Fitness Coach Reveals 3 Must Do Changes to Burn Fat Every Day

Do you want to speed up your metabolism so you can build muscle and burn fat faster? Morgan Self is a fitness and lifestyle coach who helps people achieve their weight loss goals and "live" their "life in a body" they "love." In a new Instagram video, she reveals a few simple tricks for blasting fat. "If I wanted to start building muscle and optimizing metabolism this season without putting on excess body fat, I would do these three things," she writes in the Instagram video.

Building Muscle and Metabolism Go Hand in Hand

"Building muscle = more definition in a cutting phase + higher metabolism," she explains in the caption. "You don't have to get 'bulky' or gain a ton of body fat to gain muscle, but you do need to do a couple of things to make sure you see progress."

Maintain Calories or Aim for a Small Surplus

"Maintenance calories or a small surplus" are important, according to Morgan. "Muscles need energy (calories) to build and grow. Reverse out of your calorie deficit and stay at maintenance levels or even a small surplus so your body will put energy toward muscle-building (getting 40-50% of your overall calories from carbs is best!)," she writes.

Progressive Overload

Next, make sure you are training in a progressive overload. "Step it up and make sure you're really giving it your all in your training. Weight training utilizing progressive overload over time is how your muscles grow. Cut back on cardio and HIIT style workouts during this phase, but keep them in smaller amounts to keep endurance up," she says.

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Be Consistent

Third, be consistent. "Building muscle takes longer than losing body fat. Stay consistent and measure progress by your increasing strength and your nutrition consistency rather than physical appearance changes. You may not see a lot of physical changes until you go into your next cut!" she says.

Don't Wait! Get Out of That Calorie Deficit

Her final message on the matter? Don't wait until tomorrow! "If you've never done a maintenance or building phase before – now's the time you shouldn't be in a calorie deficit forever," she says.

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Stop Looking for Healthy Recipes That Are Complicated

In another post, she reveals five things that are keeping you from achieving weight loss success. "You're going to hate the first one, but these are the five things I get asked about ALL THE TIME that is really a waste of your brain space when trying to lose weight," she says, starting with healthy recipes. "I used to spend SO MUCH DAMN TIME trying to find 'healthy' recipes, going to the store for the weird ingredients it called for, making the recipe, and then figuring out how to track it in my macros. Waste. Now I just use simple foods that take me <15min to put together and are easy to track and be consistent with, even when I'm busy," she writes.

Forget about Supplements

The second thing that could be keeping you from weight loss success is focusing on supplements. "If you aren't already seeing fat loss with your nutrition and exercise, you don't need to be thinking about supplements," she claims.

Don't Waste Time Worrying About Which Exercises to Do

If you are wasting time debating which exercises to do to burn fat, don't. "There are no exercises that are specifically for losing fat. ANY exercise that gets your heart rate up will help you burn calories," she notes.

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Or, Which Foods to Eat

Also, stop worrying about which foods to eat. "There are also no certain foods that will help you lose fat and tone up. When I stopped focusing on which foods and started focusing on how much, that's when I got lean," she explains.

Stop Trying to Be Perfect

Also, stop trying to be perfect. "I used to be either all in or all out. That made me continuously lose my results and start over. I had to make a drastic mindset shift. I couldn't keep thinking of my fitness as a "program" I needed to stick to but a lifestyle that I'd need to change and develop new habits. Now free meals are in the plan, and I enjoy cookouts and going out to eat, and never feel like I'm starting over," she concludes. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.