Trainer » Fat burner

Three Weeks to Summer Shorts Plan

Jack collins — Tue, 16 Apr 2019 14:28:31 +0000

Let’s face it, the thought of stripping off the layers and revealing, pale, bare flesh is enough to make most of us a little anxious.

Scrubbing, buffing and a little fake tanning will help with the summer body of course. But what about if you could go on your hola a good few pounds lighter? Most of us would feel better and have a bit more confidence on the beach.

So we asked our favorite dietitian Juliette Kellow for a plan to make the most of those last few weeks before the holiday, here’s the plan.

Three Weeks to Summer Shorts is an easy-to-follow three-week diet that’s designed to help you lose half a stone (7lbs / 3.5kg). Better still, it’s suitable for most people.

You can add the Summer Shorts Plan straight into your Food Diary in WLR (take a free trial if you want to try this), once it’s where you can easily change bits of it to suit your tastes whilst still keeping on track to lose the weight.

How to Lose the Most Weight in 3 Weeks

How much it’s possible to lose will depend on your starting weight. Heavier people will lose weight more quickly on this plan because of the relatively low number of calories in comparison to what’s needed for maintenance.

You can maximize weight loss by burning up some extra calories through exercise, or simply moving more. (Think to pace around the kitchen while you’re waiting for the kettle, or always using the upstairs loo, etc.)

Whether you’ve come to WLR to lose weight for your summer holiday or want to kick start a longer-term eating plan to help you shift several stones, this 3-week diet plan provides an easy way to get started.

The plan will also be useful if you’re already on the road to losing weight, but feel your motivation beginning to slip. The 3 weeks of focus will help you get back on track and leave you feeling inspired, as well as half a stone lighter!

How to Lose a Stone

If you want to use this easy diet plan to lose a stone, most people will need to follow it for 6 or 7 weeks. It’s very healthy and has plenty of variety to help you stick to it.

Heavier people may find it only takes a month or so, for the reason stated above.

So forget about hiding those bulges under long baggy clothes. Instead, start following our plan today and in just three weeks you’ll feel cool, comfortable and more confident in shorts, t-shirts, and swimsuits.

Here’s what to do…

It couldn’t be easier! Over the next three weeks, simply follow the daily menu plans. It’s fine to swap the order around to fit in with your lifestyle – for example, you may prefer to start your diet with the meals given for day 3, followed by day 6 and so on.
You may repeat your favorite daily menu in place of one of the others or swap individual meals from one daily menu to the next if you don’t like some of the choices given.
In addition to the daily meal plans, choose ONE snack every day. You may choose from either the SAVE (100 calories) or SPLURGE (250 calories) snacks – remember though, the more times you choose the SAVE option, the more weight you’ll lose!
Each day, have 275ml/½pint skimmed milk to use in tea and coffee, to drink on its own or to make into a smoothie using fruit from the menu plans. Milk is packed with calcium, needed for strong, healthy bones so it’s important to have this every day.
Remember, portion size matters! All teaspoon and tablespoon measurements should be level, one small can is equivalent to around 200g, and jacket potatoes should weigh around 175g/6oz.
Add plenty of vegetables or salad to meals. You should eat five different servings of fruit and veg every day to boost your intake of fiber, vitamins, and minerals. It’s fine to sweeten fruit with a little artificial sweetener if liked.
Drink eight glasses of water each day, water really helps with weight loss. It’s also fine to drink tea, coffee, herbal tea, and sugar-free squashes.
For even more focus on eating to get your body ready for the beach, see my holiday body diet tips.

How many calories does the diet provide?

Each daily menu, together with the milk allowance, adds up to 1,150 calories. Choosing a SAVE (100 calorie) snack takes this up to 1,250 calories; choosing a SPLURGE (250 calories) snack takes it up to 1,400 calories.

