We’ve been talking an awful lot over the last several weeks about the incredible benefits of juicing when it comes to your muscle-gaining goals. But juicing isn’t just for helping you gain muscle and improving your overall health. Juicing can also have a huge impact on your ability to burn excess fat faster, more efficiently and much more easily than cutting more calories or just increasing your cardio.
As I’ve said in previous posts, juicing is part of a 360-degree approach to your muscle-gain and fat loss efforts. It provides micronutrients that improve your body’s ability to add muscle and lose fat, speeds up your metabolism, improves digestive function to rid your body of built-up waste and toxins, reduces the effects of oxidative stress (which lowers cortisol levels), helps regulate blood sugar and detoxifies your liver and kidneys for better hormone production.
Working Harder and Eating Less are Not the Answer to Faster Fat Loss
The traditional thinking about burning fat is that you have to focus solely on calorie deficit. While increasing your calorie deficit is part of the solution to fat loss, it has its limits. Let’s say you require 2,500 calories per day and you create a 1,000 calorie per day deficit by cutting 500 calories and doing 500 calories worth of cardio per day. That’s two pounds per week of fat loss. That’s a fair rate of fat loss, but you’re going to be busting your butt on the cardio (especially if you’re lifting every day and having to add cardio time on top of an already busy schedule) and you’ll probably be hungry and irritated.
If you want faster fat loss, you have to either cut more calories, add another workout session or both. At some point, you’re either going to be taking in too few calories (which will increase cortisol levels and cause your body to actually hang onto the fat you’re trying to lose) or you’ll max out your available workout time.
The key to losing fat faster without starving to death or spending almost all of your free time working out is to make your body work more efficiently at burning fat. That means speeding up your metabolism, boosting your immune system and correcting hormonal and digestive issues. The nutrients you get from juicing can do that for you, in minimal time and for minimal calories.
While almost all of the recipes I’ve shared here and in my new book, Get Juiced!, will help you to burn fat, here are five of the best juicing recipes for faster fat loss.
1. The Immune System Strengthener
This juice is one of the best recipes I know for boosting your immune system. Boosting your immune system reduces the free radicals in your body, which improves immunity overall, increases the amount of Vitamin C that can be delegated to creating l-carnitine (which transports stored fat to the liver to be turned into glycogen and burned as fuel) and decreases the amount of cortisol released into your bloodstream. Use a sweeter apple, like Red Delicious to balance out the sourness of the cranberries. The cranberries are loaded with Vitamin C and perfect for cleaning out your digestive tract and battling bad bacteria. Please try to use organic apples for this recipe – much of the micronutrient content is contained in the peel!
- 1 cup fresh whole cranberries
- 3 apples, seeds removed
Juice everything together and enjoy. This recipe tastes amazing.
2. Pomegranate Punch
Pomegranates are considered one of the most antioxidant-rich foods on the planet, because of their high content of B-vitamins, Vitamin C, riboflavin and phosphorus. This recipe will not only help reduce free radicals (lowering your cortisol levels), but provide a ton of Vitamin C and other inflammation-fighting antioxidants.
- 1 bunch red grapes (with stems if organic)
- 1 sweet apple, such as Red Delicious
- ½ medium pomegranate
Dice the pomegranate before adding it to the juicer, peel and all. Try to use organic apples for this recipe so that you can add them to the juicer with the peel intact, but do remove the seeds before juicing. Apple seeds can be toxic when crushed.
3. Lean, Green Fat-Burning Machine
Parsley is a lot more than a garnish. It’s packed with folic acid and other antioxidants that prevent oxygen-based damage to your body’s cells from free radicals known as oxygen radicals. This lowers cortisol levels to prevent your body from storing new fat, but also stimulates your body to burn fat already stored in your abdominal area. The kale and spinach also have a ton of vitamin C for making more l-carnitine and provide protein for you as well.
