Lose Body Fat With These Helpful Tips | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Lose Body Fat With These Helpful Tips

April 24, 2012

Must See Training Videos

One way to improve your performance on the field is by dropping a few pounds of fat and adding more muscle. Less fat and more muscle mass are functional, not just for sports and exercise, but also for basic, daily physical activities. In fact, maintaining a low body fat count and consistently working to build muscle should be fitness goals of athletes and non-athletes alike.

Whether you're looking to enhance your sports performance or simply to improve your health, here are some helpful fat-burning tips on how to lose unwanted weight:

1. Aim for at least eight hours of sleep.
More sleep means less fat, so make getting to bed on time a priority. Sleeping for at least eight hours each night stimulates the release by the pituitary gland of human growth hormone (HGH), a naturally occurring anabolic hormone that promotes muscle building and fat burning.

2. Increase water intake.
Keep that water bottle handy all day, because dehydration slows your metabolism, which decreases your body's ability to burn fat. Shoot for a minimum of eight to 10 glasses of water daily, and consume water-based fruits and vegetables.

3. Strength train three to four days per week.
If you want muscle, you have to build muscle! Strength training every other day with total body workouts using multi-joint exercises—like Deadlifts, Squats, Push-Ups, Chin-Ups, Rows, Leg Presses, Dips and Power Cleans—efficiently works the most muscles, optimizing growth and promoting fat burning.

4. Incorporate interval training with strength training.
Rev up your metabolism by adding sprints to the end of your strength training sessions. Combining high-intensity interval training, such as alternating sprints with brisk walking, burns more fat than low-intensity aerobic training alone.

5. Exercise in sunlight.
Exercising outdoors in sunlight boosts vitamin D absorption, promoting production of testosterone, which helps decrease fat storage.

6. Consume fat-burning foods and beverages.
What you eat can naturally burn fat. Green tea is a potent beverage for increasing metabolism. Spicy foods such as hot peppers and curry powder help burn fat, because they make you perspire and raise your heart rate, thus enhancing metabolism. Dairy foods such as cheese and yogurt also aid in fat reduction. Foods rich in omega-3 fatty acids, such as nuts, flaxseed and seafood, are helpful as well.

7. Eat five or six small meals.
Research shows that consuming five or six small meals—each containing protein, carbs and essential fats—every two to three hours preserves muscle gains and boosts fat-burning metabolism. Protein and fat help stave off blood sugar spikes from quickly digested refined carbohydrates such as pasta, rice and bread. To optimize your metabolism, choose slower digesting complex carbohydrates (fruits, vegetables and whole grains), protein-rich dairy foods (milk, cheese and yogurt) and other high protein foods such as eggs, meat and fish.

Photo:  madformuscle.com

Jim Carpentier is a certified strength and conditioning specialist, a New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness director at the Greater Morristown YMCA in Cedar Knolls, N.J.

Topics: BURN FAT
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Jim Carpentier
- Jim Carpentier is a certified strength and conditioning specialist, New Jersey-licensed massage therapist and a health/fitness writer. He currently serves as associate health and wellness...
Must See
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 33,976,727
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 3,923,863
Antonio Brown Juggles 3 Footballs
Views: 1,169,882

Featured Videos

Olympic Marathoner Ryan Hall: A Day in the Life Views: 327,109
Path to the Pros 2015: Danny Shelton Views: 161,266
Learn to Hit Open Three-Pointers With Damian Lillard's Baseline Drift Drill Views: 228,843
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

Most Popular Videos

How Greg Nixon Converts Strength to Speed
Views: 959,609
Corey White's Off-Season Guide to Making Plays
Views: 1,396,869
Abby Wambach Will Do Whatever It Takes
Views: 2,814,024
Dwight Howard Stays in the Gym All Night
Views: 3,930,693
Two-Ball Dribbling Drill With John Wall
Views: 3,360,036

Load More
More Cool Stuff You'll Like

Versatility Raises the Value of These 11 NFL Draft Prospects

Fixing Common Weaknesses in Lacrosse Players

Amari Cooper Shows Off Clapping Pull-Ups on Combine Week

WATCH: Michelle Jenneke's Superwoman Push-Ups

WATCH: A. J. Green and Justin Houston Pushing a Truck

How to Find the Perfect Strength Coach or Personal Trainer

Ndamukong Suh's High School Highlights Not What You'd Expect

5 Big Benefits of Yoga for Basketball Players

Odell Beckham Jr. Shows Out on the Speed Ladder

WATCH: Duke Ihenacho's Reverse Hip Raise with Bicycle Kick


Why These 7 NFL Receivers Do Pilates

Improve Your Lacrosse Power With These Exercises

SURVIVING SEALFIT: 3 Ways SEAL-Style Workouts Change Your Life

WATCH: Shawne Merriman's 'Bus Driver' Shoulder Workout

WATCH: Bryce Harper's 550-Pound 'Human Plate Pull'

Get Lacrosse-Specific Workouts With Bridge Lacrosse

WATCH: Usain Bolt's 2-in-1 Decline Sit-Up with Bench Press

WATCH: Sergio Ramos's Trampoline Wall Touch

The 13-Exercise Duke Lacrosse Dynamic Warm-Up

SURVIVING SEALFIT: How Not to Hurt Yourself (Like I Did)

WATCH: David Wilson's Acrobat Ab Workout

The Dangers of Heat Stress for Athletes

Introducing the 2015 'All-Gaines NFL Combine Team'

Home Gyms in the 1800s Were a Lot Like Today's TRX Trainer

The 3 Best Posture Exercises That Build Strength

WATCH: Darnell Dockett Manhandles 655-Pound Tire

5 Boss Workouts From Olympic Snowboarder Hannah Teter

WATCH: Brandon Thompson's Plate Mountain Push-Ups

How to Provide a Spot for the Bench Press

Lacrosse Players: Get Stronger on the Field with 4 Exercises

How to Train for a Triathlon Without Going Broke

WATCH: Travis Kelce's Split-Squat Jump with Battling Ropes

Kevin Love

WATCH: Takeo Spikes Still Working On Getting a Bigger Neck

4 Unnecessary Things That Only Overcomplicate Your Workouts

WATCH: Vontae Davis's Half-Box Squat with Plate

WATCH: Giuseppe Rossi's 360-Degree Pilates Side Plank

Johny Hendricks Gets Back to Basics

Victor Cruz's Pool Workout with a ViPR