It’s up to you whether you choose SAVE or SPLURGE, but as a general guideline, if you have less than 1st to lose you should opt for the SAVE snack, while if you have more than 1st to lose, you should choose the SPLURGE snack.

Finally, as this is a short-term three-week plan, you may find it contains fewer calories than you’ve been having each day. Once you’ve completed the diet, you should go back to your usual daily calorie allowance recommended by WLR.

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5 Simple Exercises to lose Belly Fats

Oluwatosin Faith Kolawole — Tue, 13 Dec 2016 15:12:25 +0000

Belly fats come with a lot of challenges; physical, emotional, and health-wise. You will hardly feel comfortable in your own skin, with this condition and sadly, it opens you to so many risks that may lead to death. Are you trying to fit into a normal shape? Have you been depressed for so long due to belly fats? Continue reading to get enlightened on how to get rid of it.

1. Crunches

Crunches, known to be one of the best exercises to burn fats, works mainly on the abs. To do this, start by lying down flat with knees bent and feet on the ground. Now, interlock your two hands behind your head or you can choose to place them on your chest, whichever one is convenient. Inhale, slowly yet deeply, then exhale, and lift your upper torso off the floor. Your back should be 30 to 40 degrees with the ground. Inhale as you return to the original position, and exhale when you lift your torso. Keep repeating that till you no longer can.

2. Bicycle exercises

Unlike its name implies, you don’t need a bicycle to get this done; it also works on the abs. Get started by lying on the floor, with your two hands by the side or behind your head. Now, lift your two legs off the ground, and keep your knees bent. After you have done that, take your right leg away and move your left leg closer to your chest. Keep alternating ways, like you are paddling a bicycle.

3. The stomach vacuum

The stomach vacuum exercise focuses on breathing. Get down on your hands and your knees, then inhale deeply and loosen your abdomen. Now exhale, and tighten your abs. Maintain this pose for 15 to 30 seconds, then repeat. There are also other types like seated stomach vacuum and functional stomach vacuum.

4. Bending side to side

This may not be an easy exercise for anyone with so many fats on belly, but it’s definitely worth the try. Stand upright, with hands on the sides, feet together, and legs grounded. This is your starting position. Like its name, you will have to bend from side to side while you still have your body fixed to the ground. Now, bend your body as much as you can, towards the right; if you do this well, you should feel a strain on your left side. Your right hand should be on your right hip as you do this. Hang on for 15seconds or more, then switch to the left side and keep repeating.

5. Cardio exercises

Cardio is also a great way to get rid of fats, and not just that, it helps to reduce stress, gives you better sleep, improve your lung capacity, and so many other benefits. Some cardio exercises you can engage in are: walking, jogging, running, and swimming.

Conclusion

If you are really determined to get rid of your belly fat, you will have to be consistent with the exercises mentioned above, until there is a change.

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5 Ways To get Ripped Abs

Uel Abraham — Sat, 26 Mar 2016 02:00:50 +0000

Having a nice six ripped six-pack is fast becoming a necessity, for both men and women. It is not just aesthetically pleasing but it also offers health benefits such as better stamina and balance.

You may have trained your abs in the past, but never the right way. This article shows you five ways you can train your abs to get them ripped.

1. Eat protein

Protein doesn’t just help you build muscle and repair damaged tissue, it also helps in burning fat. Protein has the highest thermogenic level among other macro-nutrients like fats, carbs, etc.

The thermogenic level is generally the amount of energy used above the resting metabolic rate due to the cost of processing foods for use and storage.

2. Eat healthy fats

It is a myth that you cannot eat fats if you want a six-pack. They key is just eating healthy fats: polyunsaturated and monounsaturated fats.

This will include fats like olive oil, raw nuts, fish oils, and the like. These fats are mainly good for you because they help keep your insulin levels stable. When this is stable, it is much easier to lose belly fat and replace it with muscle.

