Spending hours in gyms and eating clean don’t cut it if you don’t pull the right string. This involve staying focused on your goals and executing your weight loss plan smartly. Here are some tips on how to lose excess fats that’s lurking in your body.
1.Push harder during your cardio workouts
Give your all during cardio. “When doing cardio, remember to push yourself to the max, that is your VO2 max. This will train your body to use oxygen more efficiently. A good way to judge this is with the conversation test: If you are able to have a chat during your workout or even during your short rest period in an interval-training workout, you’re not working hard enough,” says celebrity trainer, Jay Cardiello.
2.Don’t rely on will-power alone
To get fit fast, you need to have a strong sense of discipline, but we know how hard it is to keep that in place.“If you’ve noticed that you can’t make it to the gym consistently, hire a trainer and make special request that they text you an hour before session. If you feel that you need to walk more, you can purposely park your car 15 minutes away from work,” advises award-winning fitness and nutrition journalist and editor, and the founder of Born Fitness, Adam Bornstein. The key to consistency? Structure and accountability.
3.Compound your exercises
Compound exercise are exercises that involves more than one muscle group, or isolation exercises, which are exercises that isolate a muscle group, such as bench presses. “The best bodyweight exercises for weight loss work multiple joints at once. Exercises you do below the navel are a good example since they work the three largest muscle groups in your body: the quadriceps, hamstrings, and gluteus. Working them will cause tiny tears in the muscles fibers, thus creating a large “after burn” effect post-workout, as your body requires a lot of energy (and calories) to repair these tears,” says Cardielllo.
4.Don’t stop working out on your holidays
We get that holidays are times for mindless frolics and indulgence, but that doesn’t mean you have to skip working out, just spare a minimum of 30 minutes per day and you’re all good. “I’ll pack up my bags and do bicep curls and push-ups, or I’ll even turn on the radio and dance, but I haven’t done laps in my bathroom yet!” says TLC travel host Samantha Brown.
5.Eat well most of the time
Eating a lot of greens and other healthy super-foods is definitely one of the ways to lose excess fat. “Make 80 per cent of the food you eat healthy and take 20 percent of your daily calories and make them fun, recommends,” The Biggest Loser’s Jillian Michaels. Depriving yourself will just leave you more vulnerable to binging later.