Find out how bodybuilders manage to burn excess fat 2 months before a competition. The system allows you to lose from 5 to 10 kg of excess weight. Often times, the athlete does the right thing by making changes to their fat-burning nutrition program. All unhealthy foods have been eliminated from the diet, low-intensity cardio loads have been added to the training program, and strength training is conducted in accordance with all requirements. However, the desired result is still not obtained. If this is the case with you, then check out three tricks for fast fat loss.
Eat smart food before bed to burn fat
The food that you eat a couple of hours before bed is of great importance for the body when it comes to losing weight. You should consume foods that are consistent with your goals. Food from the daily diet is not suitable here, as in the near future you will not move much.
Simply put, the body does not need a lot of carbohydrates during sleep. Moreover, most often this nutrient remains unclaimed at all. Carbohydrates are used for energy during intense physical activity. This can be strength training or aerobic exercise. Sleeping at high intensity will not work.
If the intensity of physical activity decreases, then the body at a certain point switches to using fats for energy. It is fats that are used during sleep. If you consume carbohydrates shortly before bedtime, they are likely converted to subcutaneous fat stores or glycogen.
If you exercised (we are talking only about strength training) 3-4 hours before going to bed, then carbohydrates will be used to restore glycogen stores. But late workouts are rare and you will likely replenish your fat stores. Thus, before bed, you should only eat low-starch vegetables.
You should also reduce your fat intake. There is scientific evidence of the fact that with a high fat content of food, the secretion of lipase decreases, on which the process of losing weight directly depends. It should still be said that in the course of this experiment, the subjects ate significantly more fat than bodybuilders do, but it is better not to risk it and limit yourself to 10 grams of this nutrient during the last meal.
Cardio load without carbohydrates and fat burning
If you, for example, ate a serving of a food containing carbohydrates and then decided to do an aerobic workout for weight loss, then you will not be able to lose weight. This is due to the fact that the body will use the carbohydrates that it has just received as an energy source. The body's fat reserves will not be involved in this. In order for fats to be used for energy, you need to create certain conditions. One of them is fasting.
When the body does not receive food for a long period of time, for example, during sleep, then it begins to receive energy from fats. This is due to the fact that liver glycogen stores and blood sugar concentration are significantly lower after hunger and the body has nothing else to do but start using fat stores.
Carbohydrate-free cardio results in a spike in norepinephrine, which is a powerful natural fat burner. This can explain the high efficiency in terms of burning fat "hungry" cardio loads. Although we have to admit that this strategy is not ideal. The body begins to burn not only fat, but also protein compounds. For this, first of all, muscle tissues are used, from which the necessary amino acids will be extracted. First of all, this applies to the BCAA family.
Any athlete does not want to lose these nutrients and this can be avoided. You probably already figured out what to do - take a BCAA supplement before aerobic exercise. This will help at least slow down the breakdown of muscle tissue, or even eliminate it altogether. It should also be remembered that the rate of consumption of amino acid compounds by the body to obtain energy directly depends on the intensity of the load.
In the course of numerous experiments, it has been proven that with intense interval training, "hungry" cardio will be ineffective. In this case, the body requires only carbohydrates as energy sources. But in this case, additional use of BCAAs will help you.
Eat to Replenish Muscle Stores to Burn Fat
Carbohydrates are needed to replenish glycogen stores. If you do not consume enough of this nutrient, then you will not be able to gain muscle mass. At the same time, it is necessary to organize the intake of carbohydrates in such a way that with their help the glycogen reserves in the muscles are replenished.
For any person, the most relevant are three types of monosaccharides: galactose, glucose and fructose. The first of these can be obtained through the use of dairy products. But the percentage of this substance from the total proportion of carbohydrates is very small.
The best monosaccharide of these is glucose. Once in the body, this substance can be used for energy, replenishment of glycogen stores, or converted into body fat. When you eat a lot of carbohydrates, you will gain fat mass. It is very important to take in as much nutrient as is required to replenish glycogen stores.
A very important point here is that first glycogen is restored in the muscles and only after that in the liver. The situation with fructose is just the opposite. It is able to replenish the glycogen stores in the liver. As you might guess, this does not bring obvious benefits to the muscles. It is also important to remember that when the liver glycogen stores are replenished, all carbohydrates entering that organ are converted to fat.
From all of the above, we can conclude that before starting the lesson, you should eat those foods that contain glucose, not fructose.
For more information on how to burn fat fast, see this video:
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