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Hate Cardio? Here’s 6 Ways to Lose Fat Without Cardio!

Yes, you can lose fat without doing cardio! According to NASM-certified personal trainer Sam Altieri, recommends taking these 6 small steps to see promising results. Say goodbye to hours of HIIT workouts, running cycling and swimming, and embrace one of these effective and easy ways to burn fat and lose weight.

Eat in a Calorie Deficit

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One of the easiest ways to lose fat without doing cardio is eating in a calorie deficit. The simplest way to calculate how many calories your body needs is to multiply your body weight by 10 to 12. Your calories per day should fall somewhere between those numbers.

You can also figure out what your caloric intake should be by calculating your TDEE (the number of calories your body burns each day) and subtracting 500. Doing this will help you lose about a pound a week.

While it’s important to eat in a caloric deficit, it’s also important to be sure that you’re eating at least 1200 calories a day, even if you’re working out. Make sure that you’re constantly monitoring your results so that you know if you need to further cut or add calories.

Eat Enough Protein

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To build lean muscle and recover after your workouts, aim for .8 to 1.5 grams of lean protein per pound of bodyweight. Lean proteins like tofu, fish, eggs and chicken burn more calories when digested and they supply you with tons of energy to keep you fueled during and after your workouts. Lean protein will also help you stay fuller longer so that you’re not tempted to overeat and consume unnecessary calories.

Track Your Steps

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A fun way to get moving and burn excess calories is to track your steps! Use your phone, Fitbit, or a simple pedometer to aim for 10,000 steps a day.

Lift Weights 3-5x’s A Week

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Strength training is one of the best ways to burn fat without having to suffer through cardio! According to Altieri, most people need about three to four sessions to lose weight when they lift heavy. Lifting heavy won’t make you bulky – it will give you long and lean definition!

Move Your Body

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You don’t have to spend hours on the treadmill all day. Another great way to whittle away the pounds is NEAT or non-exercise activity thermogenesis. Working out once a day doesn’t mean that you don’t have to remain active for the rest of the day. Get your body moving by taking the stairs, pacing during a phone call, cleaning the house, biking to work, or walking to the grocery store instead of driving. Upping your NEAT will boost your body’s’ metabolic rate, allowing you to burn more calories and lose more weight.

Be Patient

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Altieri reminds us to have “patience and positivity because life is crazy and things take a hell of a lot longer than you want them to.” You didn’t gain weight overnight and you’re not going to lose it overnight either. You may be putting in a lot of effort and it may take some time to start showing. Don’t give up on yourself! Have patience, stay positive and keep practicing healthy habits. Eventually you’ll start to see the reward of all of your hard work.

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