If, you're like many people who try to lose a little excess fat, you may be searching for new approaches to get rid of fat faster - and permanently. To help you on your way, we’ve put together 5 simple tips to help you lose weight and build muscle in 2022.
1. Increase your protein intake
It’s well known that protein can help you melt fat fast, while also being essential for building and repairing muscle mass. Not only does it help you feel fuller for longer, so you’re less likely to snack, but it can also boost your metabolism and influence the hormones that regulate weight.
Adding an amino acid supplement, like Amino Recovery, to your routine is a simple way to boost your EAA levels with only 18 calories per serving.
2. HIIT sessions
For many people, high-intensity interval training (HIIT) sessions are key to burning fat fast. Featuring bursts of intensive exercise, interspersed with short recovery periods, it’s a popular workout because people very quickly see results.
The idea is to raise your heart rate and metabolism during the session, with the latter remaining high for hours afterwards. This ensures you burn fat for longer, while helping you to build lean muscle mass. This type of exercise can also help you avoid a weight-loss plateau because your body doesn’t have a chance to get used to the exercises and develop efficiencies.
3. Lift weights
Adding strength training to your personal fat-burning regime can aid muscle maintenance and even growth, keeping your metabolism steady and helping you lose weight. Instead of bulking up as many fear, strength training can help you achieve a leaner look by preserving, toning and enhancing muscles.
4. Sleep soundly
Could shut-eye be your secret weapon? Good sleep aids muscle growth and repair. For most people, the sweet sleep spot is between 6 and 8 hours per night, but monitor your sleeping patterns to find out what works best for you.
Our tips? Try to bed down early, ditch devices and boost relaxation by taking a bath, reading a book or sipping herbal tea. A good night’s rest boosts mental and physical performance, enhances energy and can also reduce cortisol levels and ease stress, which may help you make the right food and drink choices.
Trouble nodding off? Try a magnesium supplement and ensure you’re doing plenty of exercise during the day.
5. Watch what you drink
Although it’s much-maligned, caffeine can actually boost your mental and physical performance, helping you to burn more fat. Just make sure your intake is in moderation (no more than 400mg or around 4 cups a day). Consume your desired dose as coffee, green tea or a supplement 30-60 minutes before a workout to feel the effects.
And while we’re on the subject of drink, lay off the booze and fizzy stuff. Replace it with water to stay hydrated. Aim to get your 5 glasses (or better yet 10!) per day, which will not only help you to feel full but aids general wellbeing, keeping you on top of your game.