9) WHEN TRYING TO GET LEAN, YOU SHOULD EAT LESS LATER IN THE DAY
As the day goes on, reserves of carbohydrates in the muscle (also known as muscle glycogen) tend to fill up. As glycogen stores approach “full,” the body tends to become more efficient at storing food, especially carbs, as bodyfat. So, when in a fat-burning phase, keep meals (dinner) and snacks taken later in the day smaller than at breakfast and lunch. Also decrease carbohydrate intake as the day goes on, to the point where any late-night snack is primarily protein. If, for example, you’re going to eat a sweet potato, eat it at lunch or as part of a preworkout meal. Come dinner time, try to limit carbs to vegetables. (If you train at night, see number five above.)
10) CAFFEINE CAN HELP YOU BURN BODYFAT
Caffeine increases the amount of fat that gets liberated from the fat cells, allowing it to be more readily burned for fuel. There’s nothing wrong with having a morning cup of joe, but to maximize caffeine’s fat burning effects, the best time to take it is around an hour before you train. Research shows this can make you stronger in the gym and lessen muscle pain during the workout, both of which will allow you to train harder. Shoot for 200-400 milligrams from a caffeine supplement preworkout. Research shows that supplemental forms of caffeine (pills or powder) work better than coffee. But, of course, calories count too. If you’re overeating, don’t expect caffeine to make you leaner, especially if you’re adding calories from sugar or half and half. Drink coffee black and stay away from the lattes and mochas.