6 Scientifically-Backed Ways to Burn Fat Revealed Here

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

No “lose 10 pounds in 5 seconds” gimmicks here – just real advice on how to burn fat, backed by science!

Fat loss: is there a more coveted health goal in the world? Many of us are not losing weight for somewhat obscure reasons, so be sure to read my article (4 reasons you are not losing weight), before proceeding further here. Once you’ve done that, take a look at these steps, and if you’re feeling extra bold – start doing all six of them regularly – to really ramp up your fat loss!

No scams here – just real advice, that works! I’ve personally helped thousands of people lose weight, and I know what works, and what doesn’t. These are real tips, which I follow myself. So without further ado, let’s get to burning off those love handles!

1. Walk Anywhere You Can

This is an easy one, and anyone can do it! Besides work (where you may get fired if you’re continually late) walk anywhere and everywhere!

Have to go to the grocery store? Guess how you’ll be getting there! Forgot to pick up your allergy medicine at the drug store? That’s another mile of walking!

Though this may not be terribly fun, this will be very effective, and after one month, you will truly see results from just using your legs more.

On top of the weight loss benefits, walking more will cause around a 3% growth in brain tissue after a year. Those who do not walk? They will lose 2%. Pretty big difference, when you get right down to it! Think of all the places to which you drive or take transportation.

Those are (potentially) quite a few steps you could be taking, with each step leading you closer and closer to that coveted six pack you want (and no, I don’t mean beer here). Walking can lead to a 3% growth in brain tissue, while not walking can lead to a 2% loss.

When we were kids, we walked everywhere. Sure, we may have indulged in a delicious treat from time to time, as well, but we likely walked somewhere to get it!

This concept is easy to incorporate into your adult life, and if you do nothing else on this list, make sure you take this step. If you are worried about the environment, you’ll be happy to know that this is an environmentally-friendly move as well, since you’ll be reducing your carbon footprint.

If you’re having trouble getting started, bring a friend with you, and make it part of your daily routine. A walk around the block after work will help you to de-stress, and also allow you to make some healthy social connections. So do your brain and waistline a favor, and start using your feet to hit the pavement, instead of the gas pedal!

2. Drink Green Tea

Though green tea is not the hyped “mega-ultra weight loss super-cure” that everyone wanted it to be, it does show a little bit of promise when it comes to fat loss.

Having a cup or two in the afternoon, rather than your regular cup of coffee, will allow you to enjoy the thermogenic effects while avoiding the drawback of not being able to sleep later that night. Green tea contains L-theanine – an amino acid which has a calming effect.

This will give you all the energy of coffee – minus the jitters and horrible crash. Don’t overlook how effective green tea can be as part of a more comprehensive fat burning regimen.

Green tea also contains polyphenols, which have been shown to possibly help prevent cancer and cardiovascular disease, as well as being anti-inflammatory, antiarthritic, antibacterial, antiangiogenic, antioxidative, antiviral, neuroprotective, and helpful in lowering cholesterol.

3. Strength Train

If you are not already exercising – what are you waiting for!? Building muscle will help shed away all that extra fat around your belly, as well as help to tone up your arms and legs. Not to mention, you’ll get an awesome rush of beta-endorphins which will make your brain quite happy!

I have seen too many clients who are scared to pick up any weights – but this does not have to be the case. You don’t have to start like Arnold – just start going to the gym regularly and do some push-ups, pull-ups and bench presses.

Follow that up with a few sprints, and you’ll be feeling better and burning more fat in no time! You are the sum of your closest friends, so pick healthy comrades to keep you in line.

A partner or personal trainer here can also be a good way to get a nice kick in the butt – resulting in better results and an improved social network. You are the sum of your closest friends, so pick healthy comrades to keep you in line.

Strength training also aids in bone health as we age, and keeps the body and brain stimulated. Even if your exercise routine consists solely of walking and strength training, you will be doing much better than if you had stayed sedentary!

