Below are some tips that will help you lose body fat fast, and more importantly- keep it off!
Tip #1: Build Muscle- It helps to Burn Fat
Your best defense against fat is to increase your resting metabolic rate (RMR) by building muscle. Your RMR makes up the bulk of the calories your burn every day. The magic of a workout program which focuses on building muscle means that not only does it elevate your RMR by increasing the amount of muscle you have, it also increases the amount of calories you burn during the 24-hour recovery period following your work-out.
Tip #2: Weight Train with Full-Range of Motion, Multi-Joint Exercises
Choose weight training exercises that use more than one joint to burn the most calories and fat. These are called multi-joint lifts, such as the squat which incorporates the hip, knee, and ankle joints, or the chest press and row which use both the elbow and shoulder joints. Multi-joint exercises use more muscles than single-joint ones, such as bicep or leg curls, meaning they require more energy.
Tip #3: Increase the Intensity of your Workout (ie; Lift Heavier weights!)
Lifting heavy but doing fewer reps with more sets is a key component for fat loss. You can dispel the myth that lifting heavy will make you big and bulky- just take a look at some of the testimonials on our website. Women DO NOT produce enough testosterone to increase muscle size dramatically, and it would require you to eat a huge amount of calories a day to make you big and bulky.
Tip #4: Weight Train with Short Rest, Less Reps & More Sets
Using short rest periods is essential because it will burn a massive amount of energy quickly and increase fat burning hormones. Growth hormone (GH) is known to burn fat and build muscle, and it is released by the body in greater quantities in response to physical stress like exercise!
Circuit training is ideal because it is fun, fast, and intense. It burns more calories too: Do a circuit program in which you move as fast as possible between 3 exercises and do 5 sets of 6 reps per lift. Note the effectiveness of lifting heavy, with fewer reps, and more sets—this type of program is known for producing fast body composition results.
Tip #5: Do Sprint Interval Training for Cardio
Sprint interval training is far superior to aerobic-style cardio for fat loss and it can be done in less time than your typical (boring) aerobic program. Your intervals can be changed by either increasing the sprint, or decreasing the rest. Depending on your level of fitness, start with a 3:1 or 4:1 ratio (Rest : Sprint) and adjust accordingly as you progress.
Tip #6: Eliminate Processed Foods & Fizzy/Sports Drinks
It’s impossible to out-train a bad diet. Abs are, most definitely, produced in the kitchen! Processed food lack nutrition and contain chemicals, dyes, and artificial additives. The macronutrients have been modified or are denatured, which means they aren’t metabolized in the same way as if they were in an unprocessed state. Eliminate anything that comes in a package and choose whole foods in their most natural state. Fizzy/Sports Drinks have a huge quantity of sugar in them, and need to be avoided completely. They have absolutely no benefit to your body, inside or out.
Tip #7: Eat a High-Quality Protein Diet, with Good Fats & Well Timed Carbohydrates
Eating high-quality organic protein is essential when it comes to fat loss as you want to get the greatest amino acid intake per calorie. Believe it or not these bad boys are the building blocks of tissue and muscle. Make sure you have sufficient intake of good fats, including foods such as avocados, raw nuts, organic olive & coconut oil and plenty of Omega 3 fish oils in your diet. Timing of your carbohydrate consumption is also extremely important, with the majority of your carbs to be eaten post workout. Your carbs must be low in sugar; foods such as sweet potato, butternut squash and quinoa being the best options.
Tip #8: Avoid Alcohol
Completely eliminate alcohol (the one exception may be red wine). Green tea and coffee are great beverages for fat loss because they increase metabolic rate and shift the body into fat burning mode. Restrict your coffee intake to pre-workout only because it has been shown to elevate the stress hormone cortisol after exercise, which can delay recovery and compromise your fat loss post-workout.
Tip #9: Supplement
Everyone needs to supplement, no matter how great their diet is. Supplementation is very individual, but some of the most essential include a high quality Omega 3 Fish Oil a Multi-Vit and a B-Complex. Probiotics are usually required for optimal gut health also. Our Infinity Fuel is a massively important supplement for all of our clients, and we have had incredible results with it over the past number of years. You can find more information on all of our essential supplement range on our website.
Tip #10: Sleep
Sleep is hugely beneficial for stabilizing cortisol levels, your growth hormone production and recovery from training. Optimum sleep time would be from 10am-6am, ensuring you get 8hrs of quality sleep. If possible, you should maintain a deep sleep, with no disturbances, throughout the night. We understand that this can be near impossible for families with young children, so try to take one or two power naps during the day, whenever possible, to help with the hormonal effect of losing out on your much needed sleep.
By incorporating these 10 tips into your day to day living, you will fit into that little black dress-well in time for the upcoming Christmas Parties, and long afterwards too J