There are plenty of ways to burn body fat but one thing to remember is it’s not easy.
In order to reduce fat you need to start a full-body training programme that will work all your muscles.
There’s no doubt it will be a frustrating period that involves cutting out some foods that you enjoy on a day-to-day basis, but it will be more beneficial to how you look and feel in the long run.
If you have the motivation to achieve your fitness goals then you must start making changes and train harder. Either that or you will continue to put off these goals that you have been longing to achieve for months.
Here, we take a look at three ways to help shift that selfish body fat.
Change your diet
Start reducing your food portions and eliminating sugary foods and alcohol; this will help shift off that stubborn fat slowly but surely.
Aim to get your key nutrients from meat, vegetables and low-GI carbs (gluten free pasta or brown rice).
If you’re serious about accomplishing your goals then download the app ‘MyFitness Pal’ and monitor your daily calories. It sounds like additional effort but it’s helpful.
Increase cardio
If you’ve been training hard and you’re seeing no results then you need to change what you’re doing or train more cardio.
Cardio involves fast walking, running or cycling. If you’re a member of a gym there is always a spinning class available that will push you to the maximum and help work off that excess fat.
Aim to do three cardio sessions a week for one hour each. When you finish, discipline yourself to avoid sugary foods and eat a healthy dinner.
Start using weights
You’ve included cardio to your training programme, now it’s time to strengthen and tone your muscles. It’s the hardest part for first-timers to enjoy doing weights, but remember this is beneficial to how you will look and feel five weeks down the line. Talk to a PT at your gym and ask for a training programme that fits with your goals.
Examples of some exercises to help with your weights programme
Core – plank, side plank, sit-ups
Legs – squats, lunges, calf raises, hamstring curls
Upper body – chest press, press-ups, arm curls, tricep extensions, shoulder press, seated row
