16 ways to burn fat faster

1. Water
Believe it or not, water is the best fat burner on the market. Your liver, which processes fat, needs plenty of water to function properly. Dehydration reduces the rate of fat burning and is bad for muscles and joints. If you want to stay hydrated, drink more.

We’re sure you’ve heard the advice to drink 8 glasses of pure water a day. While this is a good start, your weight, diet, activity level, etc. will affect your water needs. Judge how much you need to drink by the color of your urine. If it is from pale yellow to transparent, then there is enough water. If it is more intense yellow, you should drink more water.

If you drink enough, you won’t feel hungry. “Thirst is often confused with hunger,” says Gaspari team member Ashley Kaltweiser, IFBB Bikini Pro competitor. If you feel hungry, you may simply be dehydrated. If you suspect this is your case, just drink a few glasses of water before meals.

2. Don’t go on fad diets
While fancy strict diets like the grapefruit diet or the cabbage soup diet can help you lose weight quickly, it won’t last long. As soon as you return to your normal diet, you will look worse than before you started the diet. What’s more, these strict diets lack key macronutrients that are important for health.

Kaltweiser believes that the best way to burn fat is to use a diet that you can stick to for a long time. Sticking to the diet for more than a week or two will help you burn fat faster and allow you to stay in shape for a long time.

3. Eat often
It may sound crazy, but increasing the frequency of meals helps you lose weight. But don’t get us wrong: the frequency of meals is not as important as the quality of the food. Another Gaspari athlete Colin Vasiak, IFBB Pro: “Quality is the foundation. Complex carbohydrates, healthy fats and low-calorie proteins, properly distributed throughout the day, cause your metabolism to speed up, which leads to fat burning. If you’re only eating 3 meals a day, it’s time to rethink your routine.”

Bodybuilding legend Rich Gaspari knows exactly how the frequency and quality of food lead to body transformation. “When my goal is to burn fat, I make sure to eat 6-8 times a day and still eat small meals. Increasing quantity meals speeds up my metabolism and I end up not eating so much food that something is deposited in fat.”

4. Lift heavier weights
You’ve probably heard that in order to lose weight, you need to do more reps with lighter weights. Wait, do you think that 20 reps with a five-pound dumbbell is better than 10 reps with a ten-pound one? It doesn’t make any sense. The more muscle mass you have, the more energy it requires. Light weights are not an option.

Weights should be a challenge every time, but don’t sacrifice your form for heavier weights. If you do not work out the muscle mentally as well, then you will simply perform the exercise, without forcing the muscles to grow at all.

5. Eat after your workout
Post-workout eating is critical for normal recovery, muscle building, and energy replenishment after a hard training session. However, you can’t just rely on food to accomplish your goals for you.

What you eat before training and throughout the day is an important factor in losing weight. In other words, if the diet is wrong, then a protein-rich post-workout meal will not help.

7. Do cardio
When Vasiak wants to speed up fat burning before a competition or photo shoot, he uses cardio to do this. “Do cardio after strength training, not before,” he says. “Post-strength cardio helped me increase my fat-burning potential as my glycogen stores were already depleted.”

Doing cardio after strength training is also beneficial in that it helps to conserve energy for the moment when you need it most – during heavy basic exercises.
Gaspari, on the other hand, operates differently. “I prefer to do cardio in the morning on an empty stomach. When I want to get lean, I do 20-30 minutes of cardio 5 times a week. If fat burning slows down, I add 10 minutes to each session.”
Everyone should have their own approach to cardio. Choose the method that best suits your plans.

8. Shorten rest periods
When it comes to fat burning, intensity is everything.
Gaspari simply lives by this rule. “The way I work with free weights is to reduce rest periods and use compound exercises like supersets and dropsets to build muscle and burn fat.”
“The important point here is that the exercises remain hard and exhausting – do not think that you need to do high repetitions with light weights. If you try, you can maintain the same weights as with long rest periods.”
Vasiak also uses this technique to burn fat. “High intensity with short rest periods increases the effectiveness of your workouts,” he says.
“It worked really well for me when I was getting ready for the show and couldn’t say goodbye to the last, most stubborn pounds of weight.”
When it comes to fat burning, intensity is everything.

9. Get more sleep
Enough sleep at night is the first rule of fat loss. People who don’t get enough sleep suffer from a slow metabolism, inadequate release of testosterone (which is important for fat loss in both men and to a lesser extent in women) and feeling hungry during the day. All of these factors will work against you if you are trying to lose weight.
Make sleep your priority. Yes, it is important.

10. Consume BCAAs
The amino acids leucine, isoleucine, and valine are super important for muscle building and recovery, as they are absorbed into the muscles without going through the liver. This means that they can be used as a source for building proteins for energy!
Wasiak recommends taking BCAAs before and after your workout to help your body turn into a true anabolic station and burn fat better. BCAAs also aid in recovery and indirectly help with dehydration.

BCAAs are the best choice for anyone who wants to be slim as they are non-caloric. So add a spoon to your water shaker and enjoy!

11. Drink green tea
When choosing what to drink in the morning, replace your usual cup of coffee with green tea. Green tea is good because it speeds up your metabolism and thanks to its antioxidant composition, it helps the body recover after intense workouts. Plus, green tea is better for dehydration than coffee!

12. Less stress
Too much stress leads to overeating, drinking and other unhealthy habits. Stress also releases the hormone cortisol, which promotes fat storage. If there is a lot of cortisol in the body, it causes fat to be deposited in problem areas.

To combat stress, add some relaxing activities to your daily schedule. Take a bath, read, chat on the phone with friend, play outside, walk, exercise, sleep. The better you manage your stress, the better you will feel and the faster you will see the effects of exercise.

13. Fuck the scales

Instead of looking at the scale, look in the mirror at your clothes and how you feel.
Even if your goal is to look good this summer in a top or bikini, the scale is not the best tool to measure progress. “For most women, the mark on the scale is just a game,” says Kaltweiser.

“Don’t let the number on the scale determine what day you will have today.” Remember, we’re here trying to reduce stress, not increase it.
Worrying about weight and its changes can have a bad effect on the planned implementation of a nutrition and training plan.

14. More carbs
A low carb diet can be a useful tool for burning fat. On the other hand, sticking to a low-carb diet for a long time and without interruption is harmful, it slows down the metabolism and leads to other negative consequences.
If you’re on a low-carb diet, plan to have at least one carb intake per week. This will not only help the fat-burning hormone leptin, but also your mental health.

15. Be persistent
We know that you want to achieve your goals as quickly as possible, but only perseverance will help you stick to proper nutrition and training. Vasiak explains, “Adhering to proper nutrition and exercise leads to permanent fat loss.” If you stick to the plan for at least a month, the results will surprise you.

16. Set Goals You Can Achieve
“You really want to aim for the stars, but you have to respect your own limits,” says Kaltweiser.
Your goals must be achievable. If you need to lose 25 kg, you will not do it in a month. If you need to gain 10 kg of muscle mass, this is a long process that will take at least a year. If you concentrate on small steps, success will come and stay with you for a long time!