So you have put on a little extra fat over the holidays, and you have made the decision to do something about it. Scrolling through the internet, you have come across literally hundreds of articles, workouts and programs written by experts on how to lose fat. The problem is these so called fat loss experts are telling you the same old story ‘eat less and exercise more’. I cannot tell you how sick I am of hearing this crappy advice. If all we had to do was eat less and exercise more do you think we would have an obesity epidemic or would everyone be so unhappy about their weight or the amount of fat they are carrying Personal trainer stoke.
In this article I am going to give you three simple but highly effective fat loss protocols you can implement right now.
1. Stop doing endless hours of steady state cardiovascular exercise. If you really want to start losing fat then you need to stop worrying about how many calories you burned with your 60 minutes on the cross-trainer, and start focusing on boosting your metabolism. Scientific research has shown interval training to be a fantastic method for boosting your metabolism and burning significantly more fat compared to traditional steady state cardio. Interval training is essentially a mix of short intense bouts of exercise with longer recovery periods. For example if you are running on a treadmill you may do two minutes at a comfortable pace followed by 1 minute as fast as you can repeating this for 6-8 rounds. Not only will you burn more calories but your workouts will be a lot shorter meaning you will have more time for yourself.
2- Use full body resistance training workouts with functional exercises that mimic your body’s natural movements and recruit large numbers of muscles. Exercises such as squats, deadlifts, lunges, push ups and pull ups will utilise well over 600 muscles in one hit. I refer to movements like these as your bang for your buck exercises. These exercises will lead to both an optimal hormonal environment and the recruitment of tons of muscles, ultimately increasing your metabolism and burning fat.
3- Know what you’re going to eat and when you’re going to eat it. Having a great nutrition plan will greatly increase your chances for fat loss success. Having a plan means you have a direction, a goal, a purpose and a focus. You will not be easily swayed by junk food or excess alcohol because it would mean breaking the plan which would lead to the feeling of failure. As I always say to my clients ‘Fail to plan, plan to fail’
I guarantee if you implement these 3 tips right now you will see your body fat melt off fast.