7 Steps to losing 7lbs
by Adam Doