There is a common misconception that in order to get fit and lean you need to slog yourself out at the gym. I see so many girls hammering themselves on the cardio machines trying to shed fat and those extra kilos. In fact I used to be one of those girls. Little did I know back then that in order to burn fat and stay trim it’s about training smarter not harder. I also learnt how to look after my body with nourishing food and rest when I need to. So if you want to tone up and get fit here are my tips for getting the best results from your workout.
Switch from long cardio sessions to strength training
A key to burning fat and getting lean is to build muscle. And no I’m not talking about getting bulky here, I’m talking about nice lean muscle where you look fit and toned. Running for an hour on the treadmill isn’t going to give you this result. When you have more muscles you burn more calories, even in your sleep. My body only really started to change when I switched my workouts to strength training in the form of weights and HIIT (high intensity interval training). HIIT are short and intense workouts where you perform one exercise after another with little or no rest in between. It includes core, cardiovascular and resistance training so it promotes power, flexibility & aerobic endurance while shredding fat to get a lean defined physique. The best thing about it is you can burn way more calories in half the time compared to going for a long distance run.
Allow for rest
Recovery and rest days are just as important as exercise. We cannot expect our body to recover and work with us to achieve our goals if we do not allow it to recuperate. By exercising too much you can overstress the body affecting your stress levels and nervous system, putting it into fight or flight mode. When your body is in fight or flight, it does everything it can to store on to fat. So allow yourself to rest and recover when you need to. Sleep is another important factor as that is actually when our bodies repairs itself and the magic happens. I always recommend 6 to 8 hours sleep a night minimum.
Make sure eat enough protein, a wide range of vegetables and eat regularly
In order for your muscles to repair you need feed it the right stuff. If you are depriving your body and living off lettuce leaves to “slim down” or starving yourself then you will only be doing your body more damage than good. If you have done my 28 day shred program you will know I always promote to eat regularly and incorporate good lean protein into your diet, along with lots of vegetables. This will not only help you recover better from your workout but keep you energised all day long. If you are feeling drained and tired, then that can be a sure sign you aren’t having enough protein or eating enough. Think about adding in a clean protein shake post workout and try to eat a wide variety of vegetables to expand the vitamins and minerals in your diet.
Add supplements if you need to
No I’m not talking about those crazy chemical filled pre workout supplements, that just pump your body fill of caffeine and give you the jitters. However there are some great supplements you can take that play a huge role in helping you achieve your results
faster. I believe in getting most of my nutrients & protein from food sources, but a lot of people choose to take supplements to fill any gaps they may have in their nutrition. My recommended supplements are:
- L-Carnitine which helps burn fat as energy
- L Glutamine which helps your muscles recover, helps your digestive system and supports your immune system.
- BCAAS which help with lean muscle building, recovery, helps prevent muscle breakdown, fat loss and performance.
- Fish Oil & Flaxseed Oil Tablets/Liquid Essential for hormone function, assists with fat loss and muscle gain, mental health and digestion as well as overall health and wellbeing.
- Creatine Monohydrate which helps to build lean muscle, improves muscular endurance and increases anaerobic power and performance and fights inflammation following muscle damaging exercise.
Please always speak to your doctor first before taking supplements.
It took me years to figure out that the best results come from training smarter not harder, so I hope you found these tips useful and can start getting results you want from your workouts. I am constantly sharing my workout videos on Facebook and Instagram, so please come by and check them out.