3. Mix it up

A lot of amateurs feel that the way to get a washboard belly is by doing a thousand crunches a day, but, this is a big misconception. In fact, training like that leaves you more prone to injury and is probably not as effective as you think.

A more effective way to burn belly fat and build muscle is by mixing up your workout. Try incorporating squats, barbell deadlifts, push-ups, shoulder dips, mountain climbers, etc into your training schedule. Another tip given by Professionals for burning fat quicker is to do your sets of workouts at a faster pace.

4. Keep a balanced diet

As much as you are expected to eat the right foods, and avoid junk and unhealthy foods, it is also imperative that you keep a balanced diet. The body doesn’t just need proteins when you work-out; it needs other nutrients such as carbs, vitamins, and other minerals you can’t get only from proteins.

Arriving at the right balanced diet may be tricky but most professionals suggest eating more of your carbs after your workout and this is because they are more quickly absorbed by the muscles and promote quick growth. The right fats will help keep your insulin levels stable which allows you burn fat quicker.

The general point is that every macro-nutrient has a part to play in the body, especially when training.

5. Keep focused

With all the right training and eating, you wouldn’t go as far as you desire if you’re not focused. Keeping focused is paramount to any type of training, and not just abdominal training.

Eat healthy, train right, and keep focused for a ripped abdomen.

A good idea for making the most of your fitness plans is to hire a personal trainer. We can help you get connected with male and female personal trainers who can provide one on one or group sessions. Please get in touch with us at:

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5 Essential Ways To Keep Your Body Toned

Uel Abraham — Fri, 25 Mar 2016 02:06:17 +0000

Packing fat on your body is definitely unpleasant and is becoming more of a recurring issue today. Even if you’re not obese, you most probably want to have a lean and muscular body.

Don’t be discouraged if you haven’t achieved this yet, no one lost body fat in a day, and you won’t either. However, if you have the right focus and determination, you will have lost more pounds than you can weigh soon enough.

This article shows 5 effective ways to achieve this.

1. Watch your diet

It is a misconception to think that all you need to lose fat is to work out every day and leave it there. You’ll be going through a frustrating cycle if you keep eating the same junk that made you fat in the first place while training.

Don’t despair and begin to feel you’ve wasted your time. Training will generally make you fitter and better your health. It will allow you to do more strenuous activities for longer periods of time and even do the ones you couldn’t before.

The most part of fat loss training is to burn calories, but this isn’t enough. Calories will get burnt either way, whether you train or not. So what’s the point here? It’s not all about your training!

The better foods to eat will be lean protein, nuts, fruits, and vegetables, above high carb foods like donuts, white rice, white bread, etc.

2. Focus on your Performance

Mostly, the norm for you if you’re trying to lose fat is to focus on your fat loss; how many calories you ate or lost? How many pounds you lost? How much more fruits you need before you sleep?. All that could be useful, but if you’re focus is totally geared towards just these, you will lose your ultimate focus, which should be on the quality of your performance.

You need to challenge yourself to perform better daily. Your goals should be such as these, how many more miles can I run? How about an extra 5kg on my dumbbell today? Etc. Anything that will help you challenge your current performance so you can improve will be a better focus for you.

3. Eat more fiber

This macro-nutrients aids the digestive system. It allows food digest faster and not accumulate into fat. Fiber can be found in many food substances, such as fruits. Research has shown that people who consume higher amounts of fiber have lower likelihoods of inflammatory diseases. Fiber also has the benefit of making you feel full faster so you don’t always feel the urge to snack on junk.

4.Eat frequently, but not excessively

Eating regularly in smaller bits is better than eating large chunks at once. This is because the body has increased metabolism due to the body recognizing energy input on a regular basis.

Another benefit of eating this way is the regulation of processes in the body such as the moderation of insulin levels. When you eat smaller meals, insulin doesn’t get signals to be released because your blood sugar rate is kept constant.

However, central to this is that you shouldn’t over do this frequent eating. Don’t eat twenty times a day. This will have a knock on effect and possibly make you sick.

