questions I get asked.

And if you've been watching this channel for a while you know that I'm a huge fan of mastering the fundamentals for fat loss before diving into the more complex tools.

The fundamentals are what's going to get you the 80% of the results:

Staying in a calorie deficit
Managing and tracking your daily calories and macros
Getting 80% of your nutrition from whole healthy unprocessed foods
Tracking your body-weight
Getting your daily protein
Sleeping 8+ hours
Doing some form of strength training and getting stronger over time
Potentially adding some cardio
Becoming more active outside of the gym

After you've mastered these elements here are 3 tools I've found to be helpful when it comes to burning fat faster:

Tool 1 - Try a Protein-sparing modified fast day (https://en.wikipedia.org/wiki/Protein...)

In a nutshell this comes down to picking a day of the week you'll go VERY low calorie, low carbohydrate, low fat, high protein.

On this day you consume about 800 - 1000 calories majority coming from protein.

I also like to eat the 1000 kcal within an 8 hour window in 2-3 meals.

The meals on that day are very lean protein, green leafy veggies and A LOT of tomatoes.

You want to avoid starch and any fat. Stick to green vegetables to add more volume and feel fuller.

Since this is just 1 day of the week it's fine for this day to consume only the essential amount of fat from a few grams of Omega 3s.

For protein, my favorite sources include very low fat fish (COD, tilapia, tuna) and very lean chicken/turkey breast.

Protein is critical to help preserve lean body mass.

I don't recommend using protein powders since whole foods will provide better satiety.

On this day it's also recommended to drink more water and tea to help you blunt hunger.

There's no magic to the PSMF day. It just gets you into a deeper calorie deficit for that 1 day which then can allow you to eat more calories on training days.

This often allows for better workouts.

Also a PSMF day can make the diet feel easier as you can do more calories overall on the rest of the week if i.e. you get only 800 kcal on that 1 day.

Tool 2 - Switch To a Standing Desk

Sitting for long hours has a very high negative impact on our health.

Things such as low back pain, shoulder issues, poor posture, wrist pain and overall mood can all be negative affected by sitting down.

And overall by switching to a standing position you expand more energy making it easier to lose fat. 4 hours of standing on average can get you an extra 120 calories per day burnt.

Another great benefit I've found is that I'm generally more focused when I stand. This makes me more productive and I have more free time.

Research:
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://annals.org/article.aspx?artic...
https://www.ncbi.nlm.nih.gov/pubmed/2...
https://www.ncbi.nlm.nih.gov/pubmed/2...

Tool 3 - Try Protein Overfeeding on Rest Days

When it comes to staying in a calorie deficit protein is the king among the 3 macro-nutrients.

I find that if I increase the amount of protein I consume on rest days even while in the same total daily calories I feel less hungry and it's a lot easier to sustain the deficit.

Generally a high protein intake can lead to an automatic reduction in calories for people who don't track their nutrition. https://ajcn.nutrition.org/content/82...

Additionally protein has a very high thermic effect. About 30% of calories from protein are burnt off while digesting and metabolizing the protein.

Essentially a 1000 calories of protein only end up as 700 usable calories.

Another great benefit is that protein is highly satiating which makes it very easy to restrict calories.

Research:
https://www.ncbi.nlm.nih.gov/pubmed/1...
https://www.ncbi.nlm.nih.gov/pubmed/1...
https://jissn.biomedcentral.com/artic...

Talk soon, Mario

Online Coaching: https://www.tomic.com/contact/


For more check out:

Facebook:   / mariotomicofficial  
Instagram:   / mariotomich  
Website: https://www.tomic.com

Music:
DEAF KEV - Invincible
   • DEAF KEV - Invincible | Glitch Hop | NCS -...  

Follow DEAF KEV:
YouTube    / atmdubstep