Top Tips For Burning More Fat.
1/ Training in the morning– Studies show that if you workout in the morning on low calories, your body will turn towards stored fat during the burning process to fuel the workout. Working out in the morning also leaves you feeling great, for the rest of the day.
2/ Training & Training Intensity – What effort / intensity are you putting into your workouts? Do you just show up and go through the motions quietly in the back corner, or are you completely honest with yourself and give it your all during each class, leaving with a sweat? Elevating your heat rate not only increases cardio vascular fitness, but it also assists in the fat burning process. Training intensity is really important when it comes to changing the composition of your body.
What sort of workouts are your doing? Is your body plateauing? Crazy cardio overload with no strength/ weight training will not give you optimum results. Building lean muscle, fires up your metabolism which burns fat. The more muscle fibres your have, the more fat you burn. Choose workout classes which incorporate both cardio and weights, with intervals. If you are exercising at home, ensure you are following a similar principle. Remember, for our bodies to build lean muscle and burn fat, our bodies need to be challenged.
Never have three days off in a row, your week should consist of at least four – five sessions a week. Find activities you enjoy. If you dislike running or pull up sore after running; then don’t run. Meet and make friends, this will make your exercise experience enjoyable and maintainable – it is a lot of fun to meet up with your friends and exercise before or after work as a ‘feel good boost.’
3/ Active- Move More – Throughout your day be active! Take the stairs; if you work in an office, go for a walk at lunch time; on the weekends go for a hike, walk and/ or bike ride with family/ friends. Staying active is an important part in maintaining a healthy lifestyle. If you spend long periods which are predominately inactive/ sitting, your metabolism will slow down which makes it even more difficult to burn stored fat.
4/ Rest– Rest days should be scheduled into your workout planner, these are very important. If you don’t get enough rest your body will struggle to repair and recover efficiently. This can lead to injuries and ‘exercise burn out.’ During your scheduled rest days, ensure you do have rest allowing your body to recover and refresh for your week ahead.
5/ Nutrition– Ensure you are eating every few hours throughout the day and be mindful of the portion size you are consuming during each meal. Smaller meals throughout the day are much better on our digestive system, rather than larger meals a few times a day. The body also finds it difficult to store excess nutrients after larger meals, therefore it is stored as fat. This results in feeling really tired and/ or sluggish after larger meals. Be mindful of what you are eating; processed, salty, sugary, fatting foods will make it difficult to burn fat. Enjoy fresh fruits, vegetable, lean meat, dairy and moderation. The 80/20 rule is a healthy guideline. That is 80% of the time, you eat really well and 20% of the time you enjoy a meal out, treat or similar. Anything too extreme is not healthy or sustainable long term. Small healthy habits become lifetime changes.
6/ Water- Drink more water! Your body craves water and if you have consumed caffeine, salty foods, sugary foods or drinks – your body will require more water. Your body uses water to hydrate and flush toxins from your system and to balance fluid levels. Dehydration can lead to several problems, initial symptoms include headaches, blurred vision, poor reflects, delayed memory ability, cramping and poor workout performance. Once you have the headache, you are already dehydrated. Ensure you are drinking plenty of water before, during and after each workout.
7/ Sleep– Sleep is so important to regulate hormone levels, system repair and refresh for the following day. A lack of sleep can effect your stress levels. Increased stress levels release Cortisol into the bloodstream, this ‘stress hormone’ makes it difficult to burn fat during your workouts. If you are not getting enough sleep this will greatly impact your weight loss journey. If you have difficulty sleeping; try switching to exercising in the morning as studies show that this can help with falling asleep more quickly in the evening, eliminate caffeine (tea, coffee) from 2pm onwards, as caffeine can effect your ability to fall asleep and if you are lying awake after 30 mins; hop up and try a warm milk drink with a drizzle of honey and read for half hour, this can help some people fall asleep. The body enjoys regular patterns and routines, it has its own rhythmic clock and going to bed and rising at the same time each day will help you sleep much better.