Have you hit a plateau with your fat-loss, or maybe you’re struggling for motivation? Well don’t despair because I have 14 tips to boost your fat-loss.
Fat-Loss Tip No.1
INCREASE YOUR PROTEIN: Protein is essential in your fight with body-fat, it helps build and repair metabolism boosting muscle. Protein stabilises blood sugar, helping to keep your energy stable throughout the day, plus it has a higher thermic effect than carbohydrates and dietary fats, meaning it requires more energy to digest. Good protein sources are, Chicken, Turkey, Lean Beef, Fish, Eggs, Cottage Cheese, Beans and Pulses….
Fat-Loss Tip No.2
LIFT WEIGHTS: Weight training, contrary to popular belief is probably one of the best types of exercise for those who are serious about long lasting fat-loss. The post workout calorie burn of resistance training is longer lasting than the traditional steady state aerobic exercise in the so-called fat burning zone. Now I’m not talking lifting little pink weights and doing hundreds of reps, what I mean is lifting big challenging weights that are an effort to complete 8-12 repetitions. And ladies, No you won’t end up looking like a man!!!
Fat-Loss Tip No.3
EAT A GOOD BREAKFAST: How you start your day nutritionally can determine your success rate in the war on fat. High sugar cereals will leave you with sugar highs and lows and leave you with cravings for more sugar. Starting the day with a nutritious breakfast of protein and complex slow burning carbs will help you start the day on the right foot and help you burn fat.
Fat-Loss Tip No.4
INCREASE THE INTENSITY OF YOUR CARDIO: In numerous studies intensity has been proven to be the deciding factor in the war on fat. If you’re serious about blasting body-fat, then drop the steady state cardio and undertake High Intensity Interval Training (HIIT). The post workout burn of HIIT has been shown to remain elevated for up to 48 hours post workout, and the best thing is that you do not need to spend hours working out. In fact you can complete a high quality HIIT workout in as little as 10 minutes, so with HIIT you get a lot of bang for your buck!!!
If you’re new to this type of training then gradually build intensity and speed over a few weeks to prevent injury.
Fat-Loss Tip No.5
GET PLENTY OF SLEEP: People who do not get enough sleep, not only suffer from low energy but have a slower metabolism-all factors that will move you away from reaching your fat-loss goals.
Fat-Loss Tip No.6
MOVE REGULARLY: It’s time to stop being sedentary, long periods of sitting will crush your metabolism fast!!! So to keep your metabolism firing on all cylinders try to move around at least once per hour. In fact a simple reminder would be to set the alarm on your phone or watch.
Fat-Loss Tip No.7
TAKE TIME TO DE-STRESS: Stress doesn’t just cause sleepless nights and lead to unwanted nail biting, but it also lead to increases the secretion of cortisol. Chronically elevated cortisol levels can cause reduced immune function, increased blood pressure, elevated bad cholesterol, heart disease and weight gain.
If you lead a high pressure, high stress lifestyle you’re also more likely to succumb to your food cravings and accumulate excess body-fat.
Fat-Loss Tip No.8
VARY YOUR TRAINING: They say that a change is as good as a rest; well with fitness it’s true. If you continue with the same workout month after month, there will eventually be a drop off in the effectiveness of the workout. Be sure to keep your training varied and interesting to avoid hitting the dreaded plateau.
Fat-Loss Tip No.9
ENSURE CORRECT TECHNIQUE: One major mistake I frequently see is a lack of mindfulness when working out which leads to sloppy technique, ultimately resulting in injury. Be sure to focus on your technique at all times when working out, be mindful, not mindless!!!
Fat-Loss Tip No.10
TAKE A DIET BREAK: It is okay to occasionally treat yourself, eating clean all the time is no fun, so be sure allow yourself to indulge occasionally.
Fat-Loss Tip No.11
ADD SOME CAFFEINE: Personally I’m not a lover of caffeine as I think it is over used and over consumed, but having said that…if used periodically it can be very helpful for fat-loss. Caffeine not only boosts energy, allowing you to work out more intensely, caffeine can help increase the thermic effect of your workout.
A cup of coffee first thing in the morning can kick-start your fat-burning and increase your chances of success.
Fat-Loss Tip No.12
EAT OILY FISH: Fish such as Salmon, trout and mackerel as well as being high in protein are also high in omega 3 fatty acids which can aid in the reduction of body-fat by increasing the oxidation of fat for energy. Try to eat some type of fish 2-3 times per week to reap the benefits.
Fat-Loss Tip No.13
CONSUME PROTEIN AFTER EVERY WORKOUT: To aid in recovery and to ensure a good intake of amino acids (the building blocks of protein), you should be consuming a quality protein drink after each and every intense workout. One of the best things about protein drinks is that they can be quickly absorbed by the body after a workout, actually faster than solid food, giving the body a blast of nutrients that will help you blast fat fast.
Fat-Loss Tip No.14
JOIN A BOOTCAMP CLASS: If you’re looking to super charge your fat burning, then join a high quality Bootcamp Class. Bootcamp can be a great way to get a kick in the pants and super charge your fat burning potential. A high quality Bootcamp will combine a mixture of strength and cardio training taking your fat burning to new heights
If you are ready to join Brighton Bootcamp and jump-start your fat-loss, contact me today.
Committed to your fitness
Paul Golding
BrightonBootcampPaul@gmail.com