11 Steps To Burn Fat & Reveal Your Six-Pack Abs

I’ve been getting a lot of questions on how I went from 176lbs at 24% body fat, to 150lbs at 8% body fat.

You can see my transformation here

I’ve already revealed certain things that I did via Twitter, but I could only offer short answers there. In this blog post, I want to describe the 11 steps that I used day-in, day-out.

Here they are:

High intensity training

I created the MoreFit circuits myself in order to implement HIT into my life. Check out my YouTube channel for complete MoreFit workouts, and part exercises.

Even if you don’t use my workouts, use some type of HIT exercises. If you do this, you will find your metabolism gets cranked up, your burn fat and feel great all day.

I have given my opinion on long-form cardio training on this blog. It simply does not work for fat loss. So, instead of that, aim for 3-5 sessions per week of HIT training.

Drink more water

There are so many reasons to drink more water.

Water is the major substance in your body (the average adult human body is 50-75% water).

Without water in your liver, you cannot metabolize the fat. So, if you don’t drink enough water, you will gain weight. Besides this, you need water to stay hydrated, clear headed, focused and energetic. If you want more motivation to reach your goals, you need more water.

Eating schedule

Begin with breakfast. This will jump start your metabolism. From here, eat every 2-3 hours a day, throughout he day. To do this, you need to be prepared ahead of time, so have your meals ready.

If you’re new to this way to living, then try to have 24 hours worth of food ready to eat at a moments notice. This will prevent poor food choices and help you build the habit.

Ban processed foods

Have more energy. Have better-looking skin. Improve your digestion. You can gain all of these benefits and more, then you simply cut out processed foods.

This can take time to implement, but just be more focused when you go food shopping. Choose fresh food over packaged items.

Don’t forget to supplement your diet

Supplement with the big 4: Protein. BCAA’s. Glutamine. Multi vitamins.

You need to get these extra ingredients if you are using high intensity training. You need to recover, grow and get stronger, and ordinary foods won’t give you enough high quality nutrients.

If you are doing everything right, but not losing the weight you want – this could be a turning point for you. These supplements are not expensive, and represent the best investment you can make for health and weight loss.

Cut out sugar

Refined sugar is poisonous and lacks any nutrients. There is no goodness in it, so cut it out.

I used to enjoy starburst and skittles, so this took some willpower and time to implement, but I did it. And so can you.

This is the number one cause of weight gain, and the reason many people feel fatigued. There is sugar in almost all packaged goods, so you need to be aware and check the labels.

Avoid alcohol

I used to have a drink almost every night of the week. So this was difficult to cut out. But you will feel better immediately, and avoid any hangovers.

Alcohol will reduce your strength, and increase your recovery time after working out. It will also hinder your ability to metabolize fat.

In other words, it is literally working against your goals, so try to cut it out, and reserve it for only special occasions.

Limit dairy

Dairy contains hormones, RBGH, pus, blood cells and peptides. It will also raise your insulin. When I learned this, I made a choice to cut it out of my diet, for health reasons.

Substitute milk for almond milk. You will find it tastes better. Try to cut out the cheese. You will find that you feel less bloated when you cut it out (it worked for me).

Cut out wheat & grains

Despite what you might have been told, whole wheat is not healthy. Wheat and grain will stimulate your appetite and increase your blood sugar levels (which will lead to weight gain).

Eat fat to lose fat

You need to have the right fats in your diet. Aim for Omega 3,6, and 9. Stick to mono-unsaturated fats. These are the good fats.

When you do this, you will begin to use the fats to fuel and fat loss will be visible on a weekly basis (if you have stopped eating carbohydrates).

Stop stressing out

Go for a walk. Read a book. When you feel stressed, take a deep breath and try to think things through.

Why? Because stress releases cortisol (which is a hormone that eats muscle tissue) and slows down your metabolism. Don’t work hard in the gym, and then lose your gains because of stress.

Summary 

All of the 11 methods above are things that I have used, and still use. They have become unconscious ways of acting, being and choosing now. But, I had to work on them each day to turn them into habits.

Don’t be overwhelmed by the list. Choose just one thing and work on it today. Once it becomes a habit, move onto another from the list.

Join me and let’s get fit together!