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Peter Personal Trainer based in London | Fat Loss Training Body Toning | Muscle Gain | Fitness | Well being | Health | Bodybuilding | Diets


9 Ways To Burn Fat Fast

9 Ways To Burn Fat Fast!

9 Ways To Burn Fat Fast.

Implement these tips and watch the body fat melt like the butter you’re no longer using

The human body is a remarkably adaptable machine. Even if years and years of neglect have allowed pound after pound of fat to fill out your frame, you can rid yourself of that lard at a much faster rate than you brought it on board. In that sense, time is your side!

Take these 9 easy-to-implement tips to heart, and progress will come in a hurry:

 

1. Stay off the scale

 

That you can gain muscle and lose fat is one of the reasons I stress to people not to follow the scale. Body composition and how you look in the mirror matters more than what the scale says.

You could train hard and eat right and build five pounds of muscle and lose five pounds of fat, and what will the scale say? That you still weigh the same.

Frustrating, right, even though you’ve made good progress. Use the scale as a guide, but how you look in the mirror, how you feel, and how your clothes fit are much better indicators of your progress.

 

Body composition and how you look in the mirror matters more than what the scale says.
Body composition and how you look in the mirror matters more than what the scale says.

 

 

2. Reduce your calories gradually

 

If you’re looking to lose fat, don’t make huge calorie cuts. This will kick your body into starvation mode, reducing your metabolism and making it more difficult to burn off the fat.

To prevent this metabolic slowdown and allow your body to burn fat at an optimal rate, make smaller calorie reductions every week or two.

 

3. Vary your caloric intake

 

This is another way to outsmart your body and continue to lose body fat without lowering your metabolism.

By varying your caloric intake every few days instead of eating the exact same amount of calories every day, keep the starvation mechanism in check and continue to burn fat.

 

Vary your caloric intake
Varying your caloric intake is another way to outsmart your body and continue to lose body fat without lowering your metabolism.

 

Says Jim Stoppani, Ph.D:

“Although in today’s society food tends to be accessible and abundant, our bodies are designed to store as much energy as possible to prepare for times of scarcity. One way the body does this is by adjusting its metabolic rate based on calorie intake.

If you stick with the same calories every single day while dieting, your body will adjust by lowering metabolic rate to prevent you from burning off too much body fat. It’s all about hormones.

When leptin levels are high, your metabolic rate stays high; when leptin levels drop, so does your metabolic rate.

When calories are low and steady, leptin levels fall and so does metabolic rate. Eating higher calories on some days and lower calories on others helps to keep leptin levels up.”

 

4. Train with weights

 

Resistance training helps with fat loss in a number of ways. Weight training itself burns calories. Studies also show that, unlike aerobic exercise, weight training increases the calories you burn at rest for up to 39 hours after your workout.

Plus, the more muscle your body has, the more calories you burn each day.

Even if your goal is solely to lose body fat, you need to train with weights. This will help prevent any of the weight you lose from being muscle.

Were that to happen, your metabolism would slow, stalling your fat loss efforts and turning you into a skinny fat person.

Yes, even someone with anorexia can have a high body fat percentage.

 

Even if your goal is solely to lose body fat, you need to train with weights.
Even if your goal is solely to lose body fat, you need to train with weights.

 

 

5. Do high-intensity intervals (HIIT)

 

This means alternating a brief period of high-intensity exercise with brief rest periods.

The result: better results in less time.

One of my favorite interval methods is jumping rope. You may need to practice a bit on this one. After a brief warm up, I’ll jump rope as fast as I can for 10 to 20 seconds, followed by a half a minute at a slower cadence.

Always warm up before intervals, by the way. If you’re not in the best of shape, start with cardioof low or moderate intensity. You might also want to check with your doctor.

 

One of my favorite interval methods is jumping rope
One of my favorite interval methods is jumping rope.

 

 

6. Eat More Fat

 

Consuming enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts. Healthy fats also have myriad health benefits, including being good for your heart.

So which fats are “good?” The polyunsaturated ones (especially omega-3s), such as those fromfish and nuts; and the monounsaturated kind, such as those from peanut butter, olive oil, egg yolks, and fish oil.

 

Which fats are good?
Which fats are ‘good?’; The polyunsaturated ones (especially omega-3s), such as those from fish and nuts.

