While in theory, losing bodyweight is actually quite a simple process, it often doesn’t pan out quite like that in reality.
If you are tired of average results or simply not seeing the results you wish for, this simple and effective blog post is going to give you 3 kick-ass tools to accelerate your fat loss efforts and increase fat loss immediately.
Backed by research studies, I highlight the effect these techniques actually had in a controlled study. This lets you jump in with confidence, knowing these techniques actually work and aren’t just another fad diet from the internet!
Here are 3 studies revealing how to increase fat loss immediately.
1. Intermittent Fasting Improves Weight Loss
Chances are you’ve heard of intermittent fasting (IF) – a fairly new dieting style in which you spend a significant portion of the day fasting, followed by a period of eating what you desire.
While at first a long fast may sound like a terrible idea or one too difficult to maintain, many people find that using this style of dieting is actually much easier than other styles and ends up becoming a lifestyle.
Fortunately, research backs up this style of fasting and feeding, showing it actually has unique metabolic benefits and can actually accelerate fat loss vs a regular diet because it helps you quickly lower calories!
In fact, our latest program, the Intermittent Fasting Bible, has now been successfully downloaded and applied by over 10,000 members boosting fat loss immediately and adding flexibility into their diet, due to the smaller feeding windows.
In one example study IF (in the intermittent fasting group below) was shown to be a significantly more effective method for weight loss when compared with a normal diet (1).
This study recruited 34 experienced individuals and compared half of them using a 16 hour fast and 8 hour feeding protocol to a group of participants simply restricting calories.
The result: the intermittent fasting group had a 17.4% reduction in fat mass compared to only 2.8% in the traditional dieting group.
If that alone were not impressive enough, the two groups consumed the same calories per day! That means that IF resulted in significantly more weight loss, with almost no additional work; pretty amazing to say the least, especially if you are currently struggling with a typical diet.
In order to reap the benefits of intermittent fasting as shown in this study, I suggest using a 16 hour fast, followed by an 8-hour period of eating. While this may seem scary, people forget that 8 hours or so is completed during the night while you sleep.
If you want to jump into Intermittent fasting and see how it works for you then swipe these 10 different IF 7 day meal plans here
2. HIIT Training Is Best For Fat Loss
HIIT or High Intensity Interval Training is a type of cardiovascular exercise that has made waves in the scientific and general fitness community for the past few years.
In short, HIIT has been shown to provide similar fat loss results for 10 minutes of work, vs a normal 45-60 minutes of regular cardio that most people do!
By using short duration bursts at an extremely high intensity, the body isn’t able to keep up with energy demands and, as a result, up-regulates certain processes in the body to burn fat for fuel for long durations after the workout has ended.
This is basically why HIIT is famously known for the ‘after burn’, boosting your metabolism for up to 48 hours post workout, vs only 4-6 hours seen with cardio.
In fact, multiple studies including the one shown above indicate that performing HIIT training can actually reduce body fat to a much greater extent than exercising for longer duration with low intensity cardio (2).
What’s better is that since HIIT is of such a high intensity, using it has less risk of accidentally reducing muscle mass than slower, longer duration cardio does. So, if you want to look both lean and toned, HIIT is the perfect solution, especially if, like me, you are very time conscious.
To effectively use HIIT to your advantage, you’ll want to use a method such as hill sprinting, sprinting on a bicycle, battle ropes or a sled/prowler. Perform a 100% intense burst for 30-45 seconds, rest for roughly 2-3 minutes then repeat 5-10 times, it’s really that simple!
Remember the key is to maintain a very high intensity during the sprints rather than reducing rest times. Lots of people become confused here, classing their own bodyweight circuits or 2 minute sprints as HIIT, but this is a big HIIT mistake. In fact, HIIT training should last no longer than 60 seconds and should fully deplete your energy within that time!
In this study below you can see a 3% greater reduction in body fat vs no real change with regular cardio. Additionally, V02 peak, a key marker of aerobic fitness and health, improved MORE in the HIIT, so it is key for your heart health and body fat levels!
3. Green Tea Speeds Up Fat Loss
Green tea is a special supplement that has actually been used to cure disease and improve health as an ancient beverage and in alternative medicine for centuries.
Often consumed in an actual tea form, it has since been transformed into an extract supplement that can promote weight loss specifically from body fat. This is largely due to its ability to release fatty acids into the bloodstream for metabolism.
The reason this occurs is because green tea naturally contains caffeine. This caffeine increases hormones called catecholamines, which act on fat cells to release fatty acids into the bloodstream for metabolism.
Green Tea also contains powerful antioxidants called catechins. These catechins actually act to inhibit the breakdown of the fat releasing catecholamines, which means they can act to a greater extent and for a long period of time.
As you can see in the graph above, the use of green tea supplementation significantly increases the amount of free fatty acids in the blood that can be transported and then metabolized for energy (3).
In essence, green tea allows for fatty acids to be released into the bloodstream for metabolism, while ensuring that the process continues for longer periods of time.
I suggest using a green tea supplement in the morning and again at 2pm. While consuming the beverage may seem the best way to obtain the research proven dose, it’s hard to drink sufficient to hit the high levels required – you would need to drink 4-5 cups, twice per day! Also, the supplement can be picked up for $20 or less, so it’s much cheaper and easier to use for the long term.
If you are in the USA, you can get our research tested Green Tea supplement with a high amount of EGCG, the key compound you need for all those great health and fat loss benefits. If you are elsewhere, compare our supplement to other brands and check that they have a similar amount of EGCG and use around 500mg per pill.
Use Science To Increase Fat Loss Immediately
While any of these techniques on their own won’t provide some magical fat loss powers to lose fat immediately if you are still eating pizza and ice cream, these studies do show you how to take things one step further. Give them a try if you want a much-needed edge to transform any average results and require help to increase fat loss.
If you want to learn more about these 3 tools you can do so here:
– Intermittent Fasting Quick Start Guide and Example Meal Plan
- Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q. F., Battaglia, G., … & Paoli, A. (2016). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. Journal of translational medicine, 14(1), 290.
- 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.
- Venables, M. C., Hulston, C. J., Cox, H. R., & Jeukendrup, A. E. (2008). Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. The American journal of clinical nutrition, 87(3), 778-784.