Want to burn fat and get a toned body without following a complicated diet or spending hours in the gym? The secret to fast results lies in a few simple but proven principles.
In this article you’re going to learn how to get rid of unwanted fat fast and achieve that lean, sculpted body you’ve always wanted… without over complicating things.
You don’t need to follow weird, restricting diets or workout for hours every day if you want results. Read on and learn how to work out, and how to diet, so you can build the best body ever.
Step 1: Resistance Training
First, start lifting weights. For the first month, lift 3 days a week. Do 4 sets of each exercise, 10 reps per set, 2 minute rest between sets, so your body can get used to weightlifting.
A great program to start with is the F4X system taught in Old School New Body.
If you’re completely new to weight lifting you don’t want to hit the gym and start lifting heavy on day 1. This can lead to sloppy technique and cause injuries.
Instead, focus on proper form and do compound lifts. These are exercises that hit multiple muscles, like the bench press, deadlift, military press and squats.
After you’ve been lifting for a while, you want to up the intensity and start lifting heavier. Doing anywhere from 5-8 reps per set. You might also want to split up your schedule to hit two muscle groups a day.
- Monday: Chest & Triceps
- Wednesday: Back & Biceps
- Friday: Shoulders & Legs
You only need to lift for 1 hour max each time. Being in the gym for 2 hours a day is pointless especially for beginners and intermediates. As a matter of fact, the F4X system mentioned above uses only three 30 minute workouts per week to deliver some amazing results.
If you want to start resistance training but don’t have access to a gym or don’t want to spend money on weights, you can get great results just using bodyweight exercises.
Step 2: Cardio
A lot of people who lift don’t do any cardio. However, there are a couple of reasons to get in some weekly cardio workouts:
- It’s a great way to burn fat fast.
- It’s good for you. If you get winded running half a mile, you’re still gonna look feel stupid… regardless of how sculpted your body is.
Instead of spending hours doing steady state cardio, try interval training. This is where you go fast and slow in intervals.
For example if you’re on a treadmill, put it up to the max speed and do that for 20 seconds, then cut it down to a powerwalking speed and do that for 40-60 seconds. Repeat that cycle 10-15 times. That’s it.
You can do it on a treadmill, or outside, or on the elliptical or the bike or any machine other than the stairmaster. It’s a lot more fun then steady state cardio, it doesn’t take up as much time, and it allegedly burns a higher percentage of fat than regular cardio.
Interval training is a lot more intense than regular cardio which means it can cut into your recovery, so if you’re just starting out you don’t want to go too hard or you can get injured.
My favorite method of intverval training are the Curve-Ball Workouts. These are total body interval workouts that use bodyweight exercises to burn fat and tone your body at the same time. They just take 20 minutes and don’t require any expensive equipment. This makes them a great choice if you want to workout from home.
Step 3: Diet
For your diet, all you really need to do is follow one simple principle:
Eat healthy stuff!
Don’t make a big deal out of this, just eat stuff that you think is healthy, like vegetables, fruit, potatoes, rice, beans, and so on.
At the same time, avoid stuff that you think is unhealthy, like candy, soda, cheetos and other heavily processed foods.
You don’t have to over complicate it.
Also, take a general estimate of how many calories you are eating right now. If you eat a pretty regular diet it’s probably between 1500 and 2000. However, If you eat 3 meals a day and you also pig out on snacks while watching Netflix, then it’s probably going to be a lot more.
If you do find yourself putting on fat despite your workouts, it means you’re eating too much. All you need to do is cut down on how much you’re eating, and that’s it.
If you’re already overweight and you want to lose fat, just subtract 500 calories from your current average. Simple as that.
You don’t have to count calories, you can just guesstimate it. However, if you feel like you’re not seeing results fast enough you might want to keep accurate track of the exact amount of calories you’re eating for a while.
When you start eating healthier and ditching processed foods and snacks from your diet you will probably find you can actually eat more and still be consuming less calories. A great resource on eating natural foods to lose fat fast and boost your health at the same time is The Fat Burning Kitchen.
So that’s pretty much it. In summary, lift 3 times a week. Do intervals for cardio. Ditch processed foods and start eating whole natural foods instead. If you’re overweight, start eating 500 calories less per day than you are now.