did you already try several things to
burn fat but nothing really worked you
cut your calories drastically tortured
yourself with fat burning workouts and
survived endless hours of cardio
training on top of that you took all the
fat burning supplements out there but
the results are still not satisfied well
if you can't lose your fat you're
probably using the wrong approach
instead of doing endless situps
excessive cardio sessions or buying
promising supplements you should
integrate the following four methods
into your daily life first build more
muscle cardio sessions and fat burning
workouts are not wrong in general but
they are a drop in the bucket when we
take a look at how many calories they
actually burn your body needs about
sixty to seventy-five percent of the
total energy expenditure just for the
basic functions and up to 10 percent to
digest absorb and convert food that
leaves only fifteen to thirty percent
for physical activity and working out is
only a small part of it remember
physical activity includes all movements
you do over the day so how can muscle
mass help you with this problem
well muscle mass increases your total
daily energy expenditure that means the
more muscle mass you have the more
energy your body burns during the day
because it has to supply those muscles
with energy in other words building
muscle not only makes your body stronger
but you also burn more calories even
when you rest so instead of only doing
cardio sessions of fat burning endurance
workouts implement hypertrophy focused
strength training as well to benefit
from this positive effect to get a well
structured program that improves the
strengths and fills muscle you should
visit Khali move calm and take a look at
our workout guides
every guide comes as a step-by-step
online course that you can follow easily
over months or even years the second
method is intermittent fasting
intermittent fasting diet could be
separated into two kinds one restricts
eating for several hours per day and the
other restricts eating for longer
periods per week longer periods are 24
hours and above in this video we will
talk about the most popular one the 16-8
intermittent fasting to get started
begin by picking an 8 hour window and
limit your food intake to that time many
people prefer to eat between noon and
8:00 p.m. this means you can use the
night for fasting and skip breakfast but
you can still eat a balanced lunch and
dinner along with a few snacks
throughout the day however you can
experiment and pick the timeframe that
best fits to your schedule regardless of
when you eat it's recommended that you
eat several small meals and snacks
distributed evenly throughout the day
this helps to stabilize blood sugar
levels and keep hunger under control
additionally it's important to stick to
nutritious whole foods and beverages for
your eating periods to maximize the
potential health benefits so how can I F
help you to lose weight well it supports
weight loss by increasing your growth
hormone and decreasing your insulin
levels when you're fasting your body
uses forms of stored energy in order to
make your body continue to function in
addition because of the short eating
window intermittent fasting can also
lead to the consumption of less calories
overall which may also contribute to
weight loss
besides from that research suggests that
intermittent fasting could have a
variety of health benefits in a 2016
study by Matson at all
they found it may reduce the risk of
type 2 diabetes and heart disease and
can improve brain function please keep
in mind that there are no long term
studies about if' yet and that it's not
the holy grail of weight loss but for
lots of people it can work quite well
because of the benefits mentioned before
the third method is calorie cycling in
order to lose weight most people just
cut down calories this may work in the
beginning but after a while your body
counter balances the calorie deficit and
tries to spend less energy so at first
you lose some weight but at a certain
point you won't see any further results
if you now get back to your old eating
habits too quickly your metabolism might
need a while to upregulate again so you
just gain the weight back that you lost
during your diet or even worse you end
up gaining more than you lost before the
metabolic down-regulation doesn't
necessarily happen in everyone but it's
hard to predict if it occurs or not so
just do whatever possible to avoid it
when you use a caloric cycling approach
you may avoid this effect because you
constantly change your caloric intake
this gives your body the signal that
there is no need to adapt the energy
expenditure to a lower calorie intake
with that you might even boost your
metabolism instead of slowing it down so
on one day you aim for a deficit so that
your body can use stored energy on the
next day you go into a surplus so that
your metabolism doesn't slow down
of course you don't have to switch every
day and you can also do it differently
please make sure that you are still in a
caloric deficit when you add up all days
of the week otherwise this method might
not work that well to boost the
effectivity even further you can add a
metabolic day which for most people is
known as the cheat day we call it
metabolic day because you should not
think that you can stuff all the crap
you find into your body
you only exceed the calorie amount to
support an upregulation of your leptin
levels again the last method is hit or
less training as already mentioned
intense workouts alone won't fix your
weight problem but in addition to
strength training intermittent fasting
and calorie cycling it can work quite
well HIIT stands for high intensity
interval training it involves short
bursts with high effort followed by
lower effort or total rest intervals
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Liss or low intensity steady-state
involves consistent effort at a steady
pace for longer amounts of time this
increases the amount of fat as its main
source of energy overtime hit on the
other hand uses glycogen as its main
source of fuel because of its intensity
and shortness they both burn around the
same amount of calories but hit is more
time effective and has a higher epoch
effect epoch stands for excessive
post-exercise oxygen consumption this
means that the body burns more calories
in the following hours after the workout
this being said you should know that the
epoch effect is not substantial and you
shouldn't choose hit over lists alone
because of that in the end it's less
about effectiveness but more about
personal preferences alright now it's up
to you include these four tips into your
daily life and you will see your results
if you want a nutrition toolbox to
create your own meal plan or workout
programs that help you to build muscle
increase strength and boost your
metabolism just head over to Cali muqaam
benefit from our experience and make the
most out of your time and potential I'm
Alex and I see you in the next video
you