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Thursday, October 20, 2011

Stop Making Excuses! Learn How to Lose Weight This Summer With These 5 Killer Tips

Who the heck am I and what gives me the right to provide you these tips? Well I'm John Baines and an up-and-coming Personal Trainer who studies Fitness at the Queensland Academy Of Fitness so I know exactly what I'm talking about. The truth is in order to lose weight you have to put in the hard work, I won't sugar coat the truth, it takes great dedication and perseverance to transform your body. If you're really keen to learn how to lose weight this summer then take these 5 tips below to heart.

Write Up A Weight Loss Plan

The first thing you need to do before you embark on your weight loss journey is to write up a weight loss plan. This plan is crucial in that it has the power to motivate you through the toughest times since you are constantly reminded every time you see it on paper. Here are some of the things you need to put into your weight loss plan: how much weight you would like to lose, the time frame to lose that weight, what foods you'll be consuming along with how many meals per day, what exercises you'll use and which days you'll exercise. By writing up a weight loss plan you will be one step closer to your weight loss goal than most people trying to lose weight. So get going and write up your weight loss plan today!

Choose HIIT Over Traditional Cardio

Many people who go on a weight loss program often use treadmills using a low jogging pace. What they don't realize is that they're in fact wasting their precious time. When it comes to burning fat efficiently and quickly, slow, traditional cardio is not the way to go as not only will you burn fewer calories compared to other forms of exercise you may also increase your risk of injury from overuse.

The preferred exercise I would highly recommend is HIIT or High Intensity Interval Training. You may be thinking that this is complicated but it's relatively easy. HIIT works by alternating between walking and sprinting for a number of sets. This in effect increases your Excess Post exercise Oxygen Consumption or EPOC which results in a greater number of calories lost. HIIT actually causes your body to burn more fat and calories throughout the day than traditional cardio. So when you first enter the gym talk to one of the Personal Trainers about High Intensity Interval Training and how you could incorporate it into your workout.

Don't Forget To Use Resistance Exercises

Don't just think you can burn fat by doing High Intensity Interval Training alone. You need to have a balanced workout by incorporating resistance exercises or muscle-building exercises. You may not have any interest in building muscle mass but when it comes to losing fat efficiently and quickly it's compulsory. The reason why you need to build muscle mass is that it acts like a fat burner itself since it requires many calories to function. The more muscle you have the quicker and easier it is to lose fat.

The best muscle-building exercises are exercises that recruit multiple muscle groups during a movement. These exercises are known as compound exercises and release the greatest amount of muscle-building hormones such as IGF-1 (Insulin like Growth Factor-1), HGH (Human Growth Hormone) and Testosterone. These exercises include push ups, pull ups, chin ups, dips, body weight squats and if have access to a gym; dead lifts, bench press and barbell squats. By incorporating resistance training with High Intensity Interval Training you'll be well on your way to a leaner and sexier physique in no time.

Eat Frequently, Don't Starve Yourself

You've probably heard of the age-old adage of eating less to lose weight but what you don't know is that it is in fact seriously flawed. Why? Well if you were to eat less you also increase the risk of slowing your metabolism and burning muscle tissue instead of fat, this is not what we want! What we need to do is to eat smaller meals frequently throughout the day to provide a steady flow of nutrients to your muscles to prevent your muscle tissue from breaking down to be used as energy. Optimally you should be consuming between 4 to 6 smaller meals per day or if that's too much preparation, 3 main meals with 2 to 3 snacks in between meals.

Sleep Like A Baby Tonight

Lastly, if you want to maximize your fat burning ability then you need to sleep more than what you're used to. You may be getting 5 hours of sleep per night however you're only a few hours short of the recommended number of hours which is eight. Why 8 hours? Well 8 hours is how long your body takes to fully complete all stages of the sleep cycle. So sleep one hour less and you'll receive sub maximal results for fat loss.

You may be busy during the day with work but please do value sleep over watching TV or surfing the net. Your body will thank you for it and you'll also feel a lot better. If you're wondering how to squeeze in those extra hours of sleep make sure to head off to bed before 10pm, preferably 9pm for maximum benefit.

Get A Good Workout Program

Losing weight is more than just working out in the gym and consuming healthy food; a lot more. Working out is intense, the mental aspect of doing cardio and lifting weights is equally intense, and there is a host of information that you absolutely need to know if you plan to succeed. The best thing is to learn from someone who's been there. Go to and check out Truth About Six Pack Abs by Nationally Certified Personal Trainer, Mike Geary. Truth About Six Pack Abs will teach you everything there is to know about losing weight and keeping it off for life and you won't find a better resource to give yourself an edge.

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