It’s that time of year when we all want to get a little leaner and feel better in our own skin. If your eating and drinking habits have got away from you in the past few months, we have a simple blueprint for fat loss that WORKS.
I said simple, I didn’t say easy.
Below are simple changes you can implement immediately that, if you’re consistent, WILL have you on track to being lean this Christmas.
Yes, we’re personal trainers, but food comes first for a reason. Exercise has countless health benefits and can completely transform the shape of your body. But making good nutrition choices will have the biggest impact on fat loss.
This doesn’t need to be complex, and we have a very basic plate model that you can follow at home, when eating out or when on holiday. Following this structure 90% of the time will make all the difference.
Here’s what it looks like:
– Eat three meals a day plus a high protein afternoon snack.
– Your plate should look like this. Fill half your plate with leafy greens and other non-starchy veggies. Then use your hand as your own portable measuring tool. Add 1-2 palms of protein. Then add 1 fist of carbs. Next comes 1-2 thumbs of healthy fats. Easy!
Oh – and this is a big one – you need to LIMIT your alcohol. We’re not asking too much to say you need AT LEAST three alcohol free days a week if fat loss is your goal.
It’s important to be realistic about the amount and type of exercise it takes to achieve fat loss. It may be more or less than what you think, but the key is to get it done week in and week out. Consistency reigns!
The best way to lose fat is to combine resistance training with HIIT (high intensity interval training) and longer lower intensity cardio sessions. If you’re serious about fat loss, you really need to be moving your body every day of the week.
My recommendation is:
• 2-3 HIIT (high intensity interval training) sessions a week.
• 2 or 3 weight training sessions
• Long walk on the other days.
THE OTHER 23 HOURS OF THE DAY
What you do when you’re not in the gym is just as important. If you’re sitting on your bum all day at work, continue to sit on it in your car to and from work, and then flop on the couch after dinner, fat loss is going to be tricky.
Focus on upping your incidental movement. A great way to do this is to set a daily steps goal, which you can monitor using a FitBit or even just the Health app on your phone. Aim for a minimum of 10,000 steps a day.
The fourth piece of the puzzle is sleep. However you can, get your 7-8 hours a night. Thanks to a host of hormonal disruptions that occur when you’re sleep deprived, it’s very hard to regulate your appetite when you don’t get enough. To burn fat, your body needs sleep. It’s simple. So start prioritising it!
OUR NEXT FAT LOSS CHALLENGE STARTS NOVEMBER 12
If you are inspired to take the next steps on your journey to feeling your best this Christmas, or you just feel like you need a bit more guidance, our 6 Week Challenge is for you. Click here to get started on our next round November 12!