 

 

7. Cut carbs

 

The attention focused on low-carb diets has divided many people into “pro” and “anti” low-carb camps. Whichever side you’re on, the bottom line is that reducing your carb intake-especially sugar and starches-when trying to lose fat will help.

Those carbs you do consume should come from sources such as oatmeal and vegetables.

The timing of your carb intake also affects fat burning. “I recommend tapering down carbohydrates by 3 p.m.,” says Team Bodybuilding.com member Ashley Johns, also known by the BodySpace handle Hottie-I-Am. “Consume most of your carbs in the morning and around your workouts.”

 

8. Increase your protein

 

Increasing protein intake will increase your metabolism and help to maintain your muscle mass, all of which helps with fat burning. In fact, your body burns more calories when you eat protein than when you digest either fats or carbs.

This may explain why the fat-burning effects of eating more protein were confirmed in a study published in American Journal of Physiology. One group was fed a high-protein diet (just over 1 gram per pound of bodyweight per day) while the second group consumed an amount closer to the lower recommendation of the RDA (recommended dietary allowance). The group eating the higher-protein diet burned the most fat.

“Numerous current studies show that dieters who follow high-protein/low-carb strategies-even plans with higher fat intake-lose more fat and maintain or gain more muscle mass than dieters who rely on higher-carb diets,” says Stoppani.

Yes, you read that right, Grasshopper: Many dieters actually gained muscle mass without working out, simply by eating a high-protein diet.

 

 

9. Eat 6 smaller meals per day, not 2-3 feasts

 

This will ensure that you supply your body with the nutrients necessary to build muscle and burn fat.

Bonus: Your resting metabolic rate increases. It will also prevent your body from kicking into “starvation” mode, which can happen when too much time elapses between meals.

If this happens, your body will start burning muscle for energy and increasing your body fat stores, as well as slowing down your metabolism. This is the exact opposite of what you want to happen.

Don’t be one of those people that complain about their situation but never does anything to improve it. Don’t become “happy” with the status quo of being miserable. Now take action on your knowledge!

 

About The Author:

 

Gregg G.

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Foods to Gain Muscle Mass

What if I told you that you could gain more muscle mass with less training? Or retain more muscle mass with less training? And even gain/retain more strength with less training? The secret is nutrition.

 

As a personal trainer, most of my clients exhibit this behavior: they train hard, but they don’t give a heck about nutrition. So the time and effort they spend on training is wasted. Why? Because they think nutrition is complicated and they avoid the topic. I understand perfectly, because I used to be like that as well.

 

But we need to train smart. This means knowing how nutrition works and how to utilize it for your own fitness and strength gains. This works for anyone and everyone, be it for general fitness maintenance or muscle mass gain.

 

To get you started, here is my list of the top ten foods to help you gain more muscle mass and strength:

 

top 10 foods for muscle gain, eating for muscle gain, muscle gain diet

1. Lean Beef

 

This should be a STAPLE of your diet if you want to gain muscle mass. Why? Because it is loaded with all sorts of things conducive to muscle growth. On average, a three-ounce serving of lean beef is only 154 calories, yet it provides ten essential nutrients, including iron, zinc and B-vitamins. More importantly, it provides your body with high quality protein (not all proteins are equal), and a high level of amino acid that works with insulin to promote muscle growth. For those who are trying to lose weight, this should come as great news – a 3 ounce serving of lean beef provides roughly the same amount of protein as 1.5 cups of beans, but at half the calories.

 

2. Skinless Chicken

 

Like beef, it is an excellent source of high quality protein, which is important for muscle maintenance and repair, bone health, and weight maintenance. And of course, there are so many ways you can cook and prepare chicken. Go down to the store and you can easily find chicken meat cut into single serving sizes that can be seasoned and quickly cooked.

 

top 10 foods for muscle gain, eating for muscle gain, muscle gain diet

3. Cottage Cheese

 

Not many people know this, but cottage cheese constitutes relatively pure casein protein. For those who don’t know, casein protein is a slow-digesting protein, which means it is perfect for muscle maintenance. This is useful especially for guys who have no choice but to go long periods without eating. Not forgetting, cottage cheese is also an excellent source of vitamin B12, calcium, and other important nutrients. My advice: buy the nonfat/low-fat versions.

