HOW TO BURN FAT ...or 34 Hacks To Drop 5kg In 5 Weeks
1 A kilo a week? But I saw a plan on Facebook last week that promised I could shift as much as 6kg in that time.
With one neat trick, right? Try to hit your target any faster than this and you’ll put yourself at risk of malnutrition. Either that, or you’ll end up losing water weight, particularly if you’re dodging carbohydrates. A rate of 0.5-1kg per week is considered safe by experts.
2 So how do I ensure I’m losing fat, not just water?
Maintaining a kilojoule deficit is central to any fat-loss plan. To lose 5kg in five weeks, you’ll need a daily shortfall close to 4000 kJ. For reference, a (newly) active 90kg man can expect to burn about 12,000 kJ per day.
3/ Hard and Fasted
Studies suggest there is little difference between a consistent intake and intermittent fasting, so long as they balance out. If 8000 kJ per day feels tough, eat 10,000 kJ on training days, five times a week, and 4000 on rest days.
4/ Creatine Gains
Creatine increases strength and power during exercise, which translates to a bigger kJ burn. Our insiders’ tips? Buy a micronised powder for easier absorption, and take it with your pre-workout carbs.
