Lose Fat In 5 Easy Steps

HI! I am April King, I have tried many different diets and workouts and I can tell you that following a diet/routine you are unable to see yourself sustaining long term will never work!! It was not until I applied these 5 easy steps in 2015 that I could maintain keeping the fat off after having my daughter.

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  1. Work Out Fasted in the Morning

This is key for two reasons, the first being that many of us lack motivation at the end of the day.  Once you are done with work you often just want to go home and relax. So, getting is done first thing ensures you will get your workout in.

Second, you should train fasted. By that I mean do not eat before you workout. I train fasted using BCAAs in the morning. Fasted training boosts the physiological indicators of post-workout muscle growth. Both fasting and HIIT training significantly increase human growth hormone secretion, which is great because that is used for fat burning. Sign up for my free home HIIT workouts!

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2. Get Enough Sleep

Not getting enough sleep can cause the fat burning human growth hormone secretion to decrease. When this happens your chances of weight gain can increase. If you get 7 or 8 hours of sleep a night your pituitary gland releases the hormone about 4 times. So if you  get less sleep, then you will release less of the fat burning hormone.

3. Flexible Dieting

Flexible Dieting is also referred to as “If It Fits Your Macros” (IIFYM). The IIFYM approach to diet allows for greater flexibility with your food selection because your focus is on the nutrients rather than the food source.

I can tell you from my own experience that it is difficult for most people to follow a strict meal plan.  However, with flexible dieting, you can select your own food and add in treats and still meet your goal. This is why I follow my Flexible Dieting Program.

Now, this doesn’t mean you can just eat doughnuts all day. I try to make sure at least 80% of my foods are nutrient dense. However, you can have treats in moderation rather than eating chicken breast and broccoli all day:-)

Here is a great example of how flexible dieting works in your treat meals. If you want to eat a burger and it has 25g of protein, 30g carbs and 10g of fat versus a salad with 25g of protein, 30g carbs and 10g , you can chose the burger as long as that fits your macros!! Make sense?

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4. Lift Weights

Lifting heavy weights allows you to build muscle and muscle burns fat. Also, having more muscle allows your body to burn more calories doing nothing.  Where cardio for example, burns calories only while you are doing the exercise.

5. Eat a High Protein Diet

I like to eat a high protein diet because it keeps me full longer and it also helps me to build new muscle. I weight 150 pounds so I eat 150g of protein a day. I get creative with my protein!

Power Eggs Recipe
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Conclusion

If you want to transform your body, is Flexible Dieting the only way? No but in my opinion is one of the most effective and sustainable approaches.

To summarize the key points: if you want to lose fat, a combination of diet, weight lifting and some additional cardio (HIIT) is essential.

So if this sounds good to you and you’re serious about change, then you will really enjoy the program I created called the 7 Day KickStart to Flexible Dieting Program. It’s a short 7 Day Course with videos where I  will teach you how to lose fat (and keep it off) without feeling hungry and deprived.

 

Why Drink BCAAs, While Fasted?

What are BCAAs?

My BCAAs of choice are BPI Best BCAAs

HIIT-Icon-Day3BPI is has negligible calories. It’s a Muscle Building & Recovery Formula branched-chain amino acid (BCAA) superfuel that you mix with water to create a delicious beverage that …

  • Build Muscle
  • Maximize Endurance
  • Assist Recovery

 


When Should You Drink BCAAs?

  • I like to do a morning HIIT workout fasted. I drink BCAAs when I train fasted.
  • If you are interested in doing less than 15 minutes of HIIT in the morning, subscribe to my FREE HIIT videos!

Train Fasted with BPI Best BCAAs

I drink ABCAAs during my fasted state. More specifically, I drink…

  • 10 g (1 scoop) before my fasted training
  • 10 g during my fasted training
  • 10 g after my fasted training. This is especially important because I do not break my fast immediately post-workout because my workout is typically finished in the early morning hours. I usually have my breakfast 2 hours after my workout.

 


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 BCAAs help you to maintain your fast and still burn fat!

According to Martin Berkhan, regular feedings of BCAAs in the fasted state both pre and post workout ensure that:

  • Muscle protein synthesis is stimulated and protein breakdown is inhibited. 
    • BCAAs contain leucine, which is a key player in protein synthesis.
  • Appetite is suppressed and insulin sensitivity is maintained.
  • Maximal benefits for muscle protein synthesis are achieved with minimal caloric load.
    • BPI BCAAs are sugar free and have negligible calories per scoop. You would have to eat more than 500 calories  to get an equivalent amount of BCAAs into your circulation.

My Review of BPI BEst BCAAs:

  • It tastes Awesome!  Fruit Punch is my favorite!
  • It does not contain any stimulants. Which is great for me because I am very sensitive to them.
  • It’s sugar-free (sweetened with Splenda) and has negligible calories.
  • Get BPI Best BCAAs Here