Optimising Your Workouts For Fat Loss (Part 1 of 3)
Welcome to part 1 of my optimising your workouts for fat loss blog series.
If you have been training for a while and want to BOOST your results, or even if you have limited time and want to get the most out of your workouts, you will benefit from reading through this blog on how to optimise your workouts for fat loss.
Now… as I always say, a DONE workout is better than NO workout.
Meaning, if you are limited to training at a certain time of day, or have restrictions on the types of exercise you can do, it is always better that you give SOMETHING a go, rather than stressing over doing the PERFECT workout.
But if you have been training for awhile, or if you have more time in your daily schedule to be able to be a bit flexible, or are ready to take things to the next level, then deploying some of these strategies will be a great help to give you an extra boost.
So let’s get started…
1. Prioritise Resistance Training
Now, I know what you might be thinking…. I want to lose fat, not build muscle!
But what you forget (or maybe don’t know) is that muscle is metabolic tissue… meaning that building that little bit more lean muscle, will mean that by default your body will utilise more calories, even while at rest!
This creates a win/win cause not only will you look more toned, but if you get your caloric intake right you create a suitable deficit for faster results.
If you want to work out the right caloric intake for you this blog HERE has a macro strategy you can follow, or this blog HERE has how to write your own meal plan.
Or, if you want me to write you a meal plan, you can find out more about that HERE.
Now before you worry about ‘bulking up’ and looking super muscley this is extremely hard for women to do. It’s even hard for men to do!
You need to be training for a very long time, following a specific weight lifting strategy, eating in a moderate to large caloric surplus, and even then most women still need to take testosterone boosters or PED’s (performance enhancing drugs) to put on significant size.
A lot of the bikini models you see online, aren’t actually that “big” it isn’t until they step up to do physique divisions that they start to get big. What makes them look big is correct posing, and also being extremely lean (so definition is more obvious).
So, in other words you shouldn’t fear lifting weights.
It’s going to give you better long term, sustainable results.
If you are really worried, you can go with a higher rep, lower weight, short rest strategy rather than a low rep, high weight strategy.
There are also other benefits to resistance training such as improved insulin sensitivity (which is great for people with PCOS, pre-diabetes or type 2 diabetes sufferers), and improved bone density and muscle into old age (which is linked with longevity).
2. Train Fasted
Doing fasted cardio is a great way to prime your body to get into ‘fat burning’ mode a lot quicker.
Because your body doesn’t have to utilise energy from food you have just ingested first, your body can go straight to using a little stored glycogen and then onto body fat!
Now depending on your own personal health requirements, you may be able to do a more intense HIIT or circuit style workout while fasted, or you might want to stick with doing a lighter ‘morning walk’ style workout.
Listen to your body.
If you get the shakes, feel sick, feel dizzy or have any contraindicated health issues training fasted might not be for you.
Personally, I like to get up, have a nice big drink of lemon water then go for a fasted morning walk and do some stretches. It has actually been bumming me out that I can’t do this while pregnant, cause I just feel so good when I do it… and it puts me in such a good mood for the day.
First thing in the morning is prime time to train fasted.
There are some people who would argue that you can do it in the afternoon if you haven’t eaten for 3 to 4 hours beforehand to get similar benefits, and while you may, our biological hormones in the morning are different to our evening ones. For instance we (should) get a cortisol surge first thing in the morning to get us up and going for the day. This works perfectly for getting out and getting active. This is perfectly normal and natural and getting this cortisol surge at this time of day is optimal.
3. Have A Plan
One of the quickest ways to fall flat, especially if you aren’t experienced with exercise, is to just go into it haphazardly.
If your goal is to burn fat, you need to have a plan that will help you achieve that.
This goes for diet AND exercise. Both should work synergistically together.
Your plan need not be complicated, but it needs to be effective.
Even if you spent a little of your time writing up a plan to get you started that is better than just turning up at the gym and thinking “well what am I going to train today?” or putting things off to the next day cause you don’t have a concrete plan and agreement with yourself.
Now, if you’d like something to help you get started… you are in luck! I have a couple of free resources…
If you look back through the history of this facebook group, or search ‘exercise plan’ you will find loads of ideas.
Or you can download my free B.Fit Plan HERE.
If you would like something personalised and tailored to you and your lifestyle, you can find out more about that HERE.
I hope you have enjoyed part 1! Feel free to ask any questions in the comments below... and don't forget to check out part 2.
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