Eat protein Will help you feel fuller longer Will help keep muscle mass when you are lowering calorie intake Helps to pack the gains when slimming down Protein stimulates glucagon secretion, which stimulates energy to train hard
Eat more green leafy vegetables They are loaded with nutrients but not calories They maintain your system acid/base balance that allows the body to function at an optimal level Helps you when you are on the cutting phase
food, not calorie-dense, they will keep you full but not fat eg. Cabbages, spinach, broccoli, lettuce, egg
Drink more water
you physically and mentally tired.
When you are
feeling dehydrated try cold water, it allows you to burn more calories
drastically decrease fat .
Fat provides your
body with energy.
They help transport
vitamins through your bloodstream and absorb them into your body
Cut out unplanned Snacks Unplanned snacking can add up quickly and can
wreak havoc on your weight loss goals.
Make meal prep for the week
This will help you keep your goals on track
half-eaten bag of chips, sugary drinks, ice cream and other processed goodies
in the kitchen won’t help you resist temptation.
Labels Go beyond the carbohydrates, proteins and fat
content ingredients. Other ‘favorite nutrients’ are hidden codes for sugar
Drink green tea
Aids in fat loss
coffee before Workouts Drinking black coffee with no sugar before
your workout can help to lose that stubborn stored fat.
The extra energy
boost from caffeine will help keep up your lifts high and help combat any
fatigue from your feeling from your reduced-calorie diet.
Supplement with fish oil Fish oil decreases
your resting heart rate. A slower heart rate means you will have to work harder
to reach your target heart rate during cardio sessions.
will help you become leaner faster and able to maintain your body composition.
More muscles mean
able to burn more fat
Make compound movement your foundation Compound movements
allow you to lift heavier weights, engage more muscles and burn more calories.
Do squats instead of leg extension.
Non-Exercise Physical Activity
Take the stairs
instead of the elevator; Walk to the shop instead of driving
Progressively Increase Your Cardio When it comes to a
point where you cannot add more high-intensity exercise, try adding
low-intensity cardio progressively. This will ensure long- term weight loss
Start sprinting Sprinting burns
plenty of calories in a short amount of time and improves metabolism.
Limit Rest between sets
periods will keep your heart rate up and allow you to burn more calories.
Don’t push yourself
to the absolute max if your focus is fat loss. If you do your ability to
recover will be compromised.
Write down what you
want to achieve, this will help you be accountable.
Visualize your success
Hold that image of
what you would like to look like and achieve it.
Find a Mentor It could be a personal trainer, someone you met online, or a person you met at the gym. A solid mentor will save you a lot of time and frustration. They could help you with everything from training, to nutrition to overall motivation.
Perfect your pre-post workout nutrition They help you recover faster, train harder and build muscles
Lift with a consistent tempo.
Keep a controlled
and deliberate tempo when lifting, this creates greater metabolic stress
leading to better composition changes.
Focus on your actions.
You don’t have
control over the rate at which you will lose fat. So, instead of focusing on
losing 1 kg a week, focus on eating right, training hard and being consistent,
and the fat loss will come.
Yvonne Wangu is a WRITER/ A SPOKEN WORD ARTIST/ A FITNESS ENTHUSIAST and TRAINER. A lover of art and an adrenaline junkie.Through fitness she is able to challenge herself physically and mentally. Writing opens her up to realistic and imaginary world.
View all posts by Yvonne Wangu