Monday 19 May 2014

FIVE SIMPLE FAT LOSS TIPS


  • Monitor your calorie intake – If you are not in a calorie deficit, you will NOT lose weight!
  • Exercise regularly – 2 heavy lifting sessions a week and 3 cardio-orientated sessions a week
  • Fill your plate with veggies, (preferably dark green first, then as colourful as possible), lean meats (chicken, turkey, fish) and be very sparing with the carbohydrates, if any at all
  • Don't avoid healthy fats (avocado, coconut oil, olives) but don't overdo them either!
  • Stop with the junk food!!! You can't seriously think you can keep eating/drinking that crap and lose weight, can you?! No sweets, chocolates, cakes, fizzy drinks, alcohol, pizzas, burgers, fries, etc.

Start a food diary. Write down EVERYTHING you consume. Work out how many calories it is. Yes this means weighing everything and doing a bit of work. Suck it up buttercup; it's for your own good. If you don't work it out you'll never know, and you NEED to know how many calories you're consuming, so you can consume less. Less than “I don't know” is never going to work!

Regular exercise doesn't mean only when it's convenient, or only when nothing better crops up, or only if you're feeling perfect. Schedule it in and get it done. It's the accumulation of that effort that gives results. One good workout once in a while is just NOT GOOD ENOUGH. Aim to lift heavy twice a week – things like deadlifts, squats and military presses, and then aim to do some more cardio-orientated three times a week. That means lifting weights faster or some type of “jumping around” activity. Your workout sessions can be around 30 minutes each. That's only 2 and half hours of specific activity a week. If you say you haven't got time, quite frankly I'm just not going to believe you.

Eat more veggies!! Not only are they a great source of vitamins & minerals; but by piling them onto your plate you eating more nutritionally dense foods that are lower in caloric value. Start with dark green veggies like spinach and broccoli, and then just add as much colourful veg as you can. Protein is a MUST on your plate. Do not scrimp on protein. It is essential for growth & repair of muscle tissue. If you're not consuming enough protein your workouts will suffer greatly and you won't get the results you're wanting.

Fats are important! Some vitamins and minerals are fat soluble, so without fats you'll become V&M deficient. Fat also provides a great source of energy as opposed to the weight-gaining carbohydrates. Look to include healthy fats like avocados, coconut oil and olives. Avoid overconsumption though, as fats have a high caloric value.

How can you expect to lose fat if you continue to consume crap? If you're eating and drinking junk foods then don't come crying to me when you haven't lost the excess weight. We all KNOW that junk food and drink leads to excess weight gain. In fact, most people who just cut out the junk food, the takeaways, the fizzy drinks and the alcohol will experience a substantial amount of weight loss. Try it. It works.


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Personal coaching can help you achieve the results you desire, as well as giving you the necessary effective tools you need to keep striving forwards, to keep changing and progressing on your journey.


Challenge everything, especially yourself.

Alex Kay Grimmer


Contact me for Kettlebell classes and Personal Training in Southend-on-sea.
Please visit my website: ALEXKAY

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