Cut Out Unplanned Snacks
Calories from unplanned snacking can add up quickly and can wreak havoc on your fat-loss goals. The message is pretty simple: If you didn’t plan on it, don’t eat it.
Make Meal Prep For The Week
Whether you’re cutting or bulking, meal prep is an essential part to any fitness journey. Eat regularly, don’t skip meals, and keep a food journal. A good food log helps monitor progress so you can make accurate adjustments to better meet your fitness goals. Writing things down will also help to keep you accountable and could lead you to snack less.
Pump Up The Protein
Consuming adequate protein—roughly 30 percent of your daily calories—is so important that I had to include it twice!
Remove Nutritional Vices
Keeping that half-eaten bag of chips in the kitchen cupboard won’t help you resist temptation. Why unnecessarily test your will power? Clear all the chips, sugary drinks, ice cream, and other processed goodies from your kitchen. If it’s not there, you can’t eat it.
Getting accustomed to reading the nutritional facts is a good habit to get into. But don’t stop at the protein, carbohydrate, and fat content— read the entire list of ingredients. You’ll be amazed at how many foods are loaded with America’s “favorite nutrient”: high fructose corn syrup. Which is code for “more sugar.”
Don’t Forget Your Bcaas
Branch chain amino acids (BCAA) are the building blocks of the body. Put more simply, they make up 35 percent of your muscle mass and must be present for molecular growth to take place. They help to halt muscle breakdown and activate protein synthesis. Drinking BCAAs during an interval cardio session can help you burn more fat when your carbohydrates are low.
Take ZMA Before Bed
ZMA—a combination of zinc, magnesium aspirate, and a hint of vitamin B6—can be taken at bedtime to help you relax and get a good night’s sleep. Proper sleep is not only important for muscle building, but is also essential for optimizing fat-loss hormones such as human growth hormone and leptin. Intense training can deplete your mineral stores. The zinc in ZMA will help keep zinc levels up, which is important for metabolic and immune functions, including supporting testosterone levels.
Drink Green Tea
Green tea is a fat-loss powerhouse. It is calorie-free and contains an antioxidant/caffeine combination that will boost your weight loss.