The constant grind to shred fat or lean out can seem impossible for some.
After working with over 500 clients for nearly a decade, I can safely say it’s not nearly as complex or hard as you may think.. when you get it right and stay consistent that is 🙂
While consistency is partly mind set, I can at least provide you with the education and tools to optimize your programming and diet.
Here’s 10 simple tips you can (and should) apply for quick success…
1. Track Macros to Pinpoint Your Nutrition
Tracking macros take the guesswork out of shedding unwanted body fat and make sure you are on track, all day, everyday.
When you have a set of daily macronutrient goals to adhere to and track your progress throughout the day, you will be more likely to keep yourself accountable and hit your goals, whether that be to shred fat or add muscle.
Keep a journal or use apps like Myfitnesspal to track millions of food items and even scan bar codes. Alternatively, you can follow an example carb cycling meal plan such as those in the 90 Day Bikini Challenge.
If you want to learn exactly how to track macros, what to set your macros at and see an example carb cycling fat loss macro plan, get the Free Macro Mastery Guide in the Private FB group.
2. Eat More Fiber To Shred Fat
Fiber is a popular nutrient repeatedly shown to boost weight loss and help you shred fat.
It’s classed as an indigestible carbohydrate that cannot be broken down by the human digestive system. Therefore, it travels through the intestines while other nutrients from the food you ate are absorbed and used for fuel.
Since fiber cannot be digested it sits in the gut for an extended period of time giving a sense of “fullness” that will curb those unwanted cravings and help you eat less calories – a key factor in shredding fat.
As it travels throughout the digestive tract it can also cleanse the intestines of unwanted toxins and feed your healthy gut bacteria. Some fiber will be high in Resistant Starch, a unique ‘super fiber’ which can boost weight loss and in mice, fix obesity in just 7 days!
In terms of research, one study found that when food (energy) intake was provided at ad libitum (at the person’s pleasure without restriction) eating an extra 14 grams of fiber each day for more than two days is associated with a 10% decrease in overall food intake and an extra 4 LB of weight loss over 3.8 months (Howarth et al., 2001).
3. Cut The Steady-State Cardio To Shred Fat
If the idea of hopping on the treadmill for hours sounds worse than a day in the office, have no fear, there is a better option to shred fat.
While any form of exercise, including steady state cardio can be effective for burning calories and improving fitness, it may not possess additional benefits that HIIT does if your goal is to shred fat.
In fact, HIIT provides many benefits over normal cardio, in particular, it can enhancing your metabolism, ability to partition nutrients and increase fat oxidation (burning) after the training session has ended.
In other words, with normal cardio you’re only burning extra calories during that one-hour session on the treadmill. Compare this to an advanced method such as HIIT, you can burn calories for upto 48 hours after the gym!
In recent years, studies on the benefits of HIIT have blown researchers away, showing that just 10% of the work can be just as, if not more effective than regular cardio!! If you part of the Rudy Mawer Private Facebook group, you will see 100s of people getting drastic results in 30 days with the 30 Day HIIT Kick Start plan as well.
But, just if you needed any more proof, in one study recruiting 45 female subjects, they had them perform 15-weeks of HIIT and compared it against steady state.
They found that the group who performed HIIT 3 times per week dropped significantly more body fat as opposed to the steady state exercise group (Trapp et al. 2008). In summary, some of the most notable benefits of HIIT are:
- Shorter training sessions required (my HIIT Kick Start is only 10 minutes!)
- Effective 2-3 times per week.
- Burns a high amount of calories in a short amount of time.
- Boosts metabolism for hours after the training session has ended.
- Benefits on both aerobic and anaerobic fitness and health.
- Is much more effective at maintaining muscle mass.
- Increases power output.
- Therefore, the more muscle mass you have, the higher your basal metabolic rate (BMR), the more calories you can burn on a daily basis when not training).
An effective HIIT training session could look something like this:
- 5 to 10 x 30 seconds all-out, max effort followed by 2 minutes of recovery time.
You can get a full HIIT Guide and 30 day workout plan, example 7 day diets and more for only $9 with this coupon, saving you $40!
4. Use Strategic Refeeds To Shred Fat (Not Random Cheats)
Taking a strategic break from your diet can do a lot to boost your motivation, decrease your hunger hormones and improve your mental state.
During extended periods of dieting, hormones such as leptin and ghrelin are negatively impacted. Leptin is the key “satiety hormone” produced by adipose tissue (fat cells) which play a key role in metabolism, hunger, and sending hunger signals to your brain. Ghrelin is the opposite, signaling your brain you are hungry and increasing fat storage.
It’s simple, the more body fat you lose, the lower leptin levels drop. Having a high-calorie period (not a one day cheat meal) can effectively jumpstart your metabolism and help normalize leptin and ghrelin levels. This is one advanced technique we use in the 90 Day Bikini Transformation Plan, helping 1000s of members to lose more fat, while eating more and improving their long-term success.
Now there is one caveat to this. The timing and composition of the refeeds can play a big role in how effective it is, if you want to learn more on this, you can read the blog post below, which covers everything you need to know on refeeds, calorie cycling and metabolic adaptations to weight loss.
5. Carb Cycle to Shred Fat
Carbohydrates are your body’s main source of fuel, however, what you do not use can be stored as fat. One way to avoid this excess “spillage” is to stratgically “carb cycle”, which places carbs when you need them and reduces your intake when you don’t.
If you don’t currently eat many carbs, or, struggle to consume them without gaining fat, carb cycling could be the answer. But, don’t take my word for it, lots of people are successfully using my carb cycling plans, even when they originally thought it wouldn’t work for them…
When carb cycling, protein intake tends to remain around 1 gram per pound of bodyweight daily and then carbs and fat are cycled based upon your activity level each day.