5. Have a plan

It’s probably useless to know all these tips if you don’t follow them and devise a plan to achieve your goal using them. You need to keep focused. You can’t follow a plan for a short period of time and go back to your old ways.

Conclusion

The fact is that, it is easier to put on weight than to lose it. So it’s very important that you follow your workout plan to the best of your abilities.

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4 Exercises to Help Lose Belly Fat

admin — Sat, 19 Mar 2016 11:51:47 +0000

Regardless of how many times you say you love your belly fat and your love handles, you are most likely to have wished they could disappear at least 50% of those times. It is important we love and take pride in our bodies regardless of the shape or form they are in. However, in loving and taking pride in our body, it is essential that we work towards making those bodies, the best version of themselves (No, belly fats and love handles are NOT the best versions of your body). Making our bodies the best version of themselves requires the right food and exercises. Different exercises focus on different parts of the body so the type of exercises you do matters.

Below are some exercises that are sure to help you lose your belly fat:-

1.Bicycle

Bicycle focuses on your sides (the oblique muscles). By strengthening these muscles, whilst losing weight, you are able to develop a smooth silhouette (goodbye to love handles). This exercise basically incorporates the crunch into the normal bicycle movement. To do this;

Lie flat on your back with your hands behind your head
Pedal as you would on a bicycle making sure your thigh forms an angle of 45 degrees with your abdomen each time you lift them
In addition, whilst pedaling lift your head up so the elbow opposite that knee touches it (i.e. right elbow touches left knee)

2.Vertical Leg Crunch

The vertical leg crunch is almost like the traditional crunch. However, it focuses on your sides as well as the front of your belly (the oblique and rectus abdominis muscles respectively). This routine involves you;

lying flat on your back, with your arms behind your head
lifting your legs into the air and crossing them (knee over the knee)
Then lifting your shoulders off the floor as in a “sit-up” whilst your legs are still in the air.

3.Leg Lifts

This exercise routine is really easy and also helps in strengthening your sides. All you need to do is;

Lie on your side
Lift one leg up until it makes an angle of 90 degrees with the ground and forms an ‘L’ with your body
Keep it up for approximately 5 seconds and bring it back down

4. Cardio exercises

It is important to include at least two cardio exercises in your routine. It could be jogging, skipping or running. Although cardio exercises don’t focus on only your abdomen. They cause a generalized loss of fat, making you lose body fat as well as belly fat. One advantage they have over other exercises is that they also help maintain the health of your heart and lungs.

Conclusion

Losing belly fat should always include both cardio exercises and strength exercises which focus on the abdominal muscles. This is because cardio focuses on fat loss whilst the strength exercises focus on muscle building. It is important to also make sure you eat right and make these exercises a routine practice so that your belly fat loss lasts.

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6 Cardio Exercise That Can Help Burn Fats

admin — Mon, 29 Feb 2016 16:15:34 +0000

If you are looking for exercise that will take effect almost immediately, then this article is for you. When it comes to cardio, there are two classifications; slow intensity and high intensity.

Slow intensity: In slow intensity, the duration can be a full hour, gradually building up as time goes. This type of cardio is best for those who are very overweight and then gradually phase into the high intensity workout, and also for those with leg joint issues.

NOTE: If you have leg joint issues, please consult your doctor before starting a workout regimen.

High intensity: In high intensity exercises, the duration is about 20 to 30 mins and involves interval training. Interval training refers to doing a workout at the highest intensity and then abruptly slowing down the intensity over a certain period of time to prevent the body from hitting a plateau (which is when the body no longer responds to exercise). It also burns the most calories and keeps the metabolism high throughout the day.

Here are our top 6 pick of cardio exercises:

1. Step Aerobics

This particular exercise is preferred by women because it targets the legs, glutes, hips and thighs but even men can do it as well because it strengthens and tones the leg muscles. Don’t forget to warm up before getting on the steps to prevent muscle cramps. Also take note that the calorie-burning rate completely depends on the intensity and weight of the individual.

