Here are my 4 tips on fat loss secrets:
1. Do not be afraid to eat carbs or fats.
The first thing I notice when a client comes to me for training is if they having been doing low-carbs or fat, or in some cases, both! This is ridiculous and its due to the social media information put out there that you can and can’t eat such foods.
The way to approach this scenario is by getting to an understanding. Carbohydrates give you energy. Pre- and post- weight session would be the optimal time to put them into your body. SIMPLE. However, this doesn’t mean you can start eating cakes pre- and post-workout! The body needs fats to function; just make sure it’s the right source and quality. They will also keep the blood sugar levels stable, meaning there will be no spike in glucose levels, meaning no fat gain.
2. Focus on Weight Training
Too many times when someone starts their fat loss journey, they spend hours and hours doing cardio. Although cardio has a place, personally, I take a weight training approach to building lean muscle.
A tailored weight training programme that offers big compound lifts (e.g. squats, deadlifts, lunges and presses) can burn more kcals than cardio alone. The more lean muscle the body the holds, the more beneficial it can be due to holding more muscle will help you burn more kcals each day. For every 1lb of muscle you have on your body, you will burn an extra 50kcals a day. Add 7lbs and you’re burning an extra 350kcals a day!
3. Include a protein source with every meal
With every meal throughout the day, you should include a protein source, like chicken, eggs, turkey, or whey protein. If you don’t consume enough protein daily, your body will struggle to build muscle (leading back to the point above in part 2 the more muscle you have the more you burn!).
The amount of protein I recommend is anywhere between 1.2 – 1.4g of protein per 1lb of bodyweight. e.g. If Steve weighs 70kg (154lbs) I would recommend 185 – 215g of protein a day split over 4-5 meals.
185g / 5meals = 37g of protein per meal.
4. Introduce High Intensity Interval Training
High Intensity Interval Training (H.I.I.T) will burn more kcals than steady cardio (e.g. walking on a treadmill). It will also boost your metabolic rate for 24 hours post session. It simple terms, even when you stop your H.I.I.T workout, you will still be burning kcals.
Below is a H.I.I.T training protocol I use with clients, and it’s also for you to try:
- Treadmill – 5mins steady walk to warm up
- Set the Treadmill to Incline 5
- 20s Max Effort Sprint // 40s Recovery (slow walk)
- Perform 10-15reps
- 5 mins cool down