5 FAT LOSS TIPS

1) Fasted Exercise

Go for a 30 minute walk/run/cycle/swim before breakfast, as research has shown that exercising in a fasted state (usually possible only before breakfast), coaxes the body to burn a greater percentage of fat for fuel during vigorous exercise.

2) Hydration

Your body is made up of about 60% water. All of your body’s cells are full of water, and they are only able to repair, grow, and communicate with each other properly when you are well hydrated. Drinking more water will help your concentration, improve your performance and speed up your fat loss. When you wake in the morning you can be quite de-hydrated, as you lose water through sweat and water vapour in your breath. Start your day off with a pint of water first thing in the morning and you will be feeling and looking great in no time. You should be aiming for 2-3 litres of water intake in total during the day, with an extra 500mls per 30 minutes of training. An easy trick is to spread this out over the day by setting your watch to “sig” function (lots of watches have this function), where the watch will beep on the hour every hour to remind you to drink a glass of water.

3) High Protein Breakfast

A healthy breakfast containing protein and healthy fats, e.g. a quick vegetable ommelette:

2 organic eggs

1 cup spinach

mushrooms

spring onions

tomato

olive oil

can boost your metabolism by as much as 30% for 12 hours after the meal. Postprandial thermogenesis (your body heating up in response to digesting a meal) is increased 100% on a high protein diet compared to a high carbohydrate diet. Ideally save your carbohydrates (bread/rice/pasta/potatoes etc.) for after exercise, when they will be used to re-fuel your muscles and not be stored as fat.

4) Resistance Training

Resistance training, in the form of resistance machines, free weights, bodyweight training or kettlebells (with proper form) will also help to burn fat and strengthen your muscles, giving you a leaner, more toned look. Resistance training can also be used to correct postural imbalances and reduce your chance of becoming injured, keeping you on track towards your goals.

5) Healthy Fats

Healthy fats in the diet can actually help to burn fat. Don’t believe all of the anti-fat marketing out there, as many companies would have you believe that all fats are bad. While you should limit the amount of bad fats (trans fats and saturated fats) in margarine, hydrogenated vegetable oil, fast food etc, you should aim to get more good fats (mono and polyunsaturated) like avocados, olive oil, flax seeds, nuts etc. Omega 3 fish oils can also improve the rate of fat burning (oxidation) in your body, as well as helping to reduce joint pain, improving circulation and may contribute to a lowered risk of heart disease.

Wrap-Up 

String these 5 tips together as part of a personalised fitness and nutrition plan and you can expect around one pound (lb) of healthy, safe weight loss per week of your programme, or more depending on your starting point. Call in to Fernhill Leisure Centre and let our experienced, fully qualified fitness instructors tailor a fitness and nutrition plan to suit your goals.

Our 3 month membership is only €119 for full use of our facilities including cardio gym, resistance suite, pool, steamroom and sauna.

Or call in as a casual gym user for €5 pool, €8 gym, €8 for both.

Talk to you soon,

Barry Vaughan BSc CSCS IAWLA