Going to the gym personally for the past 30 years and being the health/wellness business for the past 10 years, I’ve seen it all in terms of diet fads, workout fads and any other fitness fad you can imagine. This includes pretty much every weight loss hack known to man. This can make losing fat for the long term quite challenging for many, so I would like to help and provide my personal top 3 fat loss tips from my lengthy time in the industry.
1. Strength Training
Out of all the fads, trends and hacks that’s changed over the decades, the number one thing that has never changed is the Human Physiology, if it isn’t broke, don’t fix it. I have always taught my clients two rules. Rule Number 1: Muscle Dictates Metabolism. Increasing lean muscle mass results in higher energy production & output thus increases caloric burn throughout the day. The more lean muscle developed, the more fat percentage will be lost. Strength training is an exercise where the muscle contracts against a resistance for an extended period of time. The most common being weight training. If you don’t have access to weights or a gym you can easily get started by using your own body weight, or get yourself a pair of resistance bands. Heck I have even used my wife to do squats once in the while!
2. Increase Your Cardio
Now if all you’re doing is cardio, you don’t need to necessarily increase it. Doing cardio alone or too much cardio can actually slow down your fat loss efforts. Muscle is metabolically active which means they require calories just to be able to maintain their size, shape, density, and ability to grow. By doing too much cardio you start dipping into your muscle’s supply, decreasing your muscle mass over time & slowing down your fat loss efforts. Instead, incorporate a HIIT (High Intensity Interval Training) routine into your exercise program. HIIT incorporates quick bursts of energy with small breaks in between so your heart rate remains at an elevated level. The great thing about HIIT is that you can incorporate resistance training and cardio at the same time. This can dramatically increase your fat loss efforts in a shorter period of time.
3. Adopt a Healthy Dietary Lifestyle
I’ve seen both men and women working out in the gym five days per week and their body composition never changed. Have you ever seen this? Or perhaps, could this be you? Rule Number 2: Abs Are Made In The Kitchen. Exercise and healthy eating habits go hand in hand, it’s a package deal, especially if you want to increase your fat loss efforts. I don’t believe in diets as it is known today. I believe in lifestyle and the healthiest lifestyle I’ve come across in all my decades in the fitness industry is one which I have been living on long before I knew it was a thing. It’s Low Glycemic Impact Eating. The glycemic index measures foods from 0 to 100 based on how fast it raises your blood sugar level. Things like cutting down on refined carbs, filling up with more fiber, eating more healthy fats, drinking healthier beverages, eating more vegetables & eating lean meats are just a few things that makes up a Low GI Lifestyle.
**BONUS**
In addition to the above tips, a bonus tip or two is to get your sleep, at least 6-8 hours a night and get rid of the stress and or the factors that gravitate you toward a bad lifestyle.
There are plenty of options available including our amazing effective TLS Weight Loss Program to help you lose fat and improve your health, but take it from a professional gym rat, following my three fat loss tips will not only support your goals but will also put you on the road to an overall healthier lifestyle! You have to start somewhere and you have to start NOW!
We like to thank our sources including Baylor University and the TLS Program.
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