7 Ways to Make your Workout More Effective for Fat Loss
You finally decided to do something about your weight. Congratulations.
You changed your diet and started working out.
For the first week to month everything was going as you hoped it would.
You lost weight and you clothes started getting looser in all the right places.
Then all of a sudden it all stopped.
Or possibly you started to gain some of the weight back and the clothes got tighter in all the wrong places.
So you start to eat less than you were and ramping up your cardio (which is all you do for your workout).
A little more weight comes off but the results are quick lived and stop again.
You think to yourself that you can’t possibly eat any less or do even more cardio and you figure that you have failed and contemplate giving up.
I know how you feel. I went though the same thing in my quest to lose 70 lbs. Thankfully, I did not give up and you shouldn’t give up either. Granted it took a lot longer for me to lose the weight that I had to lose then it should have. I did not know then what I know now. Isn’t that always the case.
While going to college for my Exercise Physiology Degree and my ten years as a personal trainer I picked up (quite) a few tricks that you can apply to and around your workouts that will make the fat fall off your body.
Without having to starve yourself. 
1. Resistance Train. The calories you burn while doing the cardio are it. Once you stop your body quickly goes back to a pre-workout state. Bye bye calorie burn. And don’t even get me started on how in accurate the “calories burned” display is. Where as when you do resistance training it can take you body up to 39 hours to return to a pre-workout state. This means that you will burn more calories even while sleeping that night. Your getting you 8 hours, right? So if you resistance train every other day, your body will remain in this elevated calorie burning state.
2. Lift Heavy Weights while resistance training. Afraid of getting big and bulky. Just clean up your diet a little bit and this won’t be a problem. Unless you are genetically “gifted” if you get bulky from lifting weights it is because you are building muscle tone without losing the fat around it. Lose the fat and you will see the toned, sleek muscles that you are looking for. Also, lifting heavy puts your body in an even higher state of calorie burn then those pink and fuzzy weight ever will.
Has anyone ever seen pink and fuzzy weights. I haven’t.
3. Work Your Total Body. Your body has over 600 muscles. Use as many as possible during your resistance training session. The more muscle you use (especially when you lift heavy) the higher the state of calorie burn. Just using these 3 tips alone can help you take off (at least) an extra pound a week. And while I am here, don’t waste any of your exercise time on single joint exercises like arm curls or extensions. If you have have 50 lbs to lose focus on working the big muscles first and worry about getting arms like Michelle later.
Remember, you won’t see the tone under the fat.
4. Use Intervals. Following the previous 3 tips will get you the body you want way faster than your long boring cardio sessions. But I realize that some of you will look at me like I have three heads if I tell you that cardio, for the most part, is unnecessary. So for those of you that still feel that they must do cardio, here is what you should do. 2-3 times a week (I suggest right after your resistance training to really get the burn up) pick a full body exercise (i.e burpees) or a piece of cardio equipment (i.e. treadmill). After a quick warm-up (no more than 3 minutes) go as hard/fast as you can handle for 30 seconds. Then rest or slow down to an easy pace for 90 seconds. Repeat 4 times. When this starts to get easy you can either add intervals or go harder/faster during the work intervals.
She does intervals.
5. Make Sure That You Warm up and Cool down. Nothing can stall your fast lose progress like an injury (I can attest to this). I suggest some foam rolling and dynamic stretching bofore and static stretching after. Even if it is just for 5 minutes on either side of you work out. This will be one of the most important thing that you will do to help with your fat loss.
Got to stretch.
6. Eat Before You Workout. I know. I know. It seems counterintuitive to eat around a workout that you are doing to lose fat. But let’s get this straight; Your body needs fuel to do work. If it does not have fuel it can’t work as hard and your workout will not be as effective. Or worse yet, since your body tries to hold on the its stored fat as much as possible it will start to break down your calorie burning muscles for fuel. This is bad and will result in the weight you lost coming back. So a couple hours before you workout have a small meal. And 15-30 minutes before you workout have a small snack, like a piece of fruit.
Good Workout Fuel.
7. Eat Again After You Workout. Whoa. Wait a minute. He wants me to eat more. Does he realize that I am try to lose weight not gain it? Yes, I do. There is a window around (about 2 hours before you workout to about 2 hours) after your workout that is the most important time of day for you to eat to help with your fat loss goals. This is the time that your body is screaming for fuel to help keep you strong and active, build muscle tone and lose fat. Miss this window and you can kiss your fat loss goals goodbye. So make sure that you have a snack before you workout to help keep you going and after you workout to help your body recover and rebuild. And a healthy meal within two hours of your workout.
Great recovery fuel.
Following these 7 tips will help you to quickly reach your fat loss goals.
Another inch!
But before I leave you I just want to mention a pet peeve of mine. I see tons (pun intended) of people in the gym at Wellesley who are obviously trying to lose weight. They come in. They workout. They leave without taking a shower. Why? because they will take one at home. NO! Because they didn’t sweat. Even if you don’t follow the tips above, if you want to lose weight you going to have to work. If you don’t want to do the work. Give up now because you will only waste your time and get in the way of someone who is willing. Thank you.
Your Friend and Trainer,
Paul
Posted by Paul | in Fitness, Nutrition, Weight Loss Strategies, Workouts | 2 Comments
Is this working Yet?????
Well, maybe yes and maybe no?
It is those 10 pounds (at my age) that are the hardest. Okay maybe more than 10. Whatever wants to come off. I do agree with all that you have stated…I have preached the exact words.
See you in the gym…