Going off of my last blog post, I want to continue talking about some fat-loss tips to help get you lean for summer! These are workout-related fat-loss hacks. Let’s get lean, ladies!
Fat-Loss Workout Hack #1: Move more.
I know it’s simple, but if you work out for an hour a day but sit on your butt for the rest of day, you definitely won’t see much progress for fat loss. Our bodies were never made to sit. You should aim to be walking at the very minimum three miles per day (just as a gauge to get you moving and walking more throughout the day).
Fat-Loss Workout Hack #2: Don’t think you need different exercises for fat loss.
The exercises you need to do to build muscle are the same ones you should do to lose body fat. I’m talking about your compound lifts: squat, bench press, deadlift, barbell row, overhead press, etc. The most efficient way to lose fat is to hit the biggest muscles in the body, and these compound lifts will do just that.
Fat-Loss Workout Hack #3: Get stronger.
The mentality that hours of lifting and cardio will lead to greater fat loss comes with an inherent problem: You’ll become more efficient at doing these things, to the point that your body will require even more time spent in both of these areas to see fat loss progress. The solution to this problem? Always prioritize strength. The stronger you get with your main lifts, the more work that’s performed. Think about it – if you’re strong enough to do three sets of 10 reps on a given lift with 150 pounds, you’re doing more total work than if you were only able to use 100 pounds. As a result, when it comes to the other forms of training you do (for example, HIIT), you’ll be able to perform at a higher level, which will make those activities more effective when it comes to fat loss.
Fat-Loss Workout Hack #4: Prioritize high-intensity interval training (HIIT) over low-intensity steady-state cardio.
This type of conditioning will allow you to burn more calories after your training session, otherwise known as E.P.O.C. (excess post-exercise oxygen consumption). This basically means you get a “metabolic boost” after the training session is over.
Fat-Loss Workout Hack #5: Program wisely.
It’s a good idea to think about giving your body a break between the different types of stressors of exercise you’ll be performing. For example, one day you’ll do a heavy strength-training session, the next day you’ll perform a metabolic conditioning workout, and the next day you’ll do a speed/explosive power day. This is just one example. Feel free to get creative with it.
Fat-Loss Workout Hack #6: Vary your conditioning workouts.
To prevent staleness and to keep your body guessing, you should try out different forms of exercise for your conditioning work. Try a CrossFit class or a Spin class, go for a hike, get your bike out and do some bike sprints outside, etc. Don’t get stuck in doing the same thing cardio-wise.
Fat-Loss Workout Hack #7: Recover properly.
Get eight hours of sleep. Drink enough water. Eat nutritious foods most of the time. Take naps if you can. Get massages. Do mobility. Meditate. Seriously, I know these sound like no-brainers, but you’d be surprised at how many people don’t prioritize most of these things. Recovering is just as important as training when it comes to fat loss; if you’re constantly low on energy during your workouts, you definitely won’t see maximal fat-loss results.
Fat-Loss Workout Hack #8: Be prepared both physically and mentally.
Prepare for the days you’re going to work out and what times work best for you. If you know your work schedule is crazy and you don’t know when you’ll leave each day, maybe it’s best that you train in the morning so you get the work in. Also, visualize your workouts to give yourself confidence. See yourself performing and working your ass off, and, guess what? You will!
Good luck in your get-lean efforts, JYM Girls!