A little tweak can go a long way. Changing one or two seemingly minor things can have drastic effects on your results in anything. Losing body fat is no different, there’s the big picture, and a series of small things you can add to that picture, to ‘tweak’ it’s performance.
So I have below, 44 tricks to shred more body fat. Although none of these things will not work without a good diet and exercise routine, once combined with these things you should be able to see a big difference!
When you’re finished don’t forget to check out our dedicated weight loss section.
The first and probably most valuable thing you NEED to do is take action. If you don’t start, you’ll never accomplish your goals!
Drink Ice Cold Water
This is a cool trick that burns more calories as your body heats the water to body temperature. Don’t overdo it though!
Focus on Muscle!
Make muscle building/maintenance a priority. Keeping you muscle mass up will keep your metabolism purring and burning more body fat. Read our section on building muscle for more tips.
Milk is an excellent source of calcium & protein, but try to go natural. Most supermarket stocked milks are pastuerised and homogenised beyond a natural state, see if you can try to buy raw farmer’s milk.
Drink Green Tea
Green Tea can boost energy levels and help to burn fat. Learn More…
Eating healthy natural food like Meats, Fruits & Veges will get you the best results. Natural/organic food digests slower and is void of most harmful artificial ingredients. The approach is best summed up as the Paleo diet or Living Primally – read this for more info!
This can be difficult, but increased stress can lead to higher cortisol levels. Cortisol is a hormone which can prevent fat loss and put you in a catabolic state (burning muscle).
Walking is a simple exercise almost anyone can do. It’s excellent for your heart and burns more calories than sitting in a car or on a lounge.
Six Meals a Day
Eating six, even spaced meals (3 hours apart is a good rule of thumb) will keep you body from entering starvation mode. If you’re constantly feeding your body six small meals as opposed to 3 big meals, your body will operate smoother and burn more fat.
Don’t go crazy on Ab Exercises
Abdominal exercises are essential. Keeping your entire core strong is important for health and weight loss, but over emphasising it will not burn anywhere near the same amount of calories as a larger muscle group does. Since your body doesn’t burn fat around a specifically trained area (spot reduction), you need all the fat burning exercise you can get. Train the abs, but focus on the bigger muscles more.
Perform Hill Sprints
Hill Sprints are an excellent stop & go anaerobic exercise that’s perfect for burning fat. Try a lap of sprinting up a hill and joggin down at an easy pace, then repeat!
Get Good Post Work Out Nutrtion
When you finish hitting the weights at the gym, get a protein shake and a juice (or other carbohydrate source) to take afterwards. The first 30 minutes after a workout are when your body absorbs protein & sugar the fastest, sending it straight to the muscles and speeding up recovery. Proper recovery is essential to keep moving in any exercise regime.
Don’t Ignore Healthy Fat!
Most people fall for the low fat craze and it’s really disappointing. Good fats essential to our health and will make a noticeable difference to anyone trying to shred body fat. Fish, Nuts and Oils are excellent sources of fat.
Keep up Calcium Intake
Studies have shown that a diet higher in calcium burns more fat. Try more healthy dairy products or take a calcium supplement.
Set Realistic Goals
Setting a long term goal, with short term milestones is the key to success, as World Class Personal trainer Vince Delmonte says “Inch by inch, life is a cinch. Yard by yard, life is hard.” Just remember that first tip on taking action.
If you only out in half an effort you’ll get less than half the results. Giving a fat loss program 110% of your effort is a recipe for success.
Not with food. If you see yourself losing fat, reward milestones with new clothes, a new fishing rod, a movie, or anything that you enjoy! You’ll be encouraged to achieve those goals for reward awaiting.
Sleep it off.
8-10 hours of sleep is best for a full recovery and rest. If you don’t get adequete sleep, this can cause your metabolism to slow – not good for burning fat.
Try a Fat Metaboliser
There’s some good fat burning products out there. I use Acetyl L-Carnitine to help speed up the process a little! Your body uses carnitine to turn fat into energy (to burn), supplementing this can help speed up your progress.
Get Your Fiber
Eating pletny of healthy food high infiber is a good way to stabilise your insuline response (and avoid a sugar crash) . Fiber makes food harder to process and slows the release of sugar, which prevents the sugar rush that leads to fat storage.
…or at least keep it to a minimum. Alcohol destroys Testosterone levels, which can lead to elevated Oestrogen levels. As Testosterone promotes muscle mass and leanness and Oestrogen promotes fat gain, you want to balance your hormones in Testosterone’s favour.