Watch this video – Intense 25 min Full Body FAT BURNING Workout | No Jumping Beginner Friendly

4. Drizzle Your Food with EVOO

Studies have shown that after 8 weeks of an olive oil-enriched diet, dieters will lose more weight than by following other methods. Since extra virgin olive oil (EVOO) has many other benefits as well, it makes total sense to drizzle every meal with some EVOO.

Having a big Paleo omelet for breakfast? Drop some olive oil on it! Having a spinach salad for lunch? It’s not complete until it’s covered in extra virgin olive oil!

The 1-2 punch of a generous serving of protein and extra virgin olive oil at every meal will help you to rapidly drop pounds – and your newfound abs will thank you for it!

Eating healthy and losing fat doesn’t have to be bland and boring. EVOO can bring up the taste meter on just about any food. No more bland salads or chicken dinners here!

And remember that dietary fat is necessary for the absorption of vitamins, nutrients and phytochemicals from fruits and vegetables.

And remember: fat doesn’t make you fat, meaning dietary fat doesn’t add to body fat. The right kind of dietary fat will actually help you burn body fat! Avocados are another good choice here, so to help burn off those love handles, load up on good fats!

5. Eat Fewer Carbs

This is the classic “easier said than done” way, but if you are consuming lots of healthy fats, this shouldn’t be a problem. The high satiety levels of protein and fat will help keep the carbs out of your mouth, and the promise of weight and fat loss should further slap that spoonful of ice cream away from your lips!

Don’t go overboard here, though – you can actually gain weight if your metabolism gets out of whack from going too low carb. 100-200 grams of starchy, fibrous and nutrient-dense (read: not sugary) carbohydrates per day will keep your body and brain happy.

When eating fewer carbs, be careful not to go overboard. Going too low carb can throw your metabolism out of whack and cause you to gain weight.

Stick to sweet potatoes, white potatoes, and some lower-sugar fruits. Stay away from juices, soda, dried fruit and candy. If you get an even dispersion of carbohydrates throughout the day, and they are the right kind, your hormones and fat-burning furnace will be firing at full tilt!

And remember – lower is not better here! Make sure you are eating at least 100 grams of carbs per day – unless you are exercising furiously – in which case you need even more!

6. Use MCT (Medium-Chain Triglycerides) Oil

MCT oil is a supplement made from a type of fat called medium-chain triglycerides. MCT molecules are smaller than those in most of the fats you eat (long-chain triglycerides [LCT]). This makes them easier to digest. You can absorb MCT in your bloodstream quickly. This turns it into energy you can use

This is even the case for the studies involving Alzheimer’s. But the fact of the matter is, MCT oil leads to greater weight loss than even extra virgin olive oil does, so you need to be loading up on this fat!

Your brain will thank you for this step, too, as the lauric acid in coconut oil (which has an MCT content of 54%) turns into monolaurin inside your body, eventually turning into a great source of fuel for your brain, without any glucose needed.

Some people even like to ingest MCT oil strictly for its reported mental benefits. But the truth is, all of the steps on this list will help you shed the fat, and by lowering your sugar intake, the neurons in your brain will be firing better, too!

The Bottom Line

In conclusion, I hope I have inspired you to go out and get rid of any excess body fat you may have. The process isn’t that hard – it is well within your grasp! By simply making a large amount of small, miniscule changes – we can see big results!

The hidden secret to fat loss is one dirty word: patience. You will not melt all the fat away overnight – but you will get there! Do not be discouraged or give up – consistency and patience are what will really get you to your goal! Keep all six of these tips in mind, and go forward – as a leaner and meaner fat-burning machine!

Written by Casey Thaler

Author Bio:

Casey Thaler, B.A., NASM-CPT, FNS is an NASM® certified personal trainer and NASM® certified fitness nutrition specialist. He writes for Paleo Magazine®, The Paleo Diet® and Greatist®. He is also an advisor for Kettle and Fire and runs his own nutrition and fitness consulting company, Eat Clean, Train Clean®.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

The Perfect Abs and Butt Shaping Workout You Can Do At Home

Click HERE to find out how you get the perfect bikini butt and beach ready body

Do you want the perfect abs and butt? This workout is for you. This is the perfect abs and butt shaping up workout. We’re going to tone and chisel our abs and we’re going to lift and chisel our butt.

