Have a goal: Simple one I know, but so many people miss this step. Clearly define the real reason you are wanting / needing to lose body fat.
Slow Down: In this tip I am referring to your repetition speed. Its not a race to see how fast you can do a squat or throw a D/B, its about the quality of the rep. Use a 3010 or 4010 repetition speed.
Eliminate Trans or hydrogenated fats: Common foods with trans fat include – margarine and other butter substitutes, cake icing, peanut butter, pop corn, and fried foods. Even if the label says 0 grams of trans fat on the front of the package, it may still contain a ½ gram of trans fat per serving size. Many food manufacturers changed their serving sizes so they could put “0 Trans Fat” on their packaging. If a food contains any amount of trans or hydrogenated fat, it should be avoided. This type of fat disrupts the way your body uses omega 3 fats. This fat also disrupts the way your body handles tissue inflammation. If you have chronic joint pain it should be avoided at all costs.
Avoid Sugar: If sugar were newly released on the market today, it could be classified as a drug. Sugar contributes to inflammation, elevated insulin levels, diabetes, cancer, heart disease and more. Because it supplies empty calories, its digestion causes the body to use up more vitamins and minerals. Sugar has been shown to depress the immune system leading to delayed healing in the body.
Use Compound Exercise: These are exercises that use more than one muscle group – ie: squatting, lunging, overhead pressing are all great options of compound movements.
Stop resting: Keep your rest periods below 60 seconds, this will release more GH – the anti aging hormone and fat burning saviour.
Do some circuit training: This is an awesome way to manipulate hormones. As with circuit training you are following the shorter rest principle. It also add a variety to your workouts as opposed to the old 3 sets of 10 rule.
No More Soda & Artificial Sweeteners: Soft drinks contain 10 teaspoons of sugar, high levels of caffeine, artificial colors and flavors, sulphites, and carbonated water. If the soda is sugar free, it typically contains chemical sweeteners like aspartame, saccharin, and sucralose. Sugar contributes to excessive insulin levels in the body, which in turn are linked to weight gain, diabetes, and the reduction of the body’s ability to heal properly. If you really want to sweeten something, use an all-natural sugar free sweetener like Stevia or Xilatol
Take Protein: Not only is Thermo Curves an 80% + protein, it also has a fat metabolizing effect
Use Acetly L – Carnitine: This supplement acts like a truck. It transports fat to the muscles to be used as energy. It also helps with mental focus. I’m sure we could all do with a bit of that. Check out Acetyl L Carnitine here.
Stop doing basic crunches: Bicycle Crunches are 240% more effective than the standard crunch.
Squat: If your not squatting, start, If you don’t know how to squat correctly then follow this (VIDEO)
Add challenges to your workouts: These are great to add to the end of your workouts. Generally the effort is lower at this stage, however by adding in a challenge that you need to beat your previous record. It will call on that extra reserved energy, you never thought you had. Get some workout challenges here.
Limit Alcohol: I know this can be hard for many, but it really can influence your training outcome. The problem is generally not what you have drunk, its what you eat or don’t eat when you are drinking – that is the problem.
TIP: if you are going to drink, eat a fatty meal prior. Eating fatty foods before you drink will slow down the absorption rate of alcohol into your system. NOTE: this is not a license to go crazy.
Find a training partner or get a trainer: By having someone to motivate and to hold you accountable can be the make or break factor for many people.
Unless you want to spend hours and hours in they gym: Have a fast-paced workout. Most people don’t have all day to work out (I sure don’t). By not resting in-between exercises, you can build muscle and burn fat at the same time. I have personally tested this by putting a heart rate monitor on clients and comparing a fast-paced, intense weight workout vs. taking a spin class. It was shocking to discover that they actually got more cardio in the fast paced weight workout than in the spin class. What could be better than saving time and melting more fat?
Plan your workouts ahead of time: Don’t waste time and let your heart rate go down trying to think of what to do next. Spending a little time planning your workouts will save you a lot of time and yield better results in the long run.
Pick exercises that do not require a lot of time to set up: It’s all about pace and saving time. Exercises that take more then a few seconds to set up let your heart rate go down and can add a lot of extra time to your workout.
Keep your routine flexible just incase: If a piece of equipment that you need to use is occupied, don’t wait or ask to work in. Just move on to the next exercise and come back later. Keep the pace going and the fat melting.
Don’t just work out aimlessly: Take pictures, measurements and weigh yourself before your next workout (or your first workout if you’re just getting started) then set a goal and a date, usually 6 to 8 weeks. If you can, get someone to agree to do the measurements to help keep you accountable. Over the years I discovered that when clients know they are going to get measured for progress on a certain date, they are less likely to miss workouts or cheat on their eating.
Eat lean meats and fish: These foods will be the catalyst to a lean and healthy body.
Eat Cruciferous Vegetables: Certain vegetables such as broccoli, cauliflower, brussel sprouts, kale, and cabbage contain special phytonutrients, such as indole-3-carbinol (I3C), which help to fight against environmental estrogens that can add belly fat. Mom was right…eat your veggies!
Keep a nutrition diary: Write down everything you eat and drink for one week. You have to write it down right before the food or drink is consumed. NOT at the end of the night. By writing it down first, you will have a moment to stop and think about whether this decision is going to melt belly fat or pack it on.
Break the plateau: Without change, you will not change. Try these 3 Platue Breaking Tips here
Take a pre workout: Have a long black before training, the caffeine will help stimulate your receptors whick can give you the extra kick you need.
Take BCAAS: They promote muscle repair and building of lean muscle and may help to reduce stress and through their conversion to glucose, provide muscle energy during intense exercise. 5 More Reasons to take BCAA’S here
Add a 40 minute walk to your day: If you have a spare 40 minutes, then hit the road. Put some tunes in your ear and away you go. Use this walk to burn any of the extra calories you have consumed throughout the day. Also use this time to reconnect with yourself.
Stop comparing: Do not compare your results to other people. You are a completely different person with a completely different genetic makeup.
Eat this: Wild Salmon: Hands-down one of the best belly-blasting foods because of its protein and high omega-3 fatty acid content. This is like a “double shotgun approach” to killing belly fat. Many people are deficient in omega-3s and when they add them to their diet the fat can really start coming off.
Add cinnamon to some meals: Researchers have found that cinnamon contains a type of antioxidant that increases insulin sensitivity and effectively helps to stabilize blood sugar. Bottom line… you’ll store less belly fat.
Drink: .03 litres of water per kg of body weight – daily.
Get your Iron levels checked: Many females test positive for iron deficiency; this can lead to lethargy and many other symptoms.
Stick to a program for its longevity: Don’t be a program hopper, ie: one minute you are on xyz diet, then the next day you are on xzy diet. Stick to the system for its entirety. The reason why our systems yield great results is that there is a time period attached to it.
Start NOW: Tomorrow never comes, so take action now and regain control of your life.
So how many of these tips are you currently following. Comment below on the #1 tip that you are going to try next.