Many people think that fat loss is as easy as eating less calories than what your body uses. While this is generally true, it is more helpful for people who are severely overweight looking to lose weight. If you want to change the shape of your body and have a lean and toned look, you need more than this. These tips will help you get maximize fat loss and get better results in the gym.
1. HIGH INTENSITY INTERVAL TRAINING
I’m sure you’ve heard this a lot already, but HIIT is a super effective method of reducing body fat. It takes about half the time compared to a normal workout, you burn lots of calories in a short amount of time, and you continue to burn calories after your workout. If you’re not doing HIIT, then you are definitely selling yourself short. Incorporate HIIT into both your weights and cardio workouts.
2. GET A PROGRAM
I’m not just saying this because I’m a personal trainer, but having a structured program is much more effective than just going to the gym and deciding when you get there what you are going to do. Having a program is the only way that you will be able to track your progress, plan your changes and it is also good for keeping yourself accountable.
You may plan to go to the gym or exercise 5 times in one week, but things pop up during the week and you skip a day here and there, and then before you know it, it’s the end of the week and you’ve only managed to go 3 times. If you have a program, you are less likely to skip your workouts!
If you don’t have a personal trainer, do a bit of research yourself and design your own little program. You can have a look at my full workout program here.
3. DON’T KEEP DOING THE SAME THING ALL THE TIME
Your body needs variety otherwise it will adapt to your current workouts, and you won’t progress. You may even reach a plateau. This is why you need to keep challenging yourself. You should be aiming to either lift a little heavier, do more reps, go a little bit longer, have less rest, try new exercises, etc each week, and this is why you need the program. I change up my own and my clients programs every 4 weeks, and make sure there are small improvements every week too.
Sometimes when you get in routine, it can actually be hard to have a rest day. But rest is part of the program and you need it. If you don’t have a rest day, your body will be too fatigued and won’t have enough time to repair the muscle damage. So if you continue to workout, you won’t be able to workout at your maximum effort, you are more likely to result in injury, and you can even experience a plateau. So make sure you’re taking at least one rest day per week. If that’s still too hard, try an active recover such as going for a walk or doing yoga instead of doing nothing.