Whether you have 20 minutes a day to do cardio or if you have 40 minutes you have to incorporate cardio. Cardio makes you lose fat faster while you can eat more.

Yes – eat more. You can either choose to do short (20-30 minutes) intense sessions or long (40-1 hour) moderate intensity sessions. I would recommend long moderate intensity sessions.

When I’m trying to cut down my body fat I like to do fasted cardio in the morning, moderate intensity for 40-60 minutes, 4-5 times a week.

Doing this helped me go from 13.8% (186.6lb) to 11% (172lb) body fat in a month’s time.

Get Motivated

Always set goals. If you’re trying to lose weight without goals your on a trip without a map. You’ll end up lost in the forest with your tires stuck in the mud.

Until you set a goal on how much body fat you want to lose you will unlikely see results. Set practical real goals. Be specific, and write it down.

As human beings we need reason. When it’s written down you will do whatever it takes to achieve your goals.

When you don’t have it written down you will give yourself reasons not to eat healthy or going to the gym.

Take time to pen down your goals. Look at that list every day and tell yourself, I can do it!

Don’t Stop Drinking

Water is very important to losing weight. It is used in every physiological process in your body. You want to drink at least 1 gallon of water a day.

Try to shoot for 2 gallons. If you don’t make it to 2 gallons and drank 1.5 gallons than you drank more than most of the population.

What’s the best way to do this? Bring water wherever you go – next to the tv, to the gym, at your desk, in your car, next to your bed at night, everywhere.

Using these simple tips you will be able to maximize your fat loss while maintaining muscle.

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