We all aim to have lower levels of body fat, but there is so much contradicting information around its hard to know what or what not to do. Hopefully these tips will help to put you in the right direction.
1) Avoid simple sugars
Sugar or any white processed carbohydrate will cause an insulin spike in the blood stream just after eating. This, in turn, causes the body to hold onto fat stores. You will also notice a massive fluctuation in energy levels, really high just after consumption and then dip low quickly which makes the body crave more. White bread, pasta and rice also have a similar effect. Make sure you eat whole foods, low in sugar an d full of complex carbs (brown rice, quinoa and sweet potato).
2) Do interval training for your fitness
The fluctuation of heart rate that occurs during interval training causes you to burn the most amount of calories in the shortest period of time and will improve your fitness at the quickest rate. Make sure you do full body exercises that use the most amount of muscles (burpees, Kettle bell swings, squat jumps etc).
3) Try to drink nothing but water
Water is the most important thing for your body, every function that it performs needs water in order to do it and a lot of people massively under consume. You will find your energy levels increase when you are more hydrated and it is also great for the skin and hair.
Any drink that you have with calories in are just empty, wasted ones so grab that water bottle and aim for 2-3 litres a day.
4) Do resistance training
The more lean muscle the body has, the more calories it will burn on a daily basis just keeping you going. Women often shy away from lifting weights with the idea that they will make the huge and muscly. If only it was that simple. As women have 50 times less testosterone that men, it is near impossible for them to become big and muscly without some for of illegal supplement,
Make sure you do compound exercises which use more than one muscle group like a squat, lunge or deadlift.
5) Be as active as possible
The more you move, the better. Everything that you do causes energy (calories) to be burned, if you are consuming less that you are burning off then you will be on track to lose weight. You do not need to spend your money on fat burners or any other miracle pill because 9 times out of 10 they wont work.
Eat clean, exercise often and have a healthy life.
For more information, or for a specific diet plan please get in touch.
DC Personal Training
DC Personal Training