On Tuesday I gave you part one of my 21 Tips To Shed That Last Bit Of Body Fat – you know the bit on the belly and arms that just wont seem to shift. I guarantee that if you implement these 21 tips you will notice massive changes. Don’t wait till monday – start today or tomorrow at the latest – no excuses!
13. You may or may not know that over 75% of the population is gluten-intolerant. So it’s pretty safe to say that you should avoid gluten. The problem is though that everyone things if something is “gluten free” its good for you. This is the type of mindset you want to avoid – most gluten free products are high in sugar – so be wise with your choices.
14. Try cutting out caffeine for at least two weeks. This will give your adrenal glands a break and will lead to increased fat loss when you begin to reintroduce caffeine in the right amounts. Consider switch to organic herbal teas which taste great and are full of goodness. When you begin to take coffee again make sure its organic. Coffee is sprayed full of chemicals, things we need to avoid putting in our bodies if health and fat loss is our goal.
15. Add some fasted cardio sessions once two twice per week for even faster fat loss results. You can do interval sprints or steady state cardio. This is an excellent fat burning tool when you have all the other things in place like adequate sleep, less stress, water intake, nutrition etc. Just remember to take your amino acids before and after for best results.
16. Although I don’t drink I know that red wine is your best choice for alcohol and it contains some really good antioxidants. From what I know Organic Spanish red wine is best. Obviously common sense needs to pervail that you are not drinking a bottle a night but 1 to 2 glasses per week is good! Having a small bit of organic dark chocolate like I talked about on last nights webinar is allowed too!
17. Write down every single session you do and record the weight and reps you lifted for each set. This will instil discipline and will help you get stronger as well as encouraging you to lift more each session. Even if you are only increasing the weighted lifted in small increments it’s still a weakness and will help you progress. On a side note try to make sure you don’t sacrifice technique for an increase in weights. Proper technique should always be your primary focus – when you have that then work on increasing the weight lifted.
18. Supplementing with carnitine can promote even faster fat loss results. Acytel L Carnitine is an excellent supplement which is a great fat burner because it is responsible for the transport of fats into the cells to be used for energy in the body. The best way to take it would be in and around 2.5 grams in the morning and a further 2.5 grams pre workout.
19. Cheat meals/High carb days work great for fat loss. If you are above 16% bodyfat I would only advise a cheat meal ever 7 days, for those of you lower than 16% I would recommend it every 5 days. On these days I would keeps fats a lot lower than usual and keep the cheat meal to be a high carb meal/dessert or both. For those who are very lean a full high carb day works great, this doesn’t mean that you just gorge on rubbish but it does give you extra leeway to consume carbs throughout the day! The cheat meal works great for fat loss.
20. The RDA (recommended daily allowance) on the back of supplements is based around the minimal for survival, not optimum health. For optimum health you often need to go higher than the RDA. Multivitamins are a prime example of this. To be sure of your levels I would suggest that you get blood tests taken every 4-6 months. This ensures you are not getting too much/little of anything.
21. Last but not least would be to make sure you have a life outside the gym. This doesn’t mean go off eating and drinking rubbish all day but it is good to do things away from the gym or in the kitchen. This will help you become less stressed and you should know by now that less stress = less bodyfat!
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