16/02/2020
💥5 tips for Fat loss!💥
1. Eat in a calorie deficit! If you are wanting to lose some body fat then you must be in a deficit of calories which means you are burning more calories than you are consuming. To work this out go online and find a calorie calculator or send me a message and I can help you work it out! 🥬
2. Increase your expenditure! Add some extra expenditure to your routine along side your weights, wether thats doing more steps, (10k per day is a good place to start) adding in some cardio to your sessions or simply moving more throughout the day i.e. taking the stairs over a lift, walking to the shop instead of driving or even taking the dog out for an extra walk every day 🤷♂️
3. Train with weights 3-5 times per week! As soon as people decide they want to lose fat the majority of people start focusing totally on cardio and neglecting the weights. Dont make this mistake, not only does a hard weights session burn a load of calories but it will also help you to maintain your muscle mass and even gain some muscle if you are a beginner meaning you will look even better when you've lost that fat!🏋️♂️
4. Sleep 7-8 hours per night! I cant stress the importance of sleep enough, it effects almost everything in life, and fat loss is one of them! Study's show that cutting back on sleep reduces your chances of losing fat by up to 55% and also increases your levels of ghrelin (the hunger hormone) meaning your appetite will be much harder to control! Keep that sleep in check and aim for 7-8 hours per night! 😴
5. Fill up on high Volume foods! To combat your hunger try eating low calorie foods with high volume! Try adding a big serving of vegetables to your meals, most vegetables are very low calorie and very filling and will help keep you stay full without using up all of your calories! 🥦
Give these things a try next time your trying to drop so fat! Get in touch if you have any further questions!
@ JD Gyms - Washington
