It's not easy getting lean, which is why fast fat loss is always a hot topic. So to get you on the rocket ship to ripped I've set out 5 fat- blast-off tips - from diet to training.
Most of you reading this probably want to uncover your abs sooner rather than later but there are a few basics you need to get right before anything else; Eat well, drink well, train well & sleep well. Be consistent with the basics, have some discipline, take control and over time you'll start to recognise progress.
Top 5 Fat Loss Tips
1. Eliminate Junk Food Most Of The Time:
This is an obvious no-brainer, but you'll be surprised at how those few chips, sweets & biscuits start to add up (a small cookie packs around 50 calories! Eat 8 and that's almost HALF your daily calorie intake, if your target is a 1,000 calories).
Notice I said to eliminate junk "most of the time." That's because a cheeky 'cheat' day will prevent over-the-top binges and allow you to get rid of a few demons! A controlled higher-calorie jolt can also prevent your metabolism from slowing down, so it's a good thing.
A common mistake is to make a gigantic calorie cut all at once. Many people get so motivated to lose fat that they starve themselves right off the bat. That causes your metabolism to slow to a crawl, and your body thinks it's starving, it hordes fat and burns your hard-earned muscle. That's when you get so frustrated that you give up.
The lesson is to reduce calories gradually, and the first action is to generally eliminate junk food.
2. Tone Down Alcohol Consumption:
A few beers or libations every so often won't hurt, but if you do it regularly, you turn off fat burning. The reason is that your body burns off alcohol first, it becomes your primary energy substrate.
So as you're burning off the alcohol, what happens to the food you eat? It's merely surplus calories going directly to fat cells. Not good. That means when you do choose to drink, don't eat a lot while you indulge.
3. Read the Label
People who understand food labelling weigh 4.5kg less than people who don’t, according to research published in Agricultural Economics. Check the ingredient order – manufacturers are legally bound to put the biggest one first. If your protein bar’s first, second and third ingredients are varieties of sugar (sucrose, fructose and saccharin, say), it’s basically a sugar bar.
There's no need to get obsessed but it's really useful to take 1-2 minutes before each meal to take a look at the information and start to develop a better understanding of the food your consuming. Spend at least a week or two developing this habit and hopefully gain a little knowledge.
As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise!! So don't lose all that hard work by slacking on your food planning.
4. Eat a good breakfast
Start your day with a good healthy breakfast. Egg's are fantastic option. You can boil 4-5 and keep them in the fridge for a couple of days. Grab a couple when rushing late or slap on some avocado or spinach for the perfect protein hit first thing in the morning.
Porridge is also a favourite of mine. Throw on some fruit to add some flavor and It'll keep you full until lunch, stopping you snacking soon after arriving at work!
5. Train everyday
Yes you heard it...Every damn day!!! Small sessions each day will have a huge impact psychologically. The physical aspect of getting something done will naturally encourage you to go for a healthier option when deciding what to eat. Training well and eating well go hand in hand and even the smallest of sessions will influence your decision making for the rest of the day.
Training before breakfast can encourage a greater weight loss. When your wake up on an empty stomach your body then relies on it's fat stores as it's primary energy source.
Not all sessions need to be done in 'beastmode'. A light run at 70% of your max heart rate(220 minus your age) is a great fat burning option. Otherwise a bodyweight HIIT circuit is another no brainer. Take 15 minutes, pick 3 exercises, whack on some tunes, start the clock, and away you go!!
Don't Get Greedy
Don't get greedy; lose fat gradually and have patience. Enjoy the journey and the destination will be far more satisfying. If you drop more than 3 pounds a week it could potentially be a lot of water and muscle.
You'll also feel like crap and look worse than you feel. We're all impatient when it comes to changing out bodies, but the best strategy is gradual and steady.
Have a goal of losing about 4-8 pounds of fat in a month as you keep training hard to notice them gains. But remember, if you do it right you'll be adding muscle(this doesn't mean getting bulky!) so the scale isn't something you should pay attention to very closely.
In other words, if you lose 10 pounds of fat and gain 10 pounds of muscle, you will look completely different (so much better), but the scale will read exactly the same. It's the fat-to-muscle reshuffle.
A better strategy to gauge your progress is to take photos every few weeks. They're real eye-openers. You can take relaxed front, side and back views. Be sure to keep a list of the shots you take-the poses you hit-and the camera settings you use. A few weeks later, take photos again and use the same poses and camera settings.
Also, and this is important, if possible be sure the lighting is the same. Take the pictures in a room with a fairly bright overhead light and don't use the flash on your camera.
Try all of the above for 30 days and prepare to be amazed! Do your best and if you slip up then dust yourself off and go again, remember It happens to the best of us. Share your targets/goals online to add healthy pressure and be sure to kick ass at bootcamp. Good luck