Let’s get down on the ground and work those abs. Now, remember to breathe and use your core.

I’m always going to give you different variations, so that you can go at your level.

Here is level 1; it’s called “Boat Pose”.

Lean back onto your sitting bones and lift your arms and your legs.

Engage your core, hold that, deep inhale and exhale. We’re just warming up…

If you want to go further, you’re going to straighten those legs, lower down, and then come up.

We’re going to do this 3 times.

Take a minute to rest, engage your upper body.

Think about in “Boat Pose” if you have a sinking spine, you’re going to let all that water in, so you really need to lift your spine and your heart.

Are you ready to go for a more advanced level?

Engage your heart, use your core.

We’re going to lift those legs up and we’re going to straighten them, all the way straight.

Come on you can do this and hold for 1, 2 and 3.

Lower down; come up for 1, 2, and 3.

Now, we’re going to go twisting and twist, twisting and twist.

Still using your core and your breath.

Let’s do this 3 more times…

Now, I kept my core engaged the entire time.

That’s great for your abs and now let’s starts working that butt.

So you’re going to come over into plank position…

“Plank” is where you straighten your arms and then you straighten your legs.

Once again, you’re using your core so tighten it in one solid plank position.

Once you’ve got that position, your shoulders are engaged so that your triceps roll in, it’s nice and stable.

Just this is engaging my core.

You can feel it if you’re really using it.

Also, I’m tightening my butt.

If you want to go further, we’re going to do “Running Man”.

We’re going to do them 20 times. Go as many as you can.

Ready? Take a deep inhale and let’s go.

Keep breathing and keep going. Love it….

Stretch it out to downward dog.

Now, you can do the “Running Man” again or if you want a more advanced version, use your abs and your core.

We’re going to jump 2 feet together, jump back, jump up, jump back, so your knees are coming up to that opposite elbow.

We’re going to do this a few more times really using your core.

We’re chiselling that butt.

Let’s go 2 more times, 1 and 2. Stretch it out.

For our final move for the abs and core, we’re going to come back into plank and do “Side Plank”.

You’re working the side obliques, the core, and you’re also holding that butt cheek in because if it’s sagging, it’s not engaged.

Lift it up…

Breathe. I know you’re breathing, I’m breathing really hard too, so you know it is working.

You can do this.

We’re going to pulse it 5 times.

If you want to go further, lift that arm up so you really lengthen your arm and your leg.

Here we go… 1, 2, 3, 4, and 5.

Bring that arm down and we’re going to do the other side.

Make sure your tricep is squeezing in to give you a very stable base.

Holding here, this is working your core and your butt.

Remember, you’re not sagging down; you’re lifting up, engaging and working your side obliques.

Hold here or if you want to pulse, we’re going to pulse 5 times.

If you want to go even further, lift your arm and your leg and then pulse.

You can rewind this Video, to do this same exercise sequence 3 times to get the perfect abs and butt.

Do it 3 times a week, watch how your abs get more and more chiselled.

Your butt gets toned and tight.

You too will be shaping up in time for bikini season and to rock those hot pants anytime you want.

By Andrea Albright, she is an exercise specialist, fitness and weight loss expert and creator of the My Bikini Butt program. This is a step-by-step guide for losing weight while shaping and toning the lower body trouble areas like your legs, butt, hips and thighs.

This program can significantly reduce cellulite and is designed to work in just 28 days without starvation diets, giving up your favourite foods, or killing yourself at the gym.

To find out more about this program, click on My Bikini Butt

How to Get Nice Flat Abs Fast for Women?

Click HERE to find out how you get the perfect bikini butt and beach ready body

Are you ready to get nice flat abs? I am going to show you the four moves to get nice flat abs. I’m going to give you different variations so you can follow along at your pace.

Come on down to the floor. I’ve got a mat here but you can do it on the ground, in the grass, even at your living room carpet. So, make sure that your hands are underneath your elbows and the elbows are underneath the shoulders.

