Split Up Your Weight Training and Cardio
Instead of lifting for an hour or so followed by 30 minutes of cardio, split them up. Lift in the mornings and do your cardio after work, or vice versa. Not only will this rev up your metabolic rate twice per day, keeping it constantly elevated, it can help preserve muscle.
Researchers from RMIT University worked with well-trained athletes in 2009 and found that “combining resistance exercise and cardio in the same session may disrupt genes for anabolism.” In laymen’s terms, they found that combining endurance and resistance training sends “mixed signals” to the muscles. Cardio before the resistance training suppressed anabolic hormones such as IGF-1 and MGF, and cardio after resistance training increased muscle tissue breakdown.
Several other studies, such as those conducted by Children’s National Medical Center, the Waikato Institute of Technology, and the University of Jyvaskyla (Finland), came to same conclusions: training for both endurance and strength simultaneously impairs your gains on both fronts. Training purely for strength or purely for endurance in a workout is far superior.
Cardio before weightlifting also saps your energy and makes it much harder to follow tip 2).
Eat Spicy Foods
Spices such as red pepper and cayenne can actually increase your metabolic rate and thus help with fat loss. They also go great with chicken and other lean meats, and veggies too, which makes them perfect for making cutting a bit more enjoyable.
Don’t Drink Your Calories
Liquid calories are a disaster when you’re cutting. They’re way too easy to consume when you don’t even have an appetite, they don’t fill you up when you do, and most are full of sugar, which keeps your insulin spiked (which in turn leads to more fat storage).
Instead of drinking juice, sodas, sugary teas or coffee drinks, etc., stick to water, plain tea (or sweeten it with a natural sweetener like Stevie or Truvia), black coffee, or other no-calorie beverages.
If you’re planning on losing weight or are currently struggling with it, try incorporating each of the tips above. As long as your diet is in the right place, your body won’t be able to do anything but melt away the fat!