2. Cycling

Whether stationary or outdoors, cycling is very good for cardiovascular health and building of endurance. Depending on speed, the calorie burn can be anything between 250 to 500 in 30 minutes.

3. Jumping Rope

The jump rope may seem intimidating at first but it is very effective in calorie burning and raising your strength endurance levels. Interval training jump rope is amazing. You burn up to 500 calories in less than an hour depending on your speed and weight. The more you weigh, the more the calories you burn and vice versa.

4. Spinning

This workout has been around since the ’80s and it does not plan on retiring anytime soon. It’s more popular among women because it tones the body without creating bulk and also develops very attractive legs.

5. Running

Running is great for cardiovascular health, endurance, strength and clearing the mind; it is like a detox for your mind. Just a light jog around the block is a good starting point and then begin to gradually build up.

Make sure to get proper running shoes and always stretch your muscles after exercising.

6. Swimming

And lastly, swimming. It is a great exercise burning up to 800 calories an hour. Swimming is a total body workout although it can be very challenging for overweight people especially. Always remember to mix it up and have the best of fun.

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Top 4 Best Abs Exercises You Should Know

Valentine Oliver — Fri, 12 Feb 2016 11:00:55 +0000

When it comes to building up abdominal muscles, people often get confused as to what exercise to do. They most times just stick to doing crunches, and when they don’t see any progress, they often give up on building abs.

You need to understand that your body can get used to a particular type of workout, and when this happens, you won’t see any much progress in your fitness routine. This is why you need to get used to changing your exercise routines from time to time.

1. Bicycle

To do this exercise, follow the following simple procedures:
• Lie on your mat with your face towards the ceiling
• Place your hands behind your head, bring your knees in towards the chest and lift your shoulders off the floor, thereby raising your neck too
• Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg.
• Switch sides and do the exact same thing for 1-3 sets of 10 to 15 reps.

2. Ball Crunch

Ball crunches are much more effective than floor crunches because the legs tends to give you more support when you’re on the floor. Meanwhile, when you’re on the ball, the abs do most of the work. Here’s how to go about this exercise:
• Position the ball right under your lower back before lying on it.
• Place your arms behind your head or you could choose to cross them over your chest.
• Now try raising your torso off the ball.
• As you curl up, make sure to keep the ball stable.
• Lower your back down and repeat this exercise for like 12-16 times for each set.

3. Reverse Crunch

All you need for this exercise is to find somewhere flat. Probably a mat would do.
• First thing you do is to lie on the floor and place your hand behind your neck
• Bring both knees towards your chest until they’re bent to 90 degrees
• Now try elevating your hips by using nothing else but your abs.
• Lower your back and repeat for as many times as you wish, rest and continue again.
Note: You need to avoid swinging your legs to raise your hips. Your lower abdomen is meant to do all the work.

4. Vertical Leg Crunch

• Start with lying on the floor, extend your knees straight up (towards the ceiling) with your knees crossed.
• Place your hands behind your head for support, but avoid pulling your neck.
• Now here comes the difficult part. Contract your abs to lift your shoulders off the floor and towards your knees.
• Keep yourself in that position for about 5 seconds.
• Lower and then repeat for 1-3 sets of 12-16 reps.

The vertical leg crunch is another effective move for the rectus abdominis. It’s similar to a regular crunch, but your legs would be kept straight up, forcing you to use your abs to do all the work and adding intensity to the exercise.

Conclusion

Add these exercises to your daily workout sessions. All of these 4 exercises have been tried and proven to be very efficient.

