We’re talking fat loss, and how to do away with that excess belly fat you just can’t seem to shake.
The good news… any movement is going to help. Just by becoming a little more active you automatically increase your bodies ability to get more nutrients into the working tissues, instead of storing that energy as fat.
Since the turn of time, we were designed to be movers and lifters. Sitting for prolonged periods of time (i.e work, commuting, TV, & internet) have dulled our ability to drive this excess energy to where we want it. The common misconception relating to this is to then limit our intake of carbohydrates & that evil word FATS. For most, this can be a big mistake! The more we limit certain foods and nutrients, the slower we can become at using their value.
But not to worry, there are certain strategies that can assist in re-heightening your metabolic senses! One of those is aerobic training. Aerobic training not only will increase the bodies internal response to exercise (in the way of insulin sensitivity) but the distribution of energy to your muscles, as opposed to shifting them to your fat cells! Combine this with a solid weight training plan aimed at improving your lean muscle mass, and you’ll have the ability to tap into some new fat burning potential!
There are a few little tips and tricks to effectively do this.
Firstly, in order to obtain a steady and healthy weight loss, we must be in an energy deficit. This can be achieved through diet, exercise, or even better, BOTH. Not every day but most days.
Secondly compliance. “You will only get out what you put in”. Weight gain did not happen overnight, and neither will weight loss. Make small rather than large adjustments where needed, but above all else, stick to the plan consistently.
Now, to give you some information that puts it all together, here are a few training recommendations to get you started on your fat loss training programme.
Initially should be ones that you are capable of without injury. For example, steady state cardio (walking, swimming, jogging). Try this for around 45mins, to begin with, mixed in with sessions of higher intensity for around 25-30mins. Aim to complete a few of these each week as a minimum.
This is where we (personal trainer and coaches) come in. Programs should be specific to needs & capabilities of the individual. Bang for your buck exercises like as squats lunges pressing and pulling variations and more. Interspersing these movements with moderate to high volume sets, and tinkering with rest periods to increase intensity levels. Calories burnt in a session should be monitored and targets should be set.
Should be whole food based and plenty more plants. It is important to obtain a blood test from your local GP and determine if blood sugars are too high or any other conditions are present. Your macronutrient break down should be as follows CHO determined based on blood results, Protein 1.8g x your body weight in kilograms, and the rest made up of fats. Fat is not the enemy and is the only macronutrient that does not drive up insulin.
Remember, fat loss will only come about after periods of consistently hitting your targets, training hard, and making lifestyle commitments that cater towards these needs. Make it a priority, work for it, and it will happen.
Now get up go out and get active!
Written by Former Performance PT Trainer, Mark Jordan.
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