5 Tips for melting body fat

5 Simple Diet and Exercise tips you can implement to speed up your goal of burning bodyfat:

1. Stop doing long steady bouts of cardio

Low effort, long time duration cardio will not burn the free glucose that is in your system and liver stores. Yes it will tap into your fat stores but the relative burn is a drop in the ocean as you have enough stored body fat to go without food for an entire month and still be breathing at the end of it. This is why higher intensity, shorter duration is better, think of it as digging a huge sugar hole, the more intense the session the bigger the hole that your body must restock (from fat stores) providing your nutrition is on point.

2. Build muscle

Yep you read it, to do this you need to lift weights and heavy ones at that. Give body pump a miss this week and try doing a weights session in the gym. Lift weights that you find hard to do more than 10 reps with. This will build lean muscle, not bulky muscle (thats more about what your eating), the more lean muscle you have on your frame the higher your basel metabolic rate. This is the rate your body burns energy (calories) as fuel to get you through the day.

3. Focus on nutrition

At most, active people might spend maybe 5 hours in the gym per week, this is nothing in comparison to the 15 hours a day you are eating, or thinking about food. If you are constantly supplying your body with calories, especially forms of glucose (the bodies preferred energy source) you will be unable to make a dent. To burn fat and display your hard earned muscles you need to be in a slight calorie deficit each day. Thats using more than you take in, you can still eat lots and should do but make sure that the bulk of your food comes from not sugary carbohydrates, lean proteins and healthy fats.

4. Stop following “diets”

The main thing all “diets” have in common is they are always restrictive, not inclusive. Usually attacking 1 macronutrient over the others and banning it. Carbohydrates and fats tend to take the brunt of the abuse. Both are essential in a healthy lifestyle just learn to moderate them and take them at the right times. Carbohydrates for instance are received better by the body after a hard training session. Fats are necessary but you only need a little, fat contains 9 calories per gram whereas protein and carbs contain 4cal per gram. Do not be afraid of fat but make sure you keep track of your consumption and always opt for the better varieties, Olive oil, coconut oil, butter, avocados and nuts.

5. Track progress but not just on the scales

If you are not tracking your progress how do you know if what you’re doing is working?? Every 4-6 weeks make sure you take the time to assess then adjust things accordingly with your training and diet. Best options for this are weight, measurements, body fat reading, progress photos and performance tests. You do not need to do them all but choose at least 2 as for instance just using the weight on the scales is not a great indicator of progress as if you follow my above advice you may actually gain a little scale weight in replace of muscle for fat as it is denser and heavier. But if you also lose body fat then you know its the right kind of weight.

I hope this advice has been of help, this is just some of the basics we use with our personal training clients at our gym Anatomy 37 in Tonbridge. If you would like more information on any of the above points please don’t hesitate to get in touch.

Adam