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6 Common Workout Mistakes Made By Men

Valentine Oliver — Thu, 11 Feb 2016 14:00:29 +0000

There’s nothing as discouraging as working so hard for a particular purpose and not the getting the end results that you expect. This might be as a result of certain things you might be doing wrong, without even realizing it. Here are 6 common workout mistakes to avoid:

1. Relying on Cardio

Inasmuch as cardio is important for weight loss, relying on cardio alone for weight loss will leave you disappointed at the end of the day. Don’t get me wrong here. I’m not saying you should skip cardio, but if it means neglecting strength training then you’re making a huge weight loss mistake.

The fact is that you can’t lose weight efficiently without building more muscles. So to make sure that your weight-loss is effective, make sure your workout routine includes both cardio and strength training.

2. Lifting too much weight

Just like too much of cardio can be a mistake, too much strength training could be a mistake as well. Most men, unfortunately, are victims of the common myth – heavier is better. The truth however is that lifting lighter weights with correct form and posture will be much more efficient for gaining the results that you desire.

3. Not doing compound exercises

Compound exercises refer to those type of exercises that involves more than one muscle group working together to build strength. Most men spend their gym time trying to train only one muscle group at a time. This is wrong.

Compound exercises are more efficient and train the body more effectively. Exercises like the bench press, squats, deadlifts, push-ups, etc. Should form a key part of your workout program.

4. Neglecting Nutrition

So this is one major mistake done by men especially. They often think that they can out train the amount of junk foods that they eat. Doing a high volume of training isn’t all it takes to lose weight. Training and nutrition go hand in hand. It takes both of these elements to lose weight efficiently.

5. Relying too much on supplements

Weight loss pills are popular but the truth is that they aren’t a necessity for weight loss. If you’re trying to lose weight, relying on these supplements is a very huge mistake. Instead, try going more natural. Eat foods high in protein, fiber and omega-3. These foods will help fill you up for longer, regulate your appetite and therefore reducing your cravings for junk foods.

6. Too much steady state cardio

It is true that moderate cardio is good for your heart’s health, but if you’re trying to lose weight, doing a slow or moderate cardio activity, isn’t actually the best for you. For faster weight loss results, work out at a more intense level, including high intensity intervals.

Conclusion

Now that you know the mistakes that you might be making, it’s time to start making changes to some of these things. Correct these mistakes and you’ll probably see yourself losing significant amounts of weight within weeks or months.

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5 Best Carbs For A Zero Belly

Valentine Oliver — Thu, 28 Jan 2016 17:15:24 +0000

Almost every person out there trying to lose weight, thinks of carbs as their worst enemies. They tend to double up their protein intake, but totally erase carbs out of their diet.

It is true that protein would help boost your metabolism, and help you burn more calories. But you should also take note that most of the vitamins and other micro-nutrients we need to shut down our fat genes are found in carbs. Also, the fiber that we really need to keep our bellies healthy and full to prevent us from overeating, are mostly found in carbs. Carbs also help fuel brain function and physical activity.

So inasmuch as you want to lose weight really quick and you’ve read a lot of misleading weight loss articles that have advised you to totally cut out the carbs, you might want to start eating more carbs than you used to. You just have to be judicious. Here are 5 carb-rich foods you should add to your diet:

1. Sweet Potatoes

These carbs are one of the best choices you could ever make. They digest slowly and therefore, keep you feeling full and energized for long. Sweet potatoes are loaded with fiber, an essential nutrient for weight loss. The main ingredients to focus on here, are carotenoids and antioxidants which stabilize blood-sugar levels and lower insulin resistance, which in turn, help prevent calories from being converted into fat. Sweet potatoes are also high in vitamins.

2. Oats

This should be your ideal breakfast. Research has shown that oatmeals give greater feelings of satiety than any other breakfast cereal you could ever think of. Oats also contains butyrate, a fatty acid that reduces inflammation throughout the body. This super breakfast is also known for its high content of fiber, which will help you feel full for longer.

