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Plateaus suck, especially when you’re working hard and doing all the right things to lose fat for good. You work out a few times a week? Check. You’re eating healthy? Check. You’re doing the work? Double-check. What more can you do?
To jump-start your fat loss, you need to get back to basics with these 10 tips, guaranteed to work. Often, you’re a few simple tweaks away from being back on track, getting your six-pack, and on track to lose fat for good.
10 tips to lose fat for good
1. Drop your calorie intake by 500
To lose fat for good, you must maintain a caloric deficit: consume fewer calories than you burn per day. Most people fail at this by underestimating how much you take in and overestimating how much you use.
If you need support to get a more accurate idea of your calories in and out, you can keep a food and exercise journal for 3 to 4 days. This can help you track exactly how many calories you’re eating and drinking and how many you’re burning. Include even incidental exercise, like walking to work or the dog, to ensure you’re getting the most accurate calculations.
Once you have an accurate idea of how much you’re currently consuming and burning, you can cut it by 500 calories a day. If you’re not great at the calculations, you can use our BMR calculator to estimate how much you should be consuming.
Another thing you can do to help stay on track to lose fat for good is to take body measurements every few weeks. Body measurements for tracking weight loss should include around your chest, around your waist and around your hips.
2. Add one extra day of HIIT cardio.
A simple way to help you lose fat for good is to switch up your treadmill or park run for an extra HIIT workout or two. High-intensity interval workouts work more effectively to lose fat for good than steady-state exercise.
By adding one extra day of pure HIIT training, you’ll boost your fat loss. An excellent start for HIIT workouts is: Using a total-body circuit with goblet squats, rows, push presses, and pushups, and do them each for 30 seconds and rest for 30 more seconds before moving to the next exercise.
To finish your HIIT workout, use an exercise or stationary bike, stationary rowing machine, weighted sled, etc. Do max-effort intervals, 15 seconds on, 15 seconds off. Instead of a basic sprint interval, you’ll hammer your entire body, further boosting your metabolism.
3. Eat more protein
Protein is essential if you want to lose fat for good because it does these three necessary things:
- It maintains your muscle during a caloric deficit.
- It keeps you feeling full, preventing overeating and snacking on junk food.
- It boosts your calorie burn throughout the day because it takes more energy to digest than carbs or fat.
Eat at least 0.8 grams of protein per kilogram of body weight every day. This means that the average sedentary man should consume 56 grams per day. If you’re more active, you’ll need to consume more.
It’s best to ensure that the protein you’re consuming is quality protein to lose fat for good. Whole sources like nuts, eggs, lean meats, and yoghurts are great places to start. You can also use quality protein powders. Even The Healthy Man Meal Replacement shake will give you a solid protein boost.
4. Use heavy, compound exercises to boost your testosterone.
You might have low testosterone levels if you’re carrying too much fat — specifically around your lower abs. Love handles aren’t the only possible health consequences of low testosterone. You could also find your overall mood, health and even your sex life will suffer, so head to the doctor and get your testosterone checked.
In the meantime, you can do some exercises to help raise your testosterone levels to help you lose fat for good. To up testosterone, you need to focus on heavy, total-body lifts that stimulate muscle growth, demand an intense neural drive, and unleash a massive hormonal response. To get the testosterone boosting benefits and lose fat for good, your workouts should include:
- Heavy squats
- Barbell presses (flat bench or overhead)
- Heavy rows
Also, to maximise the benefits, you should ensure you’re lifting as heavy as possible without lowering your technique.
5. Eat more healthy fats.
To lose fat for good, eat more fat. This seems nonsensical, but healthy fats like animal fats, real butter, coconut oil, nuts, and avocados make you leaner and more muscular. They keep you full and maintain your good testosterone levels. If you followed the other tips to lose fat for good, eating healthy fats force you to lower your carbohydrate intake. Get at least 30% of your calories from good sources of fat and never consume artificial fats, which can cause health problems like heart disease.
6. Stay hydrated
Water ensures that you perform at your best in the gym because even slight dehydration can wreck your athletic performance. Worse, skimping on water throughout the day will reduce your metabolism because your body tries to conserve fluids.
Chugg a tall glass of water first thing in the morning to start your day hydrated and help you lose fat for good. As for how much water you should drink per day, the answer is still debatable. We recommend starting simple: Fill a litre bottle with water and make it empty by the end of the day.
7. Limit your carbs to workout days only
Avoiding all carbs is a recipe for crappy workouts and crappier results. Carbs give you fuel to build muscle, melt fat, and target your abs; without them, your gym performance will suffer. Carbs like fruits and whole grains offer a lot of fibre and vitamins to improve your overall health and help you stay lean. Even starchy carbohydrates like rice and potatoes can help you lean out because they replenish your glucose levels after a hard workout.
Here’s the key: Eat your carbs ONLY on the days you blast your muscles with heavy, complex exercises. Your body will use that energy specifically for recovery and muscle growth rather than fat gain. This will help you lose fat for good, with the carbs you consume working for you, not against you.
8. Take fish oil supplements.
The omega-3 fatty acids from fish oil will help you lose fat for good. Taking fish oil while following an exercise program increases your fat oxidation improves body composition and cholesterol. Fish oil supplementation also creates an extra drop in fat mass and increased muscle gain. Boost your fish oil intake to 6 grams per day to get the full effects.
9. Try intermittent fasting
Fasting during a calorie-restricted diet led to more weight loss than without it. Intermittent fasting increases fat oxidation, which promotes more fat loss. Also, fasting and exercise together boost your insulin sensitivity, helping your body send nutrients to muscle rather than fat. This will help you lose fat for good and hit all your weight loss goals.
Start simple: Skip breakfast for the next few days and eat your first healthy meal of the day in the afternoon.
10. Sleep at least 8 hours a night
We saved the best for last. If you want to lose fat for good, ensuring you’re sleeping well is vital. If you’re training hard in the gym, eating clean, and still not seeing significant progress in the gym, sleep is your culprit.
Researchers from the University of Chicago found that shortchanging your sleep slows down fat oxidation and increases muscle loss by 60 per cent. Sleep deprivation also wrecks your muscle gains. It interferes with recovery and growth hormone production, which happens at night during your deep sleep cycles. Get at least eight hours of sound sleep every night.
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It’s the perfect low-calorie meal replacement for busy blokes wanting to boost weight loss and improve overall health. It’s full of whey and soy protein which means it’ll leave you feeling full and satisfied and keep you going till your next meal.
If you want to shift some kilo’s, look no further than The Healthy Man’s Meal Replacement!
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