Keep Testosterone Levels High
To follow up on the last point, there are a series of things you can do to naturally boost Testosterone levels, read them here.
Increased Soy intake can affect your thyroid function (which regulates your metabolism) and hormones, so avoid it where possible.
Sex is great fun, it burns calories and increases Testosterone!
Getting involved in competitive sports like Football, Basketball or Martial Arts is an excellent way to get highly motivated to train.
Perform Interval Training.
Interval training burns fat more efficiently than steady aerobic training. The high intensity activity burns calories while the low intensity intervals allow to catch your breath. As oxegen is required to burn fat, keeping your breath is a major advantage to Interval Training.
Keeping Protein levels up can be hard, this is where protein powder can be the perfect addition! Learn More…
Eggs contain some of the most perfect protein out there, and are one of the most nutrient dense foods on the planet. Read our article on eggs for more information.
Drink Plenty of Water
Getting 2-3 litres of water a day is important. Thirst is often mistaken for hunger, keeping water intake up will remove this problem aswell as get your metabolism running more efficiently.
Ban Artificial Sugar (diet sodas)
The idea is “no calories – no weight gain”. But the effect artifical sugar has on your metabolism and health simply aren’t worth it. not to mention that artificial sugars are known to increase appetite.
Surround Yourself with Fit, Healthy People
I’m not telling you to stop seeing everyone else, but having some like minded people around you can be an excellent support system and motivator.
Keeping your hands, and legs busy will burn more energy. If you sitting at a desk, bounce you knee and foot, or fiddle with a pen. Naturally skinny people are known to fidget and keep themselves moving in one way or another, why not steal that trick from them?
Ignore Fad Diets.
Low fat! Low Carb! Anything that’s a fad – pass it up. The best way to lose body fat, and keep it off is with a healthy balanced diet. Diets that restrict healthy nutrients are often harder follow (hunger & cravings) and can result in a regain of weight.
Do something you enjoy!
Do you enjoy doing squats and hill sprints? If you do then you’re very lucky! If not why not try to do something fun. Get out and kick the football, go for a swim, or anything physical you enjoy. Your body will reward you.
Don’t starve yourself
Starvation will crah your metabolism, burn fat, make you depressed and lead to a weight regain. So don’t over restrict yourself. Read more here…
Ignore Late Night Informercials
The next big Ab-Machine or “Miracle program” won’t get you the results they promised. What they don;t tell you is that the product being sold is usually used in conjunction with a healthy balanced diet and exercise routine, the machine or miracle program is just tacked on the end. Don’t waste your time or money.
Most fruits and vegetables found in supermarkets these days have lost a lot of their vitamins since being picked. A good way to ensure you get a good vitamin intake is to supplement with Multi-Vitamins.
Get plenty of Protein
Find the best protein sources out there and get them into your diet! Protein burns more energy than carbohydrates or fat when being processed, and aids in muscle growth and recovery.
Get a Training Buddy
Training with a buddy is a good way to stay safe, motivated and competitive. If you’re training buddy does 8 reps, do 9. Keep that positive competitiveness going for excellent results.
Try Something Different
The human body is made to adapt, if you keep doing the same thing eventually your results will stop and you;ll hit a plateau. Try a different activity or approach to your training every so often and keep theball rolling!
Take up the 100 burpie challenge!
Burpies shred fat. Add burpies to your routine and try to see how fast you can do 100 burpies! More information on burpies here.
Take Regular Before & After Pics
Looking in the mirror everyday can have you thinking you’ve gotten nowhere. Taking weekly photos and comparing the most recent to the first is a way to really notice results and stay motivated (and happy).
Train those legs!
A good leg workout produces more Growth Hormone and Testosterone than the other muscle groups, aiding in muscle growth and fat loss.
Perform Full Body Workouts
Giving your entire body a working is a sure fire way to rev up your metabolism. Since all your muscles are activated, you’ll get quite a response and burn more body fat.
Step Back, and look at the big picture.
Don’t get caught up in these little tidbits too much. The important thing is that you have a solid base to use these tweaks on. A regular exercise routine and a solid, healthy diet will get the very best results. It’s knowing how to formulate that plan that makes the difference.
The best way to do this is to visit a personal trainer or nutritionalist, or get the information online or from a book. I personally recommend the Truth About Six-Pack Abs by Mike Geary.
This book is my bible when I’m trying to lean up and it gives you all the tools you need to formulte a complete plan. At the end of the day its about having a healthy active lifestyle, with a healthy diet and maintaining that lifestyle, so take action!
Alternatively you can try our free Guide below! Cheers.