Hello Spartans,

Let’s look at some tried and tested methods to help you burn up to 1,000 extra calories a day!

Whilst the following guidelines might sound like an easy feat, many people struggle to achieve this goal. By following my advice, you will bring your fat burn up to the max!

Food portions: Using portion control and reducing the size of your meal portions can make all the difference. If you use cups, now half a cup of carbs or reduce the sugar needed for a recipe.

Up your protein based on activity: If you want to burn calories you need muscle and for every pound of muscle you gain, you burn between 30 and 50 calories extra per hour.

Add a step counter to your day to day: Keep it set to realistic targets between 9,000 and 15,000 steps!

Limit processed sugar intake: I would go as far as to say any white refined substance from flour to sugar should be at a minimum. No high sugar snack or sweets within 4 days of a sweet treat.

Drink water: A no brainer really – more water keeps you hydrated and stops you feeling hungry. Also don’t drink your calories – no sugary drinks to limit your sugary intake. Smoothies after workouts are ok if you know what’s in them – ideally you should try and make the smoothies yourself.

Each day pick a different form of cardio and perform for 20mins minimum.

Add these changes one day at a time and the rest will follow!

And eventually you will burn and remove excess fat.

Have a fantastic day,

Ben – Founder of Spartan’s Lane – www.spartanslane.com