More than ever people are becoming increasingly overwhelmed with information on fat loss and whatever the latest scientific research can conjure up. We are just constantly bombarded with conflicting information everywhere we look about 'our health and bodies'. We have never lived in a more body-obsessed society than today.
Writing our top 3 fat loss tips was always going to be tough because we want to avoid adding to the 'noise' that is fast becoming the overwhelming BS spilling out of the mainstream media and so called fitness experts.
What's more, because of all the conflicting information people are just more confused than ever before. Just when we think we have a firm grasp on what works for fat loss we're hit with the next big craze sweeping the western world.
In a latest comment made by Thomas Plumber (Health and Fitness business entrepreneur) he said that in all his 33 years in the health and fitness industry, this profession has moved on more in the past 3 years than it had done in the previous 30years.
Scary thought really and is one of the reasons the general public just can't keep up.
So the last thing we want to do is add to that noise that you hear every day. Instead we are going to give you real, honest, common sense, zero BS advice.
The information that we are going to give you has taken us 10years to compile. It's that effective, that every time we coach a client we are using these 3 things sometimes in various formats but still using the same foundations.
We prefer to break the information down into 3 categories.
1) Motivational Mindset.
2) Optimal Nutrition.
3) Effective Exercise.
2) Optimal Nutrition.
3) Effective Exercise.
And when used in that order they are the most effective. Like baking a cake, the ingredients must be exact to the recipe otherwise it won't turn out the way you want it to.
We are going to give you the most advanced, effective and cutting edge pieces of advice, holding nothing back.
Here we go...
1) Motivation Mindset
This is hands down the biggest fat loss tool you must master to stand any chance of getting the body you desire and ultimately feel how you want to feel (whatever that maybe).
Without the correct mindset there is no real purpose behind eating healthier and exercising. Without it, it's just a waste of time.
Why?
1) You'll either not stick to, because when the going gets tough and shit happens in your life your health will go to the back of your priority list.
2) You'll not give as much to your program as you need to because you won't know your WHY?
Every week we ask our clients when they come to the studio... Why are you here? This question is to provoke an answer and get into their heads why they are working out in the first place.
This is huge; just imagine going into every single workout and knowing exactly what your goal and purpose is? Those that know the goal give more and achieve more... FACT.
So Tip number one... Get a purpose. Set a goal. We're not talking about wanting to drop 20lbs. That goal is far too vague. You need REAL aims and feelings to back up your goal/s.
How you wish to feel will always be stronger than how you want to look. You could drop 20lbs but if you're still unhappy with your body then that won't make a blind bit of difference to you.
However if you wish to feel healthy, strong, happy, in control of your lifestyle and body then these are far more personal to you. All you have to do is match a goal with how you want to feel. For example if you want to feel 'happy' what would make you happy?
As well as your goal you must have self-belief and 'actually' believe you can achieve them. There's NO POINT in setting goals that you don't truly believe you can achieve.
You need to whole heartedly believe that you can achieve your goal and that nothing will stand in your way.
2) Optimum Nutrition
Nutrition is the minefield of fat loss. One expert says one thing and another says something completely contradictory.
For effective fat loss when it comes to nutrition the rule of thumb is to control our blood sugars levels and avoid insulin spikes.
Insulin spikes are caused when we consume too much sugar at one time, e.g. when we consume more than 5grames of sugar per serving. Our body has to deal with this and releases a ton of insulin transporting all this sugar now in the form of glucose to our body's cells to be used as energy.
However over time our cells reject this glucose because prolonged exposure to too much glucose causes us to become insulin sensitive therefore the excess glucose is turned to fat and stored.
Another kicker is that the more excess insulin you produce due to a high sugar diet or consuming fake sugar like aspartame found in diet drinks and low fat foods, the excess insulin is turned into fat as well. Also resulting in lowering your blood sugars levels making you crave MORE sugar, and the cycle continues.
There really is no getting away from it!
There really is no getting away from it!
Aim to avoid or reduce low fat foods that contain high sugar servings, breakfast cereals, bread, pasta, pastries, chocolate, milk, cream, alcohol, diet drinks, fizzy drinks, cordial juices, fruit juices, biscuits, raw sugar and dressings. Remember if it contains more than 5grams of sugar per serving... Get rid.
Opt for more wholesome natural foods such as: Rye bread, oats, grains, legumes, vegetables, quinoa, coconut milk & oil, raw honey, full fat natural biolive yogurt, blue berries, raspberries and black berries etc.
3) Effective Exercise
All exercise is NOT created equal!!
If you really want fat loss results you need to boost your body's energy requirement.
Resistance training is the most effective way to burn fat because when done correctly at a high enough intensity it will release something called cartomine. Cartomine is like the passport control for your muscles; the more of it that is present in your muscles the quicker fat can pass through and be burned as fuel.
An added benefit is that resistance training increase's metabolic rate, which is the rate your body burns calories. The quicker your metabolic rate the MORE energy your body requires. Pair this with a balanced healthy eating plan and your body will need more energy, thus taking it from your fat stores.
To produce an effective enough intensity level we recommend you do superset set resistance training.
So a workout of: 45 seconds of squats, followed by 45 sec of push-ups is very effective. You reduce the recovery period down and up the intensity level. You could also do HIIT Training (High Intensity Interval Training) at the end of your resistance training i.e. 20seconds of sprints followed by a 20sec rest and repeat for up to 4-5minutes.
So there you have it, 3 of our top fat loss tips to help you finally wade through the vast amount of information out there and achieve fat loss results beyond anything you will have experienced before.
Mindset - Set believable, feeling orientated REAL goals that mean something to you.
Nutrition - Cut out or dramatically reduce sugar and refined carbohydrates for maximum effects on for fat loss.
Effective Exercise - All exercise is not created equal. Complete Superset resistance training exercise to increase metabolic rate and burn fat.
To make all of the 3 above more effective we suggest seeking out the professional support and motivation of a coach with the same principles in your area.
There is no secret pill, magic potion or underground fat loss advice; it just comes down to science, principles and common sense.
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