Who DOESN’T want fat loss?! If you’re trying to lose fat/weight and improve your overall health and fitness then these top 5 fat loss tips are for you! Enjoy xx
1. High Intensity Interval Training
High intensity interval training (HIIT) involves short bursts of high intensity exercise, followed by periods of rest (for example: 30 second sprint followed by a 30 second walk/rest, repeated for 15-20 minutes). HIIT is better than running at a steady pace on the treadmill because it burns more calories. You will also continue to burn calories AFTER your HIIT workout due to excessive post exercise oxygen consumption, and increase your metabolic rate all in one! Sound too good to be true? Wellâ€¦ it does involve hard work, but at least it’s only for 20 minutes. My favourite type of HIIT is sprints on the treadmill.
2. Weight Training
Increasing your metabolism is important when it comes to fat loss because the higher your metabolism, the higher your fat burning potential. The more muscle you have, the higher your metabolism. The higher your metabolism, the more calories you burn during exercise AND at rest.
Weight training â†’ Increased muscle mass â†’ Increased metabolism â†’ More calories burnt
3. Low To Moderate Intensity Cardio
I’m sure you’ve seen lots of stuff in the fitness world paying out cardio and people saying they just do weights and stay lean. Actually, doing weights and HIIT doesn’t burn fat. To put it simply, these types of exercises use glycogen (carbohydrates) and creatine phosphate. Low to moderate intensity cardio uses FAT as the main fuel source. Don’t underestimate exercises such as power walking. It actually burns more calories than you think and will burn fat. So next time you don’t feel like hitting the gym for a hard session, try a power walk.
4. Correct Diet – Stop Eating Cr*p!
You can’t exercise out a bad diet!
People often assume that if you exercise a lot, you can eat whatever you want. But in reality, you can’t burn off the calories that you consume from junk food. If you haven’t been eating well, flogging yourself in the gym will not make a difference. Diet is THAT important! You also need to be eating the right amount of food for your body. To work out your ideal daily calorie intake, read my previous blog post here.
You should be eating a healthy, well balanced diet, with lots of protein, whole grains, fruit and vegetables and minimal junk foods like cake, chips and chocolate. Check out my daily diet and my clean eating guidelines.
5. Get Enough Sleep
Sleep helps maintain a healthy balance of the hormones that control appetite and the feelings of hunger and fullness. If you are sleep deprived, the hormones become unbalanced so you feel hungrier compared to when you are well rested. When you are sleeping, your body also releases a hormone that helps to repair muscle tissue.
6. Drink Enough Water
You should be aiming to drink at least 2L of water per day. You lose water through everyday activities so it is important to replenish your body’s water supply so it can function properly. Your body does get water from other sources (such as fruit, coffee, etc) and everyone is different so you may not necessarily need to drink 2L of water but you should be aiming for this. Often people think they are hungry, when in fact they are thirsty. So next time you think you might be hungry, try having a glass of water first. Drinking water may also prevent you from drinking unnecessary calories from things like soft drinks, energy drinks and flavoured milk.