Burning fat and losing weight comes down to a lifestyle change- eating and exercise is the combination that works. A training program which includes strength training and cardio helps to burn fat, while eating helps to bring the reading on the dreaded scale down.
Burning fat and losing weight comes down to a lifestyle change- eating and exercise is the combination that works. A training program which includes strength training and cardio helps to burn fat, while eating helps to bring the reading on the dreaded scale down. It is difficult at first to change your habits and ways, but what successful things come easy to achieve? In my experience, seems as though a lot of women worry too much about only the scale and not so much about their fat percentage and body measurements.
In other words, the scales only tells you if you are getting lighter, it doesn’t show if you are looking better.
The reality is: if you want something you have never had, you need to do something you have never done.
In this article, I will give you practical advice on how to lose weight and burn fat, and what to include in your training program. No longer do you have to half “kill” yourself in the gym, or run for hours in the treadmill. That is old school training! Gone are the days where “no pain, no gain” or “train for hours” is needed. In today’s busy life, short duration-high intensity training is the way to go in fitness.
CARDIO: your heart rate needs to change. Running on a treadmill or cycling on a bike or rowing on a rowing machine for an extended period of time (like a marathon runner or cyclist) is doing close to nothing if you want to lose weight. I prefer to have a client walk uphill on an incline on the treadmill and change every minute between a fast walk and slow walk.
STRENGTH: mixed with cardio, resistance training will help burn fat and increase your body’s ability to function better.
1) Eating: cut out starchy foods out of your diet. Example: Rice, pasta, pap and bread.
2) Increase protein intake I’m your diet. And include green vegetables and leafy veg.
3) Eating must be in smaller portions, every 3-4 hours, 5-6x a day. For supper, don’t eat within 2hours before sleeping. And don’t miss breakfast.
4) When training, it is important to mix your workout between cardio and resistance training. Weights will not make you look like a bodybuilder.
5) I always find that the best kind of resistance training is with Compound / Explosive exercises. These are exercises which use more than one muscle or muscle group in a specific movement. For example Burpees, Squat and Press, Clean and Jerks.
6) with these resistance exercises you can mix isolated exercises in one set to keep up the intensity. I usually plan 4 specific exercises in one set to go after one another with my clients.
7) I usually keep the repetitions high with my resistance exercises. Try to select a weight which u can do 10-15 repetitions at first, then try to increase to 15-20 reps. Try to repeat for 3-4 sets. If u can’t to a specific amount of reps, I usually like to start with training for time- 30 to 45 secs. They try to do as many reps in that time frame. Try to match the amount you do each time.
8) each session I do with my clients is 30-45min. Short duration and higher intensity. Rest for about 1min in between each set. Once you get fitter, you will find yourself not resting. Because of the short duration, you can come more frequently to the gym.
9) one or two months of training will not see visible lasting results. It takes usually 3months (12weeks) to start seeing some results. But it is not about how long it has to take you, it is about changing your mindset that your goal is part of a new lifestyle.
10) enjoy yourself. Allow yourself one meal on the weekend as a reward. There is no cheating. Even if progress is slow, slow progress is still progressing in the end. You are you, don’t compare yourself to other people! You are your only obstacle.
NICK LEO, Personal Trainer and Sports Conditioner.