Everyday, at least one of our coaches gets asked “what is the best way to exercise for fat loss?” or some variation of this. The common buzz words are ‘lean’ and ‘toned’, and most girls are now aware that they should incorporate some form of resistance training (i.e. weights) into their program to achieve this, but are scared of becoming ‘bulky’!!!
Using our four foundations, we share the answer to proven fat-loss, and help you girls achieve that strong, athletic, feminine look.
1 Weights are a priority
Weights will NOT make you bulky! We know we’re not the only people preaching this, and it’s important you take note. Our female clients already know this but we are happy to repeat this message over and over and over again. Training with weights, whether it be barbells, dumbbells, resistance bands or even body weight, will build muscle which will actually support fat-loss.
Even if you are carrying a little bit too much body fat (not for long after you have put these points into action) you need to shape the muscle underneath the fat, so when you reduce your body fat you reveal a strong, shapely physique. If you only ever lose fat and don’t build muscle, you’ll be left with a skinny soft look, which isn’t what you’re after.
PLUS, training with weights or resistance increases your metabolism* and does actually burn fat!
2 Train your full body
You need to be training your full body. If you want to burn fat from your bum, thighs, stomach, hips or arms, then you need to be training your entire body.
Isolating body parts (e.g. back day, arms day etc) play a role in some programs, but to burn fat and achieve an athletic, feminine physique you are much better off doing full body workouts that challenge multiple muscle groups through athletic movements and ‘big’ lifts.
We call it getting the most ‘bang for your buck’, i.e. the most out of your body every session. This way you will be building muscle, keeping the heart rate up to be able to send blood pumping all around your body to keep up with demand, and so in turn you will be keeping your metabolism high.
3 Don’t forget your cardio
Even after all the above being said, cardio is important too. We do have our female clients do some cardio in their programs too.
Cardio does burn calories of course, but this isn’t the main reason to incorporate it. Instead, use cardio to keep your heart healthy and your body active.
In terms of what kind of cardio to do, that’s completely up to you. However, our one biggest piece of advice is to ‘mix it up’. Sure, go for a long steady jog, especially if you have the time and the weather is good, but sometimes do short sprint sessions or hill sprints. You can also get your cardio done in your weights sessions. Try using kettlebells, prowlers or rope battling for short durations interspersed with short rest periods i.e. tabata training*. Circuits are also a great way to include cardio at the end of your sessions, or even the whole session. Usually for these, reduce the weight and increase the reps, perform say 5-8 different exercises on the bounce before taking your rest.
4 Is your program sustainable?
This is often the most important aspect, and one that is often overlooked.
LIFE TIP: One of the most important aspects in achieving any goal is consistency.
What’s your goal? How are you going to achieve it? Write a plan…and STICK TO IT!!
Even the best fat-loss plan in the world won’t work if you don’t actually do it!
It won’t happen over night. There may well be set backs or obstacles but the key is to believe in what you’re doing and be consistent.
You should have workouts that you enjoy. Yes they should be challenging, but you should be looking forward to your sessions and more importantly you should feel great afterwards.
Once it becomes part of your lifestyle, you are on course to achieving everything you set out to.
Metabolism – Chemical reactions in the body’s cells that convert the fuel in the food we eat into the energy we need to power everything we do e.g. moving, growing, thinking.
*Tabata Training – High Intensity Interval Training (HIIT) that lasts 4 minutes. Pick an exercise and perform that exercise for 20 seconds followed by 10 seconds rest, and repeat this a total of 8 times.