Need to lose fat?
Want to get lean?
You will see many different trainers and coaches talk about all sorts of different ways to lose body fat, like a particular exercise or a particular of type training. In truth, very few of these people know much about what they are actually talking about, and very few of their ideas are anything new. If you look at many of these fat loss training systems, they are generally pretty similar, and anything new or innovative rarely has much quality research behind it. All of these various methods of fat loss are based a few basic truths.
1. Forget heart rate zones. They are too unreliable, everyone responds differently to exercise and burns fats & carbs differently.
2. Build muscle. Muscle cells burn more calories than fat cells, even at rest. So, the more muscle you have, the more calories you will burn, even when you are not exercising. More muscle also means a more defined & sculpted physique, stronger immune system, and generally better health all round. This is achieved by lifting moderate to heavy weights a couple of times a week. Girls, if you are worried about ending up looking like a Russian wrestler, don’t be: you just don't have the hormones for it, and a couple of weights sessions a week just isn’t enough training to build that much muscle, but it is just enough training to build just enough muscle.
3. Lactic acid should be your new best friend. Fill all that new muscle with bucket loads of lactic acid a couple of times a week. This means working very, very hard, for short periods of time with short rest periods, such as working as hard as you can for 30 seconds, then resting for 30s to a couple of minutes, and repeating for maybe 20 minutes. This is known as high intensity interval training, and can be performed outside or on a CV machine, or using resistance training exercises, either with weights or your own bodyweight.
4.BUT MOST IMPORTANTLY, MAKE A CHOICE. Its a simple choice, choose to eat well, be active and lose the weight, or choose to eat poorly, be lazy and stay overweight, nobody can do it for you. Commit to losing the weight, commit to doing the training sessions, make time for them in your diary and don’t sacrifice the time for anything or anyone else.
Finally, you need to realise that you can't out exercise a bad diet. If you are using exercise to control your body weight, then your diet is wrong. So make sure you also read my article Eating for Fat Loss. And don't forget to read the final article in my Fat Loss series, Supplements for Fat Loss, which will give you the final peices of your summer body Fat Loss program.
If you are new to exercise, have a look at my 1s/T Training Program, which consists of simple 30 minute training sessions specifically designed to help you get in the habit of regular exercise and help you get your best summer body ever!
If you want more information about why you need to do the things I’ve talked about, more detailed advice or a personalised training program, please get in touch.