 

4. Eggs

 

Eggs contain high quality protein, nine essential amino acids, choline, the right kind of fat, and vitamin D. To sum it up, they are the most value for money. And please note, eggs are not harmful for your health, as numerous studies have already shown.

 

top 10 foods for muscle gain, eating for muscle gain, muscle gain diet

5. Whey Protein

 

There is a reason why whey protein supplementsare the most popular supplement in the bodybuilding world: because they provide a fast and convenient source of protein at an affordable price. Bodybuilders normally use them when they wake up, right after their workout, and mixed with some of their meals. However, for those of us non-bodybuilders, simply using it right after our workouts can be very effective for muscle mass gains. Do not rely on it completely though. It’s more important to get high quality protein fromwhole foods, and use whey protein as a boost. There’s so much more about whey protein, if you want to find out more, click hereto read a comprehensive article I have written on how to best benefit from it.

 

6. Tuna and Other Fish

 

High in protein, low in fat, and rich in omega-3 fatty acids. The key here is omega-3 fatty acids. They are essential, not only for health reasons, but also because they improve fat lossand ensure the proper function of your body processes, such as your metabolism.

 

7. Oatmeal

 

Oatmeal is an ideal source of carbs due to both its low glycemic index (GI) value and the fact it is minimally processed. The benefits of a low GI diet are as follows:

 

  • Better micronutrient profile and more fiber
  • Increased satiety
  • Decreased hunger
  • Lower subsequent energy intake (second meal effect)
  • Fat loss

 

In short, enhanced fat loss for those looking to lose weight, and a constant source of carbs for muscle preservation.

 

8. Whole Grains

 

Whole grains digest more efficiently and provide more nutrients than refined grains, and as such promote sustained energy levels and overall health. For instance, brown rice can help boost your growth hormone levels, which are critical for encouraging lean muscle growth, fat loss, and strength gains.

 

9. Fruits and Vegetables

 

top 10 foods for muscle gain, eating for muscle gain, muscle gain diet

Firstly, fruits and vegetables are a rich source of antioxidants, which are essential for the healthy functioning of your immune system. Secondly, they provide tons of other nutrients, such as vitamin C, vitamin E, and beta-carotene. Finally, your body requires the fiber these fruits and vegetables provide, which helps to flush out the substances your body does not need.

 

10. Healthy Fats

 

I know some of you shudder at the thought of consuming fats, but good fats are essential for muscle growth. In fact, they play an essential role in hormone production (testosterone and growth hormones) that is responsible for muscle growth and strength gains. Your metabolic rate is elevated as well, which helps you shed more fats. In addition, fats are needed for many important maintenance functions. Polyunsaturated and monounsaturated fats are the good fats. You can find them in salmon, other fishes, nuts, leafy veggies, oils such as flaxseed, avocados, and seeds. They are also all rich in omega-3 and omega-6 fatty acids.


Outdoor Training For Women

 

 

Are you an on-the-go mother? Are you the 12-hour workday businesswoman? Do you want to get into shape without joining a gym? Do you love the outdoors? Do you want that rockin’ body that everyone dreams of? Perfect! This article is for you! According to the Bureau of Labor Statistics, the average person is working nearly 9 hours per day. Add on chores, kids and the all-important “me” time, there’s barely enough time to sleep let alone workout. Don’t fret though, I have a solution that is creative, will save you time, can be done outside your house and definitely isn’t the “norm”!.

Contrary to popular belief, you do not have to go to a gym or spa to get into shape. There are millions of people that workout at home. It’s easy and effective. All you need is 30 minutes, alittle creativity, and the mindset to get into the best shape of your life, all from the privacy of your own yard or nearby park. To get quick results, take your workout outside.
A study from California Pacific Orthopedic and Sports Medicine found that outdoor exercisers lost an average of 7.43 pounds and 6.17 percent body fat in 8 weeks. This is because outdoors, your internal body temperature rises, due to the inclines, declines, and terrain. The more difficult the setting the more body’s metabolism rises, causing a boost in calories burned and body fat lost. Also, according to the University of Essex in England, working out outdoors can improve your mood and your self-esteem.

 

But before getting started, make sure you do a dynamic warm-up to get the blood pumping and tendons and ligaments loose. Depending on skill level, start with 20 jumping jacks, 20 body-weight squats, and 20 walking lunges. Remember this is to be done outside, so make sure your watching your step so you don’t sprain an ankle or a knee. Once the warm-up is over and you have started to break a sweat and the blood is pumping, it’s time for your outdoor workout.

