Looking to lose weight, slim down and tone up?
There are a few quick and simple things that you can implement into your daily health, fitness and lifestyle regime to help you shed some fat and achieve the body you want!
Here are our five top tips for burning body fat.
- Eat Protein For Breakfast
Steer clear of the high carb breakfast i.e. toast with jam or marmalade, or the sugary cereal, and switch to a high protein breakfast.
- It helps to switch on your brain and engage it for the day (no need to continually resort to caffeine throughout the morning to get started).
- It also reduces your sugar cravings throughout the day and keeps you feeling fuller for longer.
Some examples of high protein breakfasts include eggs (one of the most nutritionally balanced things we humans eat), fish or meat. I know not everyone else will fancy steak for breakfast, but there is some clear advice on the meat and nuts breakfast for satiation and the curbing of cravings throughout the day.
- Earn Your Carbs
Carbs aren’t the enemy, but they do need to be controlled if you want to look and feel more confident when you’re standing in front of the mirror.
The truth is that carbohydrates are calorific! They contain quite a lot of calories that add to your daily allowance. If you splurge a little and fill your plate with low-quality carbs or you have a chocolate bar or two then you’re heading in the direction of going over the total carb intake you should have for the day.
Put simply: if you should be eating 1,500 calories in a day and you eat 1,501 calories then you’re going to gain weight. Yes, there are more factors that contribute, but it really is that simple.
- Drink Black Coffee Pre-workout
Before you head to the gym, drink a black coffee. This helps to put your brain and body in the right frame and actions. You want to be mentally (and physically) ready for whatever you’re going to be doing while you’re there.
Drinking a black coffee will help you to increase your cortisol levels and your adrenaline, which is what you want to do to be ready for your workout. Don’t add any sugar or milk to it though (the latter contains sugar too), as this will dampen the coffee’s effect on your system and you won’t get the most benefit.
Note: caffeine also releases fatty acids into the bloodstream so it helps by helping the body put fuel into the bloodstream (excess fat) to them use to feed your muscles. But, keep in mind that you don’t want to continue drinking coffee after your workout. That’s the time to eat some carbs.
4. Choose Interval Training Over Cardio
Many regular gym goers unfortunately never stray from the “cardio” machine area: where the bikes, treadmills and rowers are. They’re still following the long-held belief that doing steady state cardio – jogging on the treadmill or taking it steady on the bike while watching TV – is the best way to melt fat off your body. It isn’t.
The above is known in the industry as LISS (low-intensity steady state cardio). Instead, you want to be doing some HIIT: High-Intensity Interval Training. You can still stay in the cardio machine area if you want, but you’ll want to use the machines in a varied way: for example, if you’re using the rowing machine or the bike then you’ll be doing some fast actions followed by some slower ones, interval style.
Lower intensity cardio burns fewer calories than HIIT. For fat loss you want to burn extra calories, so choose HIIT. Now, there isn’t anything wrong with doing some low-intensity cardio like going for a walk or having a gentle jog. It’ll help improve your cardiovascular activity and help you open up your breathing, as well as increase your overall activity levels, but it isn’t going to help you burn as many calories.
- No Carbs Before Training
Don’t eat carbohydrates before training (pre-workout). They relax your body and chill you out (by producing serotonin). That doesn’t really make sense if you want your body to perform when you’re
there working hard during a fitness session.
But, you do want your body and mind to be relaxing and repairing after you’ve trained in the gym. So, after your workout (because that’s when you’ve earned them) have some. Just keep in mind not to overdo it with eating those carbs though: keep moderation in mind.
There you have it. Five easily implementable tips to help you burn fat and lose weight. Now, there are many other things that go into getting the body shape you’ve always wanted in life, but that usually takes an individual approach.
If you’re serious about supercharging your motivation and looking great in the mirror then take a look at our personal training services. We have a team of personal trainers to tailor a programme to support your personal requirements and help you achieve your goals.
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