Burn Fat Fast!

Burn Fat Fast

When we hit the gym and our aim to lose weight, or FAT more precisely there are a number of paths the gym goer has. Initially the first reaction may be to jump straight on to the treadmill, cross trainer or bike and trash out 30 odd mins of moderate pace exercise, going through the motions and not really accomplishing anything except for depleting a bit of your glycogen stores and most probably making you quite bored an dishearten towards exercise in general. This may seem like the right path but it is not.

Don’t get me wrong, this exercise is good and if you are coming form an very sedentary lifestyle then anything is better than nothing and you will have some positive effects…but let me tell you the secret…Fat Loss is not that hard…J

First things first…Weight loss is not the answer…Body Composition is what will give you the lean, toned look you are after.

Take a look at this comparison of Body Fat vs Muscle Tissue.

  

So if you weight 12st with a Body Fat of 10% you will look a lot better than weighing 10st with a Body Fat of 20% !

***Muscle burns 4 TIMES as many calories as Fat just by being in your body***

Try adding these 5 guideline to you training to aid your Body Composition and start getting the results you what!

1.      Kick-start your day with 10-15 mins bodyweight exercises at home. Try this short routine to blast your metabolism and get your body stoked for the day!

·         30 Seconds Jogging on the spot with high knees

·         10-15 Press Ups

·         10-15 Squats

·         10-15 Tuck Jumps

·         10-15 Burpees

·         30 Seconds Skipping

*** Repeat this 5 times resting 30 seconds between cycles***

2.      Start your gym workout with Resistance Training. 

Aim to do at least 30 mins of resistance training targeting the whole body before you hit your cardio part of the workout. By doing this you are aiming to break down muscle fibres which then have to be repaired by the body. This recovery takes energy and the body will therefore be using excess energy for the next few days to do this.

With Cardio training the body is able to recover a lot quicker so although you may burn more calories in the session by hitting the treadmill, the resistance training will burn a lot more in total over the next 48 hours!

3. Stick to Compound or Multi Joint exercises over Isolation or single joint exercise.

A squat will use a lot more energy than a bicep curl and also break a lot more muscle fibres. Its all about getting the most Bang for your Buck in the more efficient way possible. 

Try this routine to hit all your major muscle groups a get that fat melting off you!

·         Warm Up 5-7 Mins Cross trainer

·         5 Sets of 10-15 Reps Squats with 30 seconds rest in between. If Bodyweight squats are too easy add some weight!

·         3 Sets of Weighted Burpees. Hold on to Dumbbells as you do these so you have to press them as you stand up. Remember to keep you head up and back straight. 30 Seconds rest between sets.

·         5 Sets of 10 Reps of Bent over rows, Barbell or Dumbbell. By doing this we are working  are back which is one of the biggest muscles in the back with a big Multi Joint move. 30 Seconds Rest between sets.

·         5 Sets of 10 – 15 Reps of Press Ups. These can be done on your knees or as a complete press up if you can. Keep the movement slow and don’t rush it, touch your chest on the floor and as it touches lift you hands of the floor and then push back up. No cheating allowed ;)

***This will be a great start to your workout routine, hit all your major muscles and really set your fat burning furnace on fire!***

4.      Follow your Resistance with cardio.

If you have hit your resistance with maximum intensity then by the time you come to your cardio, you will be primed to really start attacking you fat stores for energy.

·         Add 20 – 30 mins of Low intensity or High intensity interval training cardiovascular exercise in after your resistance work.

This will cause the body to take most of its energy needed from fat cells as the resistance training would of depleted the favoured energy source of glycogen.

***With the Low Intensity aim to keep your Heart rate at around 60 – 70 % of its maximum for the entire time. (Find out your heart rate zones on our Free heart rate calculator)***

5.      Protein is the Whey to go.

Add a source of Protein to every meal. Not only will this aid in the recovery of your muscles and body, it will also help decrease your appetite so that you don’t reach for that sugary treat and more importantly, minimises the insulin release so that your blood sugar levels remain more stable.

Try adding one of these sources of protein to your meals

·         Whey Protein Shakes

·         Chicken Breast

·         Turkey

·         Lean Beef

·         Salmon

·         Tuna

·         Eggs

·         Beans, peas and Lentils

·         Low Fat Dairy (e.g Cottage Cheese)

So there you have it.

Try adding a few or all of these guidelines to your training in your quest to Burn Fat Fast!

Eat Clean, Train Hard, Win Easy

Thanks for reading.

Nick Bell

Personal Trainer

New Body Fitness and Nutrition

Official Pro Grips Dorset

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