I’ve definitely learned a thing or two about fat loss over the last 6 years in my health and fitness journey. In all of my F.I.T. programs, I like to promote the message of fat loss, as opposed to weight loss. This is because, weight can be a very inaccurate measure when it comes to results. In fact, you could put on weight but still lose fat, which is why you should always focus how your body looks and feels, as opposed to the number on the scales. If fat loss is your goal, then here are my tips on how to blast fat off the entire body and keep it off for good.
When it comes to fat loss, it really comes down to two main components:
1. How you exercise
2. What you feed your body
Exercise smarter not harder
To melt fat off the body, you actually don’t need to spend hours on end at the gym. All you need to do is to incorporate strength training, to build lean muscle, and then incorporate HIIT (High-Intensity Interval Training) for shredding fat. It’s important to incorporate the strength training for fat loss, as the more muscle you have, the more calories you burn. This doesn’t mean you have to build bulky muscle either. Girls build lean muscle that is just as effective at melting fat off the body. HIIT training is the most effective when it comes to fat loss, because of the metabolic effects it has on the body. What’s even better, with HIIT you continue to burn calories after you finished your exercise. A HIIT workout involves performing exercises one after the other, with little or no rest in between. This keeps the heart rate up and your body goes into total fat burning mode. Another great thing about HIIT is that it doesn’t take up too much of your time, so you can get a fat burning workout in, without dedicating hours at the gym. Here’s one of my favourite 10-minute HIIT workouts:
Full body (no equipment needed)
Complete the following exercises back to back, with limited rest:
• Plank to push-up – continue for 60 sec
• Walking lunges x 20 steps
• Bicycle kicks x 20 each leg
• Push-up rotations x 5 each side
• Step ups x 20 each leg
• Hold a plank for up to 2 mins (or until you cannot continue with a straight back)
Eat the right food
You can exercise all you want, but if you aren’t matching that with a clean, healthy diet, your body won’t be efficient at burning fat. In fact, you can actually eat foods that help speed up your metabolism and burn more fat, just as eating the wrong foods can make you store more fat. If you want to turn your body into a fat burning machine, here are some of the guidelines I follow.
1. Eat enough to fuel your body
A lot of people have the misconception that in order to burn fat they need to starve themselves and drastically reduce their calorie and carb intake. Whilst this may be beneficial to fat loss in the short term, you will instantly put it back on, as soon as you return to normal eating. It’s important when you want to melt fat off long term you are eating enough, to fuel your body with the right nutrients that keeps your metabolism going. If you undereat, this can actually lead the body going into “starvation” mode, storing more fat. That’s why I like to eat regularly and in small amounts. Carbs are also a great tool for fat burning, as they help the body absorb protein to build lean muscle.
2. Eat whole foods
Packaged processed foods have stripped a majority of the foods nutrients out of the food. They also contain all sorts of chemicals and additives, including sugar and bad trans fats from hydrogenated vegetable oils, sugar, high fructose corn syrup, preservatives, high levels of sodium and other nasties that do damage to the body. When you feed your body with clean whole foods (that are as close to their natural state as possible) you give your cells energy, making you feel great and fuel your metabolism for fat burning. I eat lean meats (for protein), good carbohydrates, lots of vegetables, and a bit of fruit with nuts and seeds for good fat. If you want more details on this style of eating, then check out my F.I.T. programs.
When you follow these guidelines you really can turn your body into a fat burning machine.