Fatloss Tips – Exercise

Last month we put together a list of short and sharp fat loss tips. They were so popular that we’re going to put together a couple more lists. And to hopefully further help, we thought we’d categorise them so you could work at one thing at a time (which seems to be the most effective way at approaching a new task, from a results and sustainability point of view).

This week – Exercise

  • Resistance training (either using external resistance like a weight or just your bodyweight) improves your body’s ability to handle sugar, therefore is a fantastic way to get leaner and improve the way your body looks and functions.

Work with someone who knows what they’re talking about (i.e. they’ve got a proven track record) to develop a resistance program you can work on 2-4 times/week.

  •  To further the point on resistance training, the exercises the get the biggest bang for your buck when fat loss is concerned are the ones which use lots of different muscles at the same time. For example, deadlifting (lifting an object off the floor), squats, pull ups, press ups etc. burn far more calories and will get you leaner a lot quicker. Try a circuit of the above 4 exercises, performing 12 of each exercise at a weight where you can just about do the 12th rep with good technique, with no break in between exercises, e.g. 12 deadlifts straight into 12 pull ups (or assisted pull ups), straight into 12 squats, straight into 12 shoulder press (or press ups). Rest for 60 seconds then repeat 3 times. If you do it properly, you won’t be doing much else!
  • One of the most effective forms of exercise to burn fat is interval training. This involves carrying out an exercise (walking, running, cycling, squats, anything!) at a moderate to high pace for a short time, have a little breather then repeat.

Example interval training session:

Walk as fast as you can for 1 minute, walk slowly for one minute. Repeat for 20minutes

  •  Try something new. Apart from the new activity forcing the body to move in different ways, the brain LOVES learning new things (which also helps keeps it young and sharp as well), especially when it comes to exercise. It’s called novel movement. And when you first crack whatever it is your trying, for example a forward roll, your body releases chemicals that provide that lovely sense of achievement which can propel you to carry on and explore the next adventure.
  • Everyone asks: What is the best exercise to lose weight? To start off, the best exercise is: the one you’ll do. Following a good program is better than not following a perfect program. So if you’re new to regular movement, pick activities you enjoy doing

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