Take a minute to really align because a lot of people keep their elbows out or there are different weird variations of your arms. And you want to make sure you can squeeze those triceps together and really get nice flat arms because the straighter your arms, the more stability you’re going to have.

We’re going to do a variation of plank for our first move and you’re just going to roll your toes under so that you can lift up in to plank. If you don’t want to do the full plank, just start with your knees on the ground. And we’re just going to go down and up.

So, if you’re on plank, you’re going to go down and up. Once you have that, we’re going to hold. This is where you really get your core engaged. So, if your hips are sinking down, your core is not engaged, right?

You want to squeeze those hips up, engage your core. You should feel it on all sides of your core. Taking slow deep breaths, and one more time deep inhale and exhale. Okay, very well!

Now, for your next move, we’re going to come down onto your arms. So, your forearms are going to offer a different level of stability in your core. Make sure that you have as much stability on your forearms as possible.

Again, you can always come down on to your knees and just work on building up from here. So, wherever you are, you’re going to lift up and make sure you don’t have a saggy butt.

Squeeze your butt. Engage your core and breathe for three slow breaths. This is where you can imagine that you’re eliminating all that belly fat. Your core is getting tighter. This is what’s going to show those nice trim abs, nice flat belly. One more inhale and exhale, very well.

Now, you can come down on your belly and rest for a few breaths. And when you’re ready to come back, we’re going to do a variation of moving between plank and forearm plank. Okay.

This one is more advance. So, if you need to stay on your knees, stay on your knees. I’m going to lift up, squeeze my core. Inhale and then exhale, come down on your arm and then down on the left arm, coming back through the left, back to the right, that’s one.

So, let’s come down, down, up, up, down, down, up, up. Other way, starting with your left down, right down, left up, right up. Oh, yeah, I’m really feeling it. Make sure you’re squeezing your core because this is actually what’s chiselling away that belly fat and this is going to get you

a nice flat abs. Okay, come on down. Woohoo! I feel that one. Okay.

So, now for your third move, we’re going to do something that’s called pulsing plank. And wherever you are, if you’re in the knee variation, this is going to go down and pulse. Down and pulse.

For the full plank variation, you’re going to down and pulse, down and pulse. It’s almost like a push up but you’re actually using your core to come down and pull it back. Okay, let’s just do three more, woohoo! I’m starting to sweat. You know, you love it. Keep going. And that’s your third move.

Okay. I’m really feeling it all in the front of my core. Remember your core is the front as well as the side and even your back muscles. The entire abdominal area is your core, right?

So, we’re going to do a side plank and this is going to really strengthen those side oblique muscles. So, the variation with your knee down, you can just – even holding here, I’m really engaging the side of my core in order to support myself. If you’d like to go in to full side plank, you’re going to roll onto your side of your foot and hold here.

Now, just like we did the side pulses where you did the pulses on the front, we’re just going to pulse here. So, 1, 2, 3, 4, one more, and 5. Now, I’m just going to rock over onto the other side.

Remember, you can always drop that knee down if you need this variation and just holding here, you’re learning how to engage that core and finding that stability. Make sure your triceps is still squeezing in so that you got that nice straight arm.

We’re going to pulse five times here, 1, 2, 3, 4 and 5. It feels so good. Take a minute. Stretch it out. Go to child’s pose. You can really lengthen the side of the core. Nice slow deep breath, one more and exhaling.

Alright, so remember you don’t have to do sit ups in order to get nice flat abs. You can use these moves and more and keep it fun. Keep it interesting. It’s all about looking great in your bikini, feeling confident in your body and believing that you deserve it.

You can also watch this Video HERE to learn how to get nice flat abs fast and easily without the need to do any sit-ups.

By Andrea Albright, she is an exercise specialist, fitness and weight loss expert and creator of the My Bikini Butt program. This is a step-by-step guide for losing weight while shaping and toning the lower body trouble areas like your legs, butt, hips and thighs.

This program can significantly reduce cellulite and is designed to work in just 28 days without starvation diets, giving up your favourite foods, or killing yourself at the gym.

To find out more about this program, click on My Bikini Butt