Small Changes You Can Make Today To Prevent Weight Gain 4 Tips to Lose Weight Fast

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4 Tips to Lose Weight Fast

“I need to lose weight… fast.” I get that statement all the time from training clients, or just random people who find out what I do for a living.

Everyone wants to know how to lose weight fast, and there is no shortage of scammers who will tell you how to do it.

The only problem is that they are probably lying to you. You’re selling some magic pill or fad diet that won’t do anything but make you go to the bathroom (which I’m sure is what you really want) or lighten your wallet.

But is there a way to lose weight fast?

Is it possible to lose weight quickly and keep it off?

There are ways, but you have to be consistent and understand that you have to work to keep the weight off and understand that there is no such thing as a magic cure all. There is no pill, powder or potion you can take that will make you lose a lot of weight instantly without changing the way you live.

It’s just not possible.

However, there are small changes you can make that will help you lose fat quickly and well on your way to your goal.

1. Cardio

That’s the obvious one. But don’t do what you think, I’ll tell you. Don’t get on the treadmill and decide you’re going to do nothing but cardio for the next 90 minutes and do it every day of the week. That’s just ridiculous. There is no need for it. Yes, cardio is very important if you want to lose fat fast, but it won’t help if you do nothing but live on the treadmill for the next few months.

You don’t need to spend that much time on your cardio, and some people I tell don’t even consider doing it. There are exceptions, but the majority of people I train, I teach them to do interval training for their cardio. It gets them done with their cardio in just 15 minutes, it’s not that hard on the joints and it’s certainly not that boring.

When it comes down to it, interval training simply means that you mix higher intensity exercises with lower intensity exercises. Take the stationary bicycle for example. After you warm up, mix 30 seconds of harder riding with 60 seconds of easy riding and repeat for about 10 minutes, then cool down and you’re done.

2. Stop drinking calories.

No coffee drinks, no sodas (regular or diet), no sweet tea, no alcohol, no liquid calories. Whenever you have a drink with your meal, it has to be something that has zero calories, and I’m sorry, but I diet soda can’t fit into this category, even though it has zero calories. Diet soda can actually hinder your fat loss goals and cause you to gain weight.

I’ve had clients lose over 5 pounds in a week just by getting rid of their liquid calories.

You can too.

3. Resistance Training

You need to work your muscles if you want to lose fat fast. It’s just that simple. However, that doesn’t mean you can spend the entire time working your “beach muscles” or doing thousands upon thousands of crunches.

You should spend your time on full body workouts and full body exercises. Also, given that you want your workouts to be done quickly, you should do more supersets or mini-circuits instead of just doing one exercise at a time.

Pair exercises like push-ups or chest presses with a lower-body exercise like a squat or lunge. That superset alone works practically every muscle in your entire body, including your abs, and will burn your fat like crazy.

You will get more done in less time and you will lose a lot more fat.

4. Meal timing

Don’t save all your calories for one meal. Eating too many calories in one sitting will make you gain fat, not lose it. You need to spread your calories throughout the day and keep your body nourished while not consuming too much. That’s how you lose weight fast.

Also, make sure you eat a good breakfast that is high in protein and limit the amount of food you eat after your last meal of the day. This is prime snacking time and it’s when most people, who eat perfectly all day, completely screw up their fat loss goals. They eat perfectly all day, then night rolls around, they watch TV, they get bored and go to the fridge or cupboard and grab some snacks. Say goodbye to your fat loss and hello to more fat!

There you have it. Follow these 4 tips and you will lose weight fast. Give them a try starting now. Not tomorrow, right now. Do it and you’ll be well on your way to reaching your fat loss goals.

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