Now you are going to need one important household item; 2 gallon jugs full of water. These will come into play as added resistance! To set the stage for your workout, you will be performing 6 exercises, 10 repetitions each, completed as many times in 20 minutes. Not only effective but convenient and quick!

Exercise #1

You will be performing a squat into a shoulder press, utilizing the 2-gallon jugs. Each jug weighs 8 pounds and will be placed on the top of the shoulders, elbows out and hands on the handles. You will squat to a 90-degree angle and press the jugs over head, making a window and sticking your head through it. This will focus on the hips, thighs, butt and shoulder area.

Exercise #2

You will need park bench or picnic table. Sit on a bench and place your hands on either side of your hips. Bend your elbows, bringing upper arms to parallel, then return to starting position. Your focus here is the triceps and core.

Exercise #3

You will need a bench. Stand in front of the bench and place either leg up on it, shoe lace down. Keep other leg on the ground straight with a slight bend in the knee. Now hold a stick in your hands and bend at the hips till shoulders are parallel to the ground. This exercise focuses on the hamstrings and glutes.

Exercise #4

You will need a park bench or picnic table for this. Stand in front of the bench and bend the knees slightly. Use arms for momentum and jump onto the bench, feet flat and knees slightly bent. Return to ground softly and smoothly. This focuses on the legs and the core.

Exercise #5

Drop down and place hands in the grass and toes on the sidewalk. Lower your body down till your chest hits the ground and rise until elbows are locked. For more core activation, place a broomstick or stick on your back (from head to toe) and makes sure it doesn’t fall. This will engage the obliques and inner core muscles as well as working the chest and triceps.

Exercise #6

The last exercise you will need a tree branch or monkey bars. Make sure branch is strong enough if you decide to use this option! Wrap hands around branch or bars and extend arms so you are hanging. Keep body straight and then bend at the hips raising your feet till the body makes an “L.” Make sure not to bounce but to keep everything in line and activate the core muscles.

And lastly for an added cardio bonus, break out your jump rope! What better way to get cardio in outdoors than to jump rope? This exercise is just like riding a bike, once you learn you will be able to pick up anytime ☺

In closing, working out outdoors can be convenient, fun, gratifying and can give you the results you have always been looking for, all within the privacy of your own back yard or local park. You don’t need a gym to look your best, just a few household items, your backyard or a park, and a little inspiration and perspiration. Here is to the best body of your life, as I always say, “Love Your Body.”


One on One Training Via Skype Sessions

The top 3 benefits of Personal Training live on SKYPE  are:

  1. Train in your own home, work place, hotel or any where in the world!
  2. You no longer need to take gaps in your training programme when you have to travel with work.
  3. Have multiple links at once and therefore split the cost of the Personal Training sessions with friends.

This now means instead of flicking through endless amounts of YouTube videos trying to find the right exercises for you, you can now have your own expert Personal Trainer where ever you are in the world just a click away. We will be coaching you through specific exercises tailored to your needs, along with the most effective exercise methods that will get you achieving your goals.

The Personal Trainer SKYPE Packages:

1. The Travel Package

If you find yourself travelling a lot with your work or you are unable to have one to one Personal Training sessions in your own home, this package is what you need. ALL the Personal Training sessions will be via SKYPE at the times that suit you best. All you need is SKYPE (Free Download from www.skype.com/intl/en-gb/get-skype ) .

2.With Friends

Get in shape with your friends and save money at the same time by splitting the cost. With the use of SKYPE, multi-video streaming is possible and therefore more than one person can train at once.

GREAT TIP: To make the experience even better, why not connect your laptop/mac to the TV by using an RGB cable, Apple TV or another device.


Dumbbell Bent-Knee Deadlift

1010-bent-knee-deadlift.jpg
Give your glutes a challenge: Increasing the weight boosts your metabolism.

Do It: Set a pair of 10-to 15-pound dumbbells on the floor in front of you. Squat, keeping your chest up, and grab the dumbbells with an overhand grip. Your arms should be straight and your lower back slightly arched, not rounded. Contract your glutes and stand up with the dumbbells, straightening your legs, thrusting your hips forward, and pulling your torso back and up. Slowly lower the dumbbells to the floor. That’s one rep.