For instance, consume higher amounts of carbs (and lower amounts of fat) on days where you train or are extra active. Conversely, eat lower amounts of carbs (and increase fat intake) on days you don’t train or are simply lounging around the house with your family and friends.
To learn more about how to properly cycle carbs and drop fat while maintain performance and hormonal health, read more HERE.
6. Build More Muscle, Lose More Fat
Did you know that you can increase the rate of your metabolism? Sounds too good to be true right?
Well, you can in fact boost your metabolism, by simply building more muscle. The more lean mass you have on your frame, the higher the rate of your metabolism and therefore the more fat you can burn.
How do we build more muscle? Well, the first fundamental principle of exercise physiology states that the body adapts to whats called “progressive overload”.
This means that you need to continuously be lifting heavier weights over an extended period of time in order to cause your muscles to adapt and grow.
Sure it will be uncomfortable but don’t fall into the trap of lifting light weights over and over for endless reps and never seeing any progress. Continuously challenge yourself to lift heavy and reap the fat burning benefits of added muscle mass.
Adding muscles has additional benefits for your physique too, improving insulin sensitivity and nutrient partitioning.
7. Don’t Focus on the Scale
Do you have a less than friendly relationship with your scale?
It can be discouraging to your fat loss goals if all you ever focus on is what the scale says. Too often, people have a great week of workouts and dieting only to look at the scale and find they haven’t lost a pound. Or even worse, they’ve gained some weight.
Know your body. Bodyweight can fluctuate on a daily basis 2-5lbs based upon your food, fluid intake, menstrual cycle and your activity level. For this reason, the time of day you weigh yourself could result in different numbers.
Also consider, if you are resistance training you may also be gaining some muscle mass which can make you “weigh” more while actually having lost body fat.
Instead, choose to focus on how you look in the mirror and how you feel. If you feel good about yourself and your progress, does it really matter what the scale says? If you really want a way to track your fat loss, the best way is test body fat percentage.
There are plenty of low expense methods out there from tape measurements to pinch skinfold calipers. If body fat percentage or your measurements are going down but the scale is not, this just means you are replacing that fat mass with some muscle you’ve never had before (win, win!).
For many people part of the 90 Day Bikini plan, they can easily drop large amounts of body fat with less noticeable drops in scale weight. Just take a look at some of the transformations and get more info on THIS PAGE.
8. Meal Prep For Success to Shred Fat
Is reaching your fat loss goals constantly being interrupted by business trips or a busy lifestyle?
When you are constantly on-the-go, it can be challenging to control our food intake, especially when society has made it easy for us to get a “quick fix” for our hunger cravings.
Instead of grabbing McDonald’s on your way to your kid’s sporting event, start prepping healthy meals every weekend that you can “grab-&-go” during your busy week. It’s simple, if you fail to prepare, you are preparing to fail.
Don’t know where to start? Check out my cookbook that has 120 great tasting meals (including tasty desserts, smoothies, snacks etc) that can easily be prepped for your on-the-go lifestyle, best of all, you can save a whopping 80% right now with this one-time coupon code:
9. Get More Sleep To Shred Fat
Sleep is an essential part of overall health and definitely can have an effect on your fat loss goals.
On a more basic level, the more sleep you get, the longer you are fasting at night and the less time you have to be up battling those late night cravings.
In addition, the more sleep you get, the more rested you are going to feel the next day and therefore the harder you are going to be able to work out. The harder and longer you can workout, the more calories you can burn.
On a more complex level, going prolonged periods without sleep puts a lot of stress on the body .This creates a response in your body to releases your stress hormone, cortisol which can make it harder to lose fat or recover.
Finally, a good nights sleep can enhance insulin sensitivity, blood sugar levels and even reduce hunger/appetite.
Read how to improve your sleep in this article: https://www.rudymawer.com/blog/5-strategies-improve-sleep/
10. Limit Alcohol Consumption
There are 3 macronutrients (nutrients that provide energy in the form of calories) which include: protein, carbs and fat.
Protein provides 4 calories per gram, carbs provide 4 calories per gram, and fat provides 9 calories per gram.
However, a fourth “macro” should be added or at least considered: alcohol, which provides 7 calories per gram. Just like any other food, alcohol contains a lot of calories, which can quickly add up and stop you from shredding fat.
For instance, one 1.5 oz. shot of vodka has about 90-100 calories in it. That’s 100 calories that could have been consumed in the form of 20-25g of protein and would be much more beneficial to your long term fat loss.
If you plan on going to the bar with your friends choose light beers and other drinks that have been designed to carry fewer calories, or, simply limit yourself to 2 glasses per week, especially when dieting.
Another good tactic is if you know you might be expected to drink an expensive wine or other beverage at a business meeting or party, plan ahead and budget yourself some extra calories you can use to drink with.
Regardless, simply consuming less calories from alcoholic drinks can results in considerable weight loss every year. Remember, alcohol does not provide any nutrients or fullness (in fact, it normally makes you eat more) so it should be removed or limited when trying to shred fat.
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While most online plans are a scam or waste of time, this was scientifically crafted after nearly a decade of testing and research on elite athletes, hollywood celebs and pro bikini models.
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Trapp, E. G., Chisholm, D. J., Freund, J., & Boutcher, S. H. (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International journal of obesity, 32(4), 684-691
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Little, J. P., Gillen, J. B., Percival, M. E., Safdar, A., Tarnopolsky, M. A., Punthakee, Z., … & Gibala, M. J. (2011). Low-volume high-intensity interval training reduces hyperglycemia and increases muscle mitochondrial capacity in patients with type 2 diabetes. Journal of Applied Physiology, 111(6), 1554-1560.
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