A common fitness goal is to lose fat and become more lean. Here are 5 tips to help you achieve this goal:
1) Do Complexes
Complexes are usually done with a barbell, but can also be done with dumbbells or kettlebells. The idea is to use the same weight for a series of exercises, without putting the weight down until you're done. Complexes combine lifts whose movements flow into each other, so you you're able to keep a quick pace while working the entire body. Here's an example of a complex with dumbbells-
1-Hammer curl x 6-8
2-Front Squat x 6-8
3-Push Press x 6-8
4-Romanian Deadlift x 6-8
5-Bent Over Row x 6-8
6-Reverse Lunge x 6-8
The goal is to complete all the movements without resting between each. Rest for 1-2 minutes and repeat the complex for 3-5 times. Complexes can be done as a finisher on a weight training day or as a quick fat loss stand alone workout.
2) Eat Some Vegetables at Every Meal!
It's no secret that vegetables are one of healthiest types of foods, if not the healthiest, on the planet. Green, leafy vegetables are packed with fiber, calcium, iron, and vitamins. They also are typically very low in calories per serving. Penn State researchers found that people who eat vegetables at each meal, cut their total calories by 10%!
3) Take a Walk in a Fasted State First Thing in the Morning
Adding a brisk walk before you eat breakfast can have a positive effect on fat loss. A low intensity workout, like walking, on an empty stomach will use fat as your main energy source. When you are in a fasted state, the hormone insulin is low and another hormone, cortisol, is high. Cortisol's job is to break down tissue, and when you are fasting, it will break down body fat reserves. The catch is, only low intensity exercise will work here. Any higher intensity exercise will probably break down muscle and leave you feeling drained. So, stick to a brisk walk for 20-45 minutes in the morning on an empty stomach.
4) Get More Sleep!
Getting a good night's sleep is beneficial in many ways. However, a consistent lack of sleep is associated with increased hunger, higher body fat percentages, lower lean body mass, higher stress, irritability, increased anxiety, and lower testosterone levels in men. Getting 7-9 hours of quality sleep will help improve your overall health and lead to a leaner body!
5) Drink More Water
Replacing beverages that contain calories like juices, soda, and Gatorade with water will drastically reduce your daily overall calories. Many people also mistake hunger for thirst, so before you grab an extra snack, drink some water and see if that takes care of it. Our bodies are made up of mostly water as well, so it would probably serve us all well to drink more water. One way to increase your water intake is to drink a glass upon waking up. You'll feel hydrated and ready to "greet the world." [A favorite phrase of my wonderful girlfriend].
Good Luck & Stay Healthy!
1) Do Complexes
Complexes are usually done with a barbell, but can also be done with dumbbells or kettlebells. The idea is to use the same weight for a series of exercises, without putting the weight down until you're done. Complexes combine lifts whose movements flow into each other, so you you're able to keep a quick pace while working the entire body. Here's an example of a complex with dumbbells-
1-Hammer curl x 6-8
2-Front Squat x 6-8
3-Push Press x 6-8
4-Romanian Deadlift x 6-8
5-Bent Over Row x 6-8
6-Reverse Lunge x 6-8
The goal is to complete all the movements without resting between each. Rest for 1-2 minutes and repeat the complex for 3-5 times. Complexes can be done as a finisher on a weight training day or as a quick fat loss stand alone workout.
2) Eat Some Vegetables at Every Meal!
It's no secret that vegetables are one of healthiest types of foods, if not the healthiest, on the planet. Green, leafy vegetables are packed with fiber, calcium, iron, and vitamins. They also are typically very low in calories per serving. Penn State researchers found that people who eat vegetables at each meal, cut their total calories by 10%!
3) Take a Walk in a Fasted State First Thing in the Morning
Adding a brisk walk before you eat breakfast can have a positive effect on fat loss. A low intensity workout, like walking, on an empty stomach will use fat as your main energy source. When you are in a fasted state, the hormone insulin is low and another hormone, cortisol, is high. Cortisol's job is to break down tissue, and when you are fasting, it will break down body fat reserves. The catch is, only low intensity exercise will work here. Any higher intensity exercise will probably break down muscle and leave you feeling drained. So, stick to a brisk walk for 20-45 minutes in the morning on an empty stomach.
4) Get More Sleep!
Getting a good night's sleep is beneficial in many ways. However, a consistent lack of sleep is associated with increased hunger, higher body fat percentages, lower lean body mass, higher stress, irritability, increased anxiety, and lower testosterone levels in men. Getting 7-9 hours of quality sleep will help improve your overall health and lead to a leaner body!
5) Drink More Water
Replacing beverages that contain calories like juices, soda, and Gatorade with water will drastically reduce your daily overall calories. Many people also mistake hunger for thirst, so before you grab an extra snack, drink some water and see if that takes care of it. Our bodies are made up of mostly water as well, so it would probably serve us all well to drink more water. One way to increase your water intake is to drink a glass upon waking up. You'll feel hydrated and ready to "greet the world." [A favorite phrase of my wonderful girlfriend].
Good Luck & Stay Healthy!