March 23

3 Must Know Tips For Fat loss

Fat loss can be frustrating. You can seemingly be doing all the ‘right things’ and still seeing little to no progress. Well, you might need to make some minor tweaks to those already ‘right things’ you are doing in order to get results faster.


Let’s keep it simple though because simplicity is the key to consistency when you lead a busy life, so here are 3 simple tips for fat loss success.

1/ Weight Lifting Plus HIIT


Both have metabolism boosting benefits which are great for fat loss. Cardio has been traditionally used as a great weight loss accelerator however although cardio provides large calorie deficits it can also contribute to muscle wastage, which in turn lowers your metabolic rate. Meaning you burn fewer calories making fat loss harder. 


The combination of weight training and hiit is an absolute winner because you get the best of both worlds. Weight lifting to maintain and build lean muscle plus the high intensity cardio output that’s effective at burning vast amounts of calories. 


Weight Training


Weight training is important because it will help you burn more calories everyday..even whilst sleeping. During a weight lifting workout you may burn less calories than a cardio session however the benefits of building muscle outweighs this as the more lean muscle you have the higher your resting metabolism.


Interval Training


Interval training is great for burning calories in a short period of time. For best fat loss results you want to build/maintain lean muscle and burn body fat. Hitt has been shown to increase your bodies ability to burn fat as fuel, typically will use carbohydrates as it’s main source as these re readily available in the body. 


Hiit workouts are only around 20 - 30 minutes, meaning you can burn a high amount of calories in a shorter period of time. By avoiding long cardio sessions you preserve your lean muscle while burning maximum amount of fat.


This is why a combination of weights and hiit make a great combination  if you are trying to improve your body composition, such as building lean muscle and dropping body fat.

2/ Calories and Macro’s


When it comes to fat loss, calories matter. It is possible to avoid a low calorie diet and still burn body fat however and perhaps avoiding low calorie diets may be the key to being more successful at fat loss.

Calorie in vs calories out, it’s that simple. Age and hormones also play a role but it still comes down to calories in vs calories out whether you have imbalanced hormones or a low metabolism. 


By understanding macro nutrients it is possible to avoid restrictive diets and still get great results, results that will last because maintaining a low calorie diet for a long period of time is unrealistic. 


What’s a macronutrient? 


They’re the three categories of nutrients you eat the most and provide you with most of your energy: protein, carbohydrates and fats.


Not all calories are created equal and understanding and counting calories and macro’s can help you understand where your calories are coming from and their effect on the body. 


Many people tend to be low on protein, by understanding and implementing changes to certain macro’s people may find they meet their fat loss goals faster because they have greater satiety helping to improve people’s consistency at maintaining a new healthy eating plan.


Counting macros can help you:


  • Drop body fat
  • Maintain lean muscle mass
  • Reduce cravings and improve satiety

Tracking for many people might seem time consuming or daunting, try tracking for just one week and in this short space of time you can identify areas that are holding you back and make small changes for better results. Apps like My Fitness Pal are easy to use and free.

3/ NEAT

 

Non-exercise activity thermogenesis, or N.E.A.T.,This describes the calories you burn from all the activity/movement that you don throughout the day that ISN’T an exercise session. Increasing your NEAT can drastically increase your fat loss results. 


Examples of neat are: walking, housework, gardening, fidgeting, playing with pets and kids, shopping, washing the car, using a standing desk, going up the stairs, carrying bags.


If you’ve been eating a balanced diet and exercising but not seeing great results you might need to increase your NEAT. Everyone will burn calories differently doing NEAT forms of activity, this is due to our metabolism, lean muscle ratio and age. This is why incorporating the right foods and exercise programme alongside NEAT activities can accelerate fat loss.


How To Increase Your NEAT


Fat loss as discussed earlier is determined by creating a calorie deficit. How you create the deficit will give you varying results AND how much of a deficit can be the difference to slow or fast results. 

Make some simple lifestyle changes to increase your rate of fat burn. See below for ways to increase your NEAT.

 

  • Walk everywhere. Stop using  the car for short journeys, the more steps you do the more calories you can burn. Plus it’s healthier and better for the environment, Ditch the car. 

  • Stand up more. If you can get a stand up desk at work or home then this is a great way of increasing movement during the day. When binge watching tv, take intervals of stretching, bouncing or walking around the lounge.

  • Next time you make a phone call, take a walk. Whether you walk inside the house or get outside for some fresh air for a mental health boost. 

  • If you’re sat at a desk all day make sure you schedule breaks, they only have to be short and you don’t need to go far. You could also do some stretching to help ease muscle tension. Do a few squats and press ups when no ones looking! 🙂 

 

Fat loss doesn’t need to be frustrating…stick to these 3 simple principles and your results will get faster.


Tags

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