Failing to lose stubborn fat can be frustrating. You might feel like you’ve tried everything, and for some reason, nothing works. Hollywood personal trainer David Kingsbury understands the struggle, and has come up with the most effective tips for finally losing that weight.
The author of Fitter Faster: Your Best Ever Body In Under 8 Weeks has trained stars from Jennifer Lawrence to the Wolverine cast. Here are the 7 rules he suggests in his book for burning fat like a celebrity.
Protein is key
According to Kingsbury, protein should provide your body with 40 percent of the calories in each meal. “Protein is very important for muscle maintenance during a fat-loss plan and keeping the levels high will ensure you keep hold of all that hard-earned muscle whilst you are losing body fat,” he claims.
Plus, protein reduces your hunger hormone levels and makes you feel full longer, so you won’t be as inclined to snack or overeat. Some of Kingsbury’s favorite sources of protein include chicken, smoked salmon, tempeh, and beans.
Circuit training twice a week
Fitting in workouts can be hard, but Kingsbury claims 30-minute circuit training twice a week will do your body wonders. By combining cardio with resistance training, you’ll end up with a full-body workout.
Kingsbury attests, “Because the rest periods are kept very short in circuit training, these exercises put a high demand on your body, depleting your energy stores and boosting fat burning after the session.”
He recommends starting out with 10 exercises, doing each one for one minute. Squats, push-ups, and lunges are go-to workouts for Kingsbury, but you can throw in others that work for you. Repeat the exercise cycle of your choice two to three times for the best results.
Limit your carb intake
While you shouldn’t cut carbs out completely, Kingsbury recommends keeping your intake down to 20 percent of each meal. “Keeping your carbs under control facilitates better fat loss,” according to Kingsbury.
However, some carbs are essential for the body, as they break down to make glucose. Kingsbury explained, “This glucose is then moved around the body to create fuel for muscles, brain, and other essential biological functions.”
Weekly ‘low-intensity steady state’ workout
Once a week, plan to block out at least an hour to dedicate to a low-intensity steady state workout (LISS). This type of exercise could include “a brisk walk on a treadmill or a slow pedal on the spin bike.”
According to Kingsbury, “It works by increasing your heart rate into a targeted fat-loss zone and keeps it there.” Although you may have to dedicate a little more time, you may not dread the easy-going exercise as much as a high-intensity workout.
Skip on the alcohol
This may be a hard rule to follow for some, but skipping on the alcohol can make a world of difference. “Alcohol supplies almost twice as many calories as equivalent amounts of protein and carbohydrates,” according to Kingsbury.
Plus, “Alcohol is an irritant to the lining of your stomach, gradually weakening your liver and kidneys. As the lining is weakened, so the food you eat is digested less efficiently.”
Another reason Kingsbury suggests cutting out alcohol? It lowers testosterone levels. “These lower levels have a direct impact on the ability to both burn fat and contribute to lean muscle mass,” he claims.
Use fat as a ‘secret weapon’
Fat is an essential part of any diet, though many trying to lose weight tend to avoid it. “It gets this reputation as it contains the largest number of calories per gram of the three macros,” Kingsbury claims. “But you will only get fat eating fat if your overall calories are too high.”
He added, “Fat is actually one of the secret weapons for effective fat loss, because it provides energy with the lowest impact on your blood sugar and insulin levels.”
Kingsbury’s favorite sources of fat include avocado, extra virgin olive oil, and smoked salmon.
Sugar consumption is one of the main reasons many people struggle to lose weight. “Our brains don’t register sugary, fatty, heavily processed foods in the same way as other foods, we don’t get the same ‘I’m full’ signals,” according to Kingsbury.
He noted, “Eating excessive amounts of added sugar can have harmful effects on your metabolism, which can lead to insulin resistance, belly fat, fatty liver disease, and heart disease.”
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