4 Simple Rules That Will Burn Fat Fast

From only sitting down to eat to keeping a kettlebell handy, these 4 easy-to-follow rules from Get-Fit-Guy can give you a helping hand when it comes to burning fat fast, keeping your metabolism elevated, and maintaining lean muscle.

Ben Greenfield
4-minute read
Episode #222

Rule #3: Lift Something Heavy

Doing this sends a consistent stimulation message to the muscles to maintain lean body mass – something that is very easy to lose as you age.

Every day, I have to lift one heavy thing. For example, I keep a barbell in my basement that always has a bit of challenging weight on it. When I have a quick break, such as 5 minutes to kill before dinner, I’ll slip into the basement and lift that heavy weight from the ground a total of ten times. I also have a heavy rock in my backyard and a pull-up bar on the door of my office.

By keeping these items handy, it’s easy to never let a day go by without lifting something heavy at least once. Doing this sends a consistent stimulation message to the muscles to maintain lean body mass – something that is very easy to lose as you age, if you don’t expose your muscles to a load.

Sure, it’s still a good idea to do a formal weight training workout at least a couple times a week, but there’s no need to wait for a trip to the gym or for your “official” workout to lift something heavy.

Make this easy by placing a few heavy things in your environment, like a kettlebell under your desk, a dumbbell in your car’s trunk, or a weighted vest in your garage.

Best Resource for This Rule: How To Build Muscle As Quickly As Possible

Rule #4: Fast Every Day

Intermittent fasting has been shown to have an anti-aging, fat loss, muscle building, and appetite stabilizing effect, so every day of the year, I go 12 hours without eating.

This means that if I finish dinner at, say, 8pm, then I don’t have breakfast until 8am. Or if I have an early dinner than ends at 6pm, I’ll fast until 6am. And if I get up at midnight to snack on that coconut ice cream in the freezer? That’s right: I don’t eat until noon the next day.

Once you get the hang of it, having a 12 hour “compressed feeding window” is actually pretty easy. As a competitive guy, I often simply start my stopwatch when it’s time to stop eating at night, and just don’t eat again until it registers at 12 hours. Of course, if you’re reading this at a crucial point in the day for you, let me put you at ease - coffee or tea is just fine during the fasting period.

And let’s face it: consistently avoiding a midnight snack or an early morning breakfast is far easier than trying to pull off a 1, 3, or 7 day water fast at the beginning of year, or a 24-hour fast once a month. There really won’t be a need for those other options if you engage in mild calorie restriction or intermittent fasting as a general rule in your life.

Best Resource for This Rule: What Are The Health Benefits of Fasting?

What are the Health Benefits of Fasting?

Immediately beginning to follow all 4 of these rules may be a bit too drastic of a lifestyle switch for you, so try this: choose just one rule, such as only sitting when you eat, and try to follow that rule for the next week.

See what happens. Note how you look, feel and perform, and pay attention to your energy levels. Then pipe in on the Facebook.com/GetFitGuy and let me know how it goes!

Image of man stretching leg at computer courtesy of Shutterstock.


About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.

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