- 2 cups kale
- 2 cups parsley
- 1 cup spinach
- 3 stalks celery
- 1 cucumber
Use organic un-waxed cucumber or remove the peel. If this one is a little bitter for your taste, add half an apple or pear to the juicer.
4. Apple-Cucumber Zinger
The ginger in this juice not only adds flavor, it also helps rid your body of built-up toxins and waste. You’d be surprised how many pounds are waste, not fat! The cucumber helps clean out your kidneys for better hormone regulation and secretion and the apples improve digestion and boost your immunity. This makes this juice one of the best you can drink for speeding up fat loss.
- 2 tart apples, such as Granny Smith
- 1 medium cucumber
- 1-inch piece of ginger
Be sure to remove the seeds from the apples and peel the cucumber if it isn’t organic. Then juice together and drink up.
5. Cutter’s Cocktail
This recipe is one of the best juices you can use when you’re cutting. The antioxidants in the kale and spinach boost your metabolism and load you up with Vitamin C. The broccoli, cucumber and lemon are amazing for cleaning out your liver and kidneys so that your hormones are better balanced and to further detox your digestive tract. This recipe is great for ridding your abdominal area of flab caused by toxin buildup and helps your metabolism to melt that fat even faster.
- 2 large kale leaves
- 1 cup spinach
- 1 broccoli floret
- 1 cucumber
- 1 lemon
The lemon in this recipe is one of the key ingredients for helping you to burn fat faster. Since most of the metabolism-boosting micronutrients are in the peel, it’s really essential that you buy organic lemons and juice them peel and all. The cucumber helps mellow out the flavor of the kale and spinach, but if the flavor is still a little strong for your taste, add half a pear or a few berries to the juicer as well.
Some Tips on Maximizing the Fat-Loss Potential of These 5 Juices
One of the most critical times to juice is right after your workout. Juicing is a great way to replenish your carb stores quickly, without adding a ton of sugar or calories. Having said that, you want to use some judgment when it comes to post-workout juicing. A lot depends on your current body fat percentage.
Essentially, if you’re a male with over 15% body fat, you don’t need to take in any more than 30 grams of carbs after your workout (because you already have plenty of stored fat on your body). If you’re a male under 15% body fat than you can handle anywhere from 50-150 grams of carbs after your workout. Finally, if you’re a male with under 10% body fat, you can afford to take in anywhere from 150-300 grams of carbs post workout.
By juicing right after your workout, you are getting the carbs your muscles need and getting them in a form that makes them very easy for your body to absorb and use.
I would recommend that you also add some high-glycemic carbs to your juice from either a carb powder or some combination of cranberry, raspberry or blackberry juice, to boost your insulin levels and help more of that glucose get to your muscles instead of being added to your fat stores.
Another thing that will help you to faster fat loss is to ditch the long sessions of steady-state cardio and switch to high-intensity interval cardio. There are a few excellent reasons for this. First, HIIT burns far more calories over the next 48 hours than steady-state cardio will. With steady-state cardio, you burn calories during your workout and maybe another 100 calories (at best) in the few hours after your workout. But HIIT boosts your metabolism for up to 48 hours after your workout, at which time you should be working out again to keep the momentum going.
Second, HIIT takes far less time than steady-state cardio. Do you want to run for an hour or do sprint intervals for 20 minutes?
Third, HIIT is easily adjusted to increase intensity as your body adapts to your workouts. With steady-state cardio, you’re usually limited to lengthening your workout. Since you only have so much time in your day that limits its fat-burning potential. With HIIT, you can decrease moderate periods and/or increase the length or intensity of your high-intensity periods. There are a ton of ways to keep your body in that adapting phase without adding more and more time to your workout.
With these five great recipes and these simple tips to maximizing their effectiveness, you can realize much faster fat loss than you ever have before and without starving all day or spending what feels like your entire life in the gym. At the same time, you’ll reap all of the health benefits of a healthier digestive system and improved immunity. That’s a win-win.
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