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23 Ways To Lose Bodyfat Fast.

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Here are 23 of the fastest ways to lose bodyfat

By Jamie

Image – healthynology.com


1. Less Carbs

If you are like me, things like pasta, bread, rice and potato can take up most of my plate. I could happily eat carbs all day. The problem is carbs are energy and if you eat more than you need it will make fat loss impossible. Try and reduce your portions a little at a time. If you usually have 5 big spoons of rice, try 4, then 3. It will make the transition much easier.


2. More Protein

The building block for muscle. I know, you don’t want to get too muscly. Don’t worry, you won’t. But the more muscle you have, the less fat you will have. Great sources of protein are things like –

  • Chicken breast
  • Lean beef Steak
  • Turkey
  • Eggs
  • Quorn
  • Beans
  • Fish

Get more of these on your plate, you will also feel full longer.

Image result image – bodybuilding.com


3. Build Muscle

The more muscle you have the easier you will find it to lose bodyfat. Also It will make it easier to keep the bodyfat gone for good.


4. Interval Training

If you usually do 20 minutes on the bike, 15 on the cross trainer and then 5 on the rower. You may find that after a few weeks that the results start too slow down. Try adding some intervals, simply put. Do something but vary the effort levels. A great start is to pick any equipment and Start as normal for 2 minutes then do one minute as fast as you can, then just repeat that cycle for 14 minutes. Try this –

Bike –

2 minutes’ regular pace.

1 minute as fast as you can.

2 minutes’ regular pace.

1 minute as fast as you can.

2 minutes’ regular pace.

1 minute as fast as you can.

2 minutes’ regular pace.

1 minute as fast as you can.

2 minutes’ regular pace.

1 minute as fast as you can.

2 minutes’ regular pace.

1 minute as fast as you can.


5. Mix it up

What do you usually do? Ok, now the next time you work out do something different. It will challenge you in a way that you are not used too. Usually do cardio – do weights. Usually do gym – do a class.


6. Strength Training

So when you think of fat loss everyone thinks cardio. Now I know cardio is important, but you can and will get sensational results from a strength training workout. Once my clients are up a to a decent level of fitness the focus is always on strength training to sculpt the body that you want.

Typically using big exercises like squats, deadlifts and thrusters. A workout could be –

Cardio Warm up – 10 minutes

Romanian Deadlifts – 5 sets – 16, 14, 12, 10, 8 reps

Squats – 5 sets – 20, 16, 12, 8, 6 reps

2 arm Dumbbell Rows – 4 sets – 1o reps

Thrusters – 4 sets – 20 reps

 

Image result image – t-nation.com


7. Cook from scratch

Ok, now I know this sounds like a lot of work and expensive. But it really isn’t. One of my favourite meals is chili con carne. A decent Jar costs about £2 and makes one meal. My recipe is so easy and has a nice kick to it.

I use –

  • Lean minced beef (would have to buy anyway)
  • Tinned chopped tomato (17p)
  • Chili Powder (50p and lasts for months)
  • Smoked Paprika (50p and lasts for months)
  • Cumin (50p and lasts for months)
  • Garlic Powder (50p and lasts for months)
  • Tinned Kidney beans (24p)
  • 1 Beef Stock Cubes (80p for 12)

That totals at £3.21. The spices and stock cubes will last ages. So next time you make it, it will cost you 41p.

You don’t even need to be able to cook. If you cook the mince like you would normally, just throw everything in and stir it. That is pretty much it. If you need more guidance, just YouTube it and you’ll get millions of time and east to follow videos.


8. More water

Water is always the answer if the question is anything to do with being healthy. Just drink more, it will flush out the rubbish in your body and improve your digestion.


9. Try Kettle bells

One Exercise – Kettlebell Swings!

These will work your whole body; they will also get your heart pumping. As all-rounder exercises go, they are right up there. I think they work great for high reps, anything from 15 upwards.

 


 

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10. Take the stairs

You might be smashing your workouts but even if you do one hour 5 days a week that still leaves a lot of hours left. Now I’m not saying to do double workouts. But being generally more active in the day can make a huge difference to your overall results.

  • Take the stairs instead of the lift.
  • Park further away.
  • Walk it. We can all be lazy for driving somewhere we should really walk to. You’ll save money too.
  • Get on your bike, a pushbike is a really quick way to get around and your legs will thank you.

11. Add Music

The right kind of music can make your workouts much more energetic. Some people love chart music, others love dance music. Me, I like a bit of everything but pop punk like blink 182 works for me.

Image result image – huffingtonpost.com


12. Smaller Plates

If you can’t fit as much on the plate you will eat less. If portion control is your challenge this could be the tip for you.


13. Plan your meals

We have all done it. Got held up at work, got in late, nothing in the fridge and you are super hungry. What do you do?

Probably pick up the phone and get a curry, or a pizza. But while you’re at it you might as well have a real treat. So chips, garlic bread and big bottle of coke get added. But you have spent over £15 so you get the 6 mini doughnuts.

Healthy eating ruined!

If you plan your meals and prep or even just make sure you have the ingredients in the house. You will be much more likely to succeed.


14. Don’t food shop hungry

Because you will buy everything!

Simple, don’t do it.


15. Try Circuits

Circuit training is a great way to work out. It is so versatile you can do it at home, in a gym, or in a class. You can do it with no equipment, or a full gyms worth of kit. You won’t be doing anything long enough to get bored as you’ll be onto the next exercise.

Try –

Kettlebell Swings 30 Seconds

10 Seconds Rest

Shuttle Runs 30 Seconds

10 Seconds Rest

Plank 30 Seconds

10 Seconds Rest

Dumbbell Jump Squats 30 Seconds

10 Seconds Rest

Dumbbell Deadlifts 30 Seconds

10 Seconds Rest

Med Ball Shoulder Press 30 Seconds

10 Seconds Rest

Dumbbell Row 30 Seconds


16. Add exercises in between your exercises

Just by adding something like a plank in between all your exercises for a workout can increase your calorie total. You’ll also be getting some core work in without adding time to your workout.


17. Cut your total workout time

Sometimes you can have too much time.

If I get up nice and early for work, I tend to make breakfast, watch some tv and play on my phone. The problem is, because there is a lack of urgency I am not as productive and end up being late.

Workouts can be the same. Set a 30-minute timer when you walk in the gym and crack on. You’ll be surprised how much you can get done.


18. Find a workout buddy

Having someone to keep you motivated can make an enormous difference. If they are slightly ahead of you in terms of fitness and knowledge, even better.

Image result for workout buddy image – centerforhealthandnutrition.com


19. Blast it for 2 minutes

Forget 30 minutes on the bike, get warm then just let rip for 2 minutes. Give it everything!


20. Eat More Vegetables

We all know we should, but we don’t. Try and get some more veg on your plate, it will really help with fat loss and overall health.


21. Relax

Don’t stress about losing weight/fat. It will happen! It may take longer than you want it too but it will happen as long as you don’t give up.


22. Try Drop Sets

Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. Example of a drop set –

Leg Press

50kg – Do as many reps as you can.

40kg – Do as many reps as you can.

30kg – Do as many reps as you can.

All without taking a break.

These sets are a great calorie burner.


23. Try Supersets

Supersets are where you pair 2 exercises together. Either that work the same muscle or apposing muscles.

Examples could be –

Chest Press and Lat Pull Down

Chest Press and Press ups.

They are a great tool to make the most of your time and burn calories.

 


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