3. Whole Wheat Pasta

You’ve most likely heard that pasta is bad for your weight loss goals, and perhaps you’ve tried to the best of your ability to avoid it as much as you can. Spare yourself the trouble, as not all pasta is bad for you. In fact, whole wheat pasta actually contains a good amount of fiber, which keeps you full and prevents blood glucose spikes and crashes.

4. Whole Wheat Bread

It is true that the breads available in most supermarkets are definitely not healthy for us. But you don’t have to completely kick bread out of your diet. Whole-wheat bread just like whole wheat pasta, is high in fiber content, which would help increase satiety and prevent overeating. So you can still eat bread, but you just need to choose the right type.

5. Barley

A cup of barley contains 6 grams of fiber. This amazing grain doesn’t only keep you feeling full for longer, but also helps to quell inflammation, and lower blood glucose and cholesterol levels. Your daily allowance of this food should be a quarter cup.

Conclusion

It’s important that you don’t take too much of any of these foods. If you don’t know how much is too much for you, it won’t be such a bad idea to visit a dietitian.

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6 Principles Of Weight Loss

Valentine Oliver — Tue, 26 Jan 2016 17:00:39 +0000

Going on a weight loss quest can be so tiring and frustrating because of the tons of conflicting information about weight loss out there. People tend to get confused because one fitness site says this and another fitness site just says something that totally contradicts that.

To offer some clarity, we’ve put together 6 simple principles that are just what you need for your weight loss. Follow these principles and you’re assured of definitely seeing a difference in your weight.

1. Eat enough protein and fiber

Eating enough protein and fiber is an important component of an effective weight loss plan. There are so many different ways that you can add protein to your everyday diet. It could be simply adding eggs to your breakfast, or adding nuts to your early morning smoothie, or eating salmon, tuna or other fishes high in protein at lunch.

Foods high in fiber include beans, apples, pears, lentils, and avocados, to mention a few. You could also make a smoothie out of any of these foods. Or you could have them as snacks instead of the normal unhealthy junk snacks that are so readily available these days.

These foods will help you burn up more calories at rest, because unlike sugar and other foods, they take a while to get broken down. Another beautiful thing about these two foods is that they keep you feeling full for longer and thereby limit overeating.

2. Always stay hydrated

Water is an important component for weight loss. So try to have a bottle of water around at all times. Staying hydrated helps keep your metabolism in check. Your metabolism is what helps you burn up more calories throughout the day. To avoid peeing all the time, add a pinch of salt to your water.

3. Don’t try to out-train your bad diet

Many people make the mistake of eating anything they feel like and at the end still expect to lose weight efficiently, simply because they feel that they can put in an extra work in their workout routines.
The hard truth is that diet is as important as exercising if you want to reach your weight loss goals. The two go together.

4. Strength training is as important as cardio training

The truth is that you can’t lose weight without building muscles. So inasmuch as you’re during your regular cardio workouts daily, you should also remember not to leave out strength training. Don’t ever underestimate the importance of weight training.

5. Have enough sleep

Statistics have it that most of the obese people in the world today don’t get enough daily sleep. So you shouldn’t joke with your sleeping time at all. Try to have at least 7 to 8 hours of sleep daily.

6. Don’t buy in to the supplement hype

In as much as we would want to believe that there’s a magic pill out there, an instant weight burner that would just make us melt and grow lean all of a sudden, the reality is that most of the so-called fat burning supplements are very ineffective.

What most people fail to understand is that not everything that works on mice and rats can work efficiently on human beings. Apart from them not being effective, another reasons why you need to avoid these supplements is because they have side effects like insomnia for example.

Conclusion

All over the internet today, you’ll watch and read testimonies of people who started their journey to weight loss a few months ago and were able to reach their weight loss goals. This is simply because they must have understood and followed these simple rules. Remember: Consistency matters a lot.

A professional fitness trainer will be able to help design a personalized fitness plan that works just for you. If you would like to speak with one, we would be glad to connect you with a fully licensed trainer you can trust. Please get in touch with us at:

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