Although fat is often looked down upon, it is necessary for good health, since it's required for brain structure and hormone production. However, excess body fat, especially in the abdominal region, is associated with a higher risk for inflammation along with diabetes and heart disease. Dropping body fat involves the combination of a proper diet, training and supplementation plan. Research indicates that following a low-carb diet, performing cardio after weights and taking green tea extract are effective ways to torch human body fat.
Step 1
Follow a low-carb diet. In a study published in the May 2003 issue of the "New England Journal of Medicine," researchers investigated the effects of a low-carb diet on body composition in obese subjects. Participants followed a carb-restricted or low-fat diet for six months. Scientists discovered that the low-carb diet group lost significantly more weight than the low-fat group. The study also found that a low-carb diet increases insulin sensitivity, which in turn leads the body to produce less insulin in order to store carbs in the body.
Step 2
Perform cardio after weights. In a 2007 study conducted at the University of Tokyo, researchers investigated the effects of performing cardio after weight training. They observed that cardio after resistance exercise burns more body fat than vice versa. Scientists suggest that resistance exercise prior to cardio enhances the release of growth hormone, which increases fat-burning during cardio.
Step 3
Take green tea extract. This supplement is effective for dropping body fat, especially when combined with a proper training and nutrition program. French researchers found that green tea extract was highly effective in boosting calorie burning as well as fat breakdown, both of which enhance fat loss over time, according to research reported in the 1999 issue of the "American Journal of Clinical Nutrition."
References
- New England Journal of Medicine: A Low-Carbohydrate as Compared with a Low-Fat Diet in Severe Obesity
- Medicine and Science in Sports and Exercise: Effects of Resistance Exercise on Lipolysis During Subsequent Submaximal Exercise
- American Journal of Clinical Nutrition: Efficacy of a Green Tea Extract Rich in Catechin Polyphenols and Caffeine in Increasing 24-h Energy Expenditure and Fat Oxidation in Humans
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