3 Simple Fat Burning Tips
Summer is approaching fast but don’t worry, there is still time to get bikini ready.
Use these 3 simple tips to lose weight and maximise fat burning.
Tip no. 1
My number one tip for fat burning it definitely High Intensity Interval Training. I can’t repeat often enough, how HIIT is one of the best ways to maximise fat loss.
I could literally write for hours about the benefits of High-Intensity-Interval-Training, but I will only stick to a few points in this blog. Before you start worrying about the word “high-intensity”, let me explain what this training is all about.
HIIT training means that you will do a certain exercise for a short period of time on your maximum effort, then you will get a short break and move on to the next exercise and do that on maximum effort, then rest again.
The Structure of HIIT
To make this more clear, I’ve created a short example of HIIT:
I like to use the 45 mis work – 15 sec rest ratio, but you can adjust this to your own fitness level. For beginners I would recommend a 40 sec work and 20 sec rest ratio and for a more advanced of you 50 sec work and 10 sec rest is a good starting point. Of course you can always increase/decrease both the rest and work times.
So here is the example using 45 sec work and 15 sec rest ratio:
45 sec burpees – 15 sec rest
45 sec push ups – 15 sec rest
45 sec jumping jacks – 15 sec rest
45 sec squats – 15 sec rest
45 sec plank jacks – 15 sec rest
In this case I would recommend to do at least 3 rounds, which would add up to 15 mins of total exercise time but if you feel you have more in you, go for that 4th and even that 5th round.
Yes, you read it right. 15 mins of HIIT can be sufficient if you really put the effort into those 45 sec work times. Another great thing about this type of training, that you can literally do it anywhere and without equipment! In my example I only used body weight exercise, but if you do have a pair of dumbbells, you can make the most of them too by incorporating it to your workouts.
Tip no. 2
Eat the right food and eat the right amount of it!
This point may sounds obvious however eating the wrong types of food and over-eating are pretty common mistakes.
You don’t need to be “gym-rats” in order to lose that belly fat you always wanted to get rid of or gain some nice muscles, but you do need a basic knowledge about food.
We probably all have an idea of which foods are good for us and which are not so good, but here are a few examples of both categories.
So things like junk food, sugary foods and drinks, cereals, alcohol, processed or already made and packed foods, deep fried and breaded foods and crisps are just a few examples of things we shouldn’t eat and salads, nuts, dairy, grains, complex carbohydrates, meat, fish vegetables and fruit are the things we should be consuming.
The good news is that most people already know this and made the necessary changes in their diet. They even started working out regularly yet they do not see results.
The problem is eating too much food. Even though the foods we consume are in the healthy category, if we eat too much of it, our bodies will turn the extra food into fat and store it around our waist lines and hips.
Let’s take nuts as an example.
The recommended amount is a small handful per day and the benefits are the followings: nuts are a great source of fibre and provide a great range of essential nutrient, including several B group Vitamins, Vitamin E, minerals such as calcium, iron, zinc, potassium and magnesium and antioxidant minerals (selenium, manganese and copper).
However consume more than the recommended amount and you will not only be putting extra weight on but you also be risking of becoming bloated, have digestive problems or in the case of eating too many brazil nuts, you could be risking of having your hair fall out, your nails get brittle, your breath stink, and your muscles and joints might begin to ache. These are all symptoms of selenium poisoning. Don’t be alarmed, this is a very rare condition and it only happens if you eat too many brazil nuts, other nuts are fine, but you get the point.
So eat a well balanced, home cooked meal accompanied with fresh vegetables and fruit and you will see the results.
Tip no. 3
Avoid stress and have enough sleep!
Last but not least avoid stress, get enough sleep and drink enough water!
These tips seem pretty obvious, but we often forgot to hydrate properly or chose something a little more tastier than a simple water as our preferred beverage. Unfortunately most drinks contain quite a lot of sugar and tend to be unhealthy. Nothing really compares to the good old mineral water.