Wednesday 28 September 2016

Fat battle: tips for success

Knowledge is king when it comes to trying to lose weight

Siobhan Byrne

Published 03/11/2015 | 02:30

Siobhan Byrne: one of the key steps of fat loss is hydration.
Siobhan Byrne: one of the key steps of fat loss is hydration.
Side lunge
Side lunge 2
Uni glute bridge
Uni glute bridge 2
Uni glute bridge 3
Jumping split squat
Jumping split squat 2
Jumping split squat 3

Last week we discussed the impact of food and fad diets and how we should be eating to fuel the body. Once we have got this right, there are still a few other areas to look at and these will really help to battle the fat.

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Nobody is expected to be great at everything and I do fully appreciate how busy our day-to-day lives can be, but if you are going to change things, one thing you will need is knowledge. It is very worthwhile investing some time into learning how you are going to achieve your goals. Set out a plan for yourself, as to what you want to achieve, and start researching how you can achieve it.

Knowledge is king. As I have often said, spending hours on cardio thinking this is the key to getting in shape, is very misguided. Spend time on articles and blogs reading and learning, in order to achieve the best results for you. You may find you have to spend less time in the gym by learning what your body really needs.

One of the next key steps in any fat-loss programme is hydration. It is very easy to confuse thirst for hunger. The correct amount of water helps with kidney function, the digestive system and will help to suppress the appetite.

Sleep is another one of my key fat-loss tips. Firstly, when you sleep you release a growth hormone, which is how our body repairs itself. As we get older the growth hormone release will slow down, so getting a good night's sleep is vital. The correct amount of sleep is also a key factor for your body. We have all felt the disadvantage of oversleeping and undersleeping. Don't confuse going to bed or lying down with how much sleep you get, and start judging how much sleep you actually get and how you feel after it, i.e. do you wake up without alarms, do you feel tired during the day?

Last but not least - training. Strength training is one of my ultimate fat-loss tips.

It not only continues to burn calories even after you have finished training, as the muscle repairs, but it also shapes the body. This is ideal if you are not genetically gifted with perfect symmetry.

Weight training allows you to balance out the body shape, for example, heavier hips and thighs could be balanced out with a good pair of shoulders.

Do each exercise 12 times before moving on to the next one. When you have completed each exercise, that is one set. Catch your breath before moving on to the next set, and do three to four sets, three to four times a week

Focus on core and legs

Side lunge

1/ Stand upright with your arms by your sides. Then take a step to one side, lowering your body down and leaning your torso slightly forward, with your weight on the outside leg.

2/ Keep the trailing leg straight, then simply push off your leading foot to return to start position. Repeat all reps on one side first.

Uni glute bridge

1/ Start by lying on your back, with your knees bent and feet flat on the floor, with hands by your sides.

2/ Raise your hips off the floor, making a straight line and extend one leg straight out.

3/ Lower yourself back to the floor and repeat.

Jumping split squat

1/ Stand upright with your feet split from back to front.

2/ Lower your body down towards the ground, like a lunge position.

3/ Push off the front foot and jump in the air, landing with the opposite foot forward. Repeat.

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