Brandon Carter | Start Here

5 Tips to Lose Fat the Easy Way

Fat loss is actually quite simple. It's really a matter of putting the ideas into practice and being consistent. Want to know how you can start melting off the inches in no time? Follow these top five tips to lose fat the easy way.

1. Eliminate Junk Food (Most of the Time)

You may think this is a no-brainer, but you'll be surprised at how those few chips, sodas, and cookies on a regular basis add up (we just saw a cookie package, and each cookie, about two bites, packed 125 calories! Eat 8 and that's about half your daily calorie intake at 1,000 calories).

Notice that we said to eliminate junk food "most of the time." That's because allowing it once or twice a week will prevent over-the-top binges. Besides, a loose-eating day with a higher-calorie jolt prevents your metabolism from slowing down, so it's a good thing.

I take one "CHEAT DAY" a week; on that day, I eat ANYTHING I WANT!!!

2. Tone Down Alcohol Consumption

A few beers or libations every so often won't hurt, but if you do it regularly, you hamper your body's fat burning ability. Since your body burns off alcohol first, it becomes your primary energy substrate. Drinking is not going to help you lose fat the easy way..

So as you're burning off the alcohol, what happens to the food you eat? It's merely surplus calories going directly to fat cells. Not good. That means when you do choose to drink, don't eat a lot while you indulge. Here is what diet guru Robert C Atkins says regarding alcohol's effects on fat storage:

"Here's the problem with all alcoholic beverages, and the reason I recommend refraining from alcohol consumption on the diet. Alcohol, whenever taken in, is the first fuel to burn. While that's going on, your body will not burn fat. This does not stop the weight loss, it simply postpones it, since the alcohol does not store as glycogen, and you immediately go back into ketosis/lipolysis after the alcohol is used up. If you must drink alcohol, wine is an acceptable addition to levels beyond the Induction diet. If wine does not suit your taste, straight liquor such as scotch, rye, vodka, and gin would be appropriate, as long as the mixer is sugarless; this means no juice, tonic water; or non-diet soda. Seltzer and diet soda are appropriate."

3. Slow Down the Negative Part of Your Reps

On at least one set of your big compound exercises, use a 1 1/2-seconds-up, 4-to-6-seconds-down tempo. In other words, slow down the negative on every rep.

For example, on bench presses, fire it up, then lower it slowly on every rep. Emphasizing the negative creates more muscle trauma, and that's a good thing in your pursuit to lose fat. That's because it takes energy to repair muscle damage. Your metabolism kicks into gear for the entire recovery process, usually about two days or more after your workout. So you're burning 24/7, not a bad way to lose fat. The easy way doesn't seem so hard.

Here's a video on how to properly perform a negative rep.


4. Work Out First Thing in the Morning on an Empty Stomach

Studies show that you will burn A LOT more fat  when you work out during a fasted state, but I don't suggest starving yourself to get into that fasted state. That's why it's best to do your workout as soon as you wake up. Plus, you get it out of the way before your day gets started.

I wake up at 5 or 6 a.m. six days a week and work out before I do anything else. This is great for everyone that claims to not have enough time to exercise.

5. Do a Short Cardio Session After Each Weight Workout

You burn off all the sugar in your bloodstream with 30 minutes to an hour of weight training. That means any activity right after immediately taps into body fat. I STRONGLY suggest you do HIIT cardio because it's by far the most effective for burning fat.

In other words, right after your weight training is prime fat-burning time. All it takes is 15 minutes of HIIT Cardio to make a serious dent in your fat stores. It's the most efficient fat-burning cardio you can do.

You want a killer cardio session? Try out this fat-scorching HIIT cardio session with a jump rope.


What's Next?

These top five methods to lose fat the easy way provide the foundational starting point for acquiring a body worthy for a shirtless selfie.

Losing fat and building muscle don't have to be mutually exclusive. Yes, I am saying that you can accomplish both using The Simple Shredded Solution program and customized meal plan for achieving a rock hard physique.