5 Things a Fitness Trainer Wished You Knew About Fat Loss

You're probably not sleeping enough

Most Popular

If you're new to fitness, and fat loss is your goal, it's easy to fall into the trap of eating too little, and training too hard in an effort to tone up. But actually, slaving away at the gym five days a week could dent, rather than increase your progress.

Just ask Michael Chapman, head trainer at F45, the boutique London fitness studio which specialises in killer (and fat-burning) team-based functional training workouts, beloved by Instagram fitness stars like Clean Eating Alice and Zanna van Dijk. He shares the five keys things everyone needs to know about working out and fat loss - especially if they're new to fitness.

Advertisement - Continue Reading Below

1. HIIT the gym

If you're looking for the ultimate fast and efficient way to burn fat, look no further than High Intensity Interval Training. Despite the abundance of evidence detailing HIIT's fat loss benefits, many people still turn to the treadmill for a long, steady run. Sure, endurance exercise in a steady state is great for fat burn, but let's get real, who has the time to be working out for an hour, and what's more, who's going to stick to an exercise routine that involves long, tedious sessions on a treadmill?

Most Popular

HIIT Training involves short bursts of exercise at 100% intensity; which will send your cardiac output skyrocketing, followed by short rest periods, allowing you to catch your breath ready to go hard again next time round. This type of training has been found to increase your resting metabolic rate for the following 24 hours after your workout, meaning those calories will be burnt up at a much faster rate!

What's more, it's more fun than steady state cardio. Mix up your routine; whether you choose to swim, run, cycle, do a body weight routine at home, or design yourself a circuit in the gym, make it fun and make it HIIT. You'll quickly start to see results and it will keep you committed, which of course, is the key for successful fat loss.

Ed's note: Be sure not to do more than 4-5 HIIT workouts in a week - as this can be tough on your body and your joints - especially if you're new to working out!

2. Accountability is key

If you're embarking on your own fat loss journey, or attempting to make a lifestyle change, don't go it alone. By training with your partner, a friend or a PT you are committing time and effort to someone other than yourself, helping each of you to remain accountable to your goals.

Life can throw some curveballs at us all, and added stress can force us to place our own health as an afterthought.

In the best selling book "The Willpower Instinct" by Stanford Professor Kelly McGonigal, a link is explored between willpower being depleted by stress, and the statistical probability of you 'falling off the wagon' and bingeing.

By acknowledging the risks and taking preventative steps you're guaranteed to increase your probability of success.

3. The Energy Equation

At the very basic level, weight loss is simple maths.

In order to lose weight, energy expenditure (the energy expended whilst at complete rest, the energy required to digest and absorb food, and the energy required to perform physical activity) must be greater than energy intake (what we eat and drink every day).

Similarly, in order to gain weight, energy intake must exceed output, and to maintain weight, we must find that balance between the two.

However, this equation doesn't mean that so long as you are doing enough exercise you can live on junk food! People who fit into the definition of 'metabolically obese normal weight' or 'skinny fat' are those that may look healthy on the outside, but have a poor diet. Individuals who fit into this category are more at risk of Type 2 Diabetes and heart disease, so it's important to think about nutrition and eating wholesome foods that will fuel your body right.

4. Eat!

The old 'abs are made in the kitchen' quote you see floating around every fitness page on Instagram is pretty spot on. People with an aim to lose fat find it hard to grasp that eating regularly is a successful tactic for long term fat loss. However, eating smaller, nutritionally balanced meals on a regular basis will help to avoid unhealthy snacking, will control blood sugar levels and will ensure your metabolism stays at its peak.

5. Get some Z's.

A good night's sleep is great for many reasons, but a regular sleeping pattern is a significant factor in successful fat loss.

Studies show that a bad sleep routine have been linked with significantly increased risks of developing heart disease and diabetes as well as measurable suppression of your immune system.

Aside from this, sleep is crucial in normal function of all metabolic processes and plays an important part in regulation of your parasympathetic nervous system (i.e. the signalling system your body uses to maintain normal bodily function) - which controls digestion, stress levels, body temperature and hormones.

In short - a happy, non-stressed body will be more efficient at burning fat!

From: Cosmo UK

What do you think?

Life
Share
If You're Big On Italian, You're Going To Love This Place...
Get your Tiramisu spoons ready!
Life
Share
"Whoever Said Feminism Was the Opposite of Femininity?"
Six incredible women share their perspective on the 'F' word...
Life
Share
9 Miraculous Workout Moves to Get the 'Best Body' in 1 Minute!
An ultimate guide to #InstaFitness!
Life
Share
Here Are 12 Funniest Reactions to the Snapchat Fiasco!
Poor or not, we're def rich in humour!
Life
Share
5 Secret Tips Every Fit Girl Follows!
Thank us later...
Life
Share
Get a Flat Stomach Super-Quick With This ONE Exercise
Recommended by Harvard doctors, this effective move doesn't even require the gym or any equipments!
Life
Share
Here's Why Sairee Chahal Set Up India's First Women-Only Job Portal...
...and how she did it.
Life
Share
7 Super-Gross Things That Happen When You Don't Change Out of Your Gym Clothes
Seriously. Get out of your gym clothes ASAP.
Life
Share
How Documentary Filmmaker Sabiha Sumar Crowdfunded Her Brilliant New Project
"Getting funding from any set of investors is a terribly trying experience—there's no circumventing the pain of the process in any...
Life
Share
Age Shaming (But In Reverse)
A whole lot of young people just don't feel as sprightly as the rest—and when you prefer staying in to slugging shots, every day is...