I want to lose weight, I want to look smaller, I want to lose fat, I want to drop 10kgs, I want to reduce the fat in my thighs, bum, arms, legs etc etc etc etc etc etc.
This is the No 1 goal for most people when they embark upon a new exercise regime. I have heard it phrased a 1000 different ways.
If I could answer the question quickly and efficiently with a ‘one size fits all approach’ I would be a millionaire! I cannot do this (unfortunately). It is not always as simple as reducing the amount of energy you put in (food) and increasing the amount of energy you put out (exercise). There are so many things that need to be taken into account when determining how to lose body fat and I do not want to bore you with the science here.
What I can do is share with you the routine I use with myself and with my clients. FYI, I was an overweight teenager and struggled with my weight and self esteem all the way through my formative years. I always like to share this information with my fat loss clients. If I can get the weight off and keep it off I can help you do the same.
My clients and I have achieved great results and dropped massive amounts of body fat by following the basic principles I am going to share with you. Please remember that every body is different.
Exercise per week:
2 – 3 x 20 min Interval Training
I would advise that you use High Intensity Interval Training (HIIT). This training combines brief intense efforts with recovery periods. For example, go hard for 30 seconds, rest for 30 seconds. Do this for 20 minutes, 2 – 3 times a week for best results.
2 x 45 min Resistance Training sessions
I would suggest using a Personal Trainer in order to learn correct technique and gain an understanding of your current capabilities. Never embark upon resistance training sessions if you do not know what you are doing. If your budget does not allow for a regular trainer simply invest in a few weeks worth of sessions and insist the trainer teach you the following movement patterns:
These are ‘Big Bang’ exercises that use lots of muscles at once and therefore are an effective way to train and an effective way to burn body fat.
Alternatively, join our outdoor group training sessions. We incorporate both intervals and resistance training into our workouts.
That is only 2.5 hours a week training. The key is to train smarter rather than longer.
Your week might look something like this:
Mon 20 min intervals
Tues 45 min resistance session
Wed 20 min intervals
Fri 20 min intervals
Sat 45 min resistance session
Remember start slow and progress each week. Start with only 2 interval sessions and progress to 3 when you are ready.
Nutrition is key to losing body fat. If you do not get this right you will never see the results you want. Make no mistake, if you do not eat correctly it does not matter how much exercise you do, you will not drop body fat effectively.
These are guidelines only; this is what has worked for me and for many of my clients. You should seek advice from a professional before you change your diet drastically.
In short, I eat 5 times a day. I eat every 2 to 3 hours. I incorporate a portion (fist size) of protein and one of carbohydrates to every meal and make sure I add fresh fruit and vegetables to my daily intake. I also make sure I have a small amount of healthy fat.
A typical day for me might look something like this:
6.00am: Hand full of almonds, small fat free yogurt and small serve oats. Coffee. Water.
9.00am: Protein shake with fruit (real food is better! But not always practical) Water.
12.00pm: Barramundi steak, salad, small serve avocado hand full brown rice. Water.
3.00pm: Tuna wrap with salad. Water.
6.00pm: Chicken stir-fry with lots of broccoli and green beans. Water. (Glass of red occasionally!!!….) Water.
If you eat right, train effectively and follow these guidelines you should see results in 12 weeks!!!