Most effective science based strategies on how to lose percent body fat as part of the weight loss 30 day challenge:
- High Intensity Interval Training
High intensity interval training, in short HIIT, combines high intensity exercises with periods in between where you can get some rest. For example, you can have short jogging or running sessions, and then walk in between to cool off. This ensures that your heart rate is up and that you continue to burn calories even while at rest. In fact, one study conducted has even proven that this form of workout can burn up to 30% more calories than any other cardio exercise. Additionally, HIIT is one of the most effect methods on how to lose percent body fat.
So how to lose percent body fat?
- Green Tea
Green tea not only offers a number of outstanding health benefits, but it is also one of the best things to drink for losing weight. Green tea contains caffeine which can raise your heart rate and speed up your metabolism, therefore allowing you to burn more calories while at rest. Most of its weight loss properties, however, are due to chemical compounds it contains called catechins, particularly one known as epigallocatechin gallate (EGCG), which helps decrease percentage body fat and speeds up the metabolism to burn more calories.
EGCG also allows you to burn more calories during exercise. For instance, one study conducted showed that men that were given green tea extra prior to exercise were able to burn 17% more fat than those who didn’t. Another study showed that when given EGCG (found in green tea) for two days, a group of obese males had a significant increase in their fat oxidation.
- Daily Cardio
Both studies and scientific research prove that engaging in moderate or intense cardio (or aerobic exercises) for at least an hour every day activates both calorie and fat burning. It helps you lower your body fat percentage, reduce your waist circumference, and especially targets the stubborn and dangerous belly fat. Cardio includes jogging, running, walking, swimming, biking, jumping, squats, lunges, and kickboxing.
- Eat Protein Rich Foods
Protein not only helps you preserve muscle mass which may be reduced during the weight loss process, but it can also keep you feeling full for longer and speed up the metabolism to burn more calories and fat, even during rest. In addition, several studies conducted have shown that incorporating more protein into your diet helps activate fat burning, especially in the visceral region. Some protein rich foods you can include in your diet are beef, chicken, turkey, fish, seafood, tofu, dark leafy vegetables, Greek yoghurt, eggs, beans, as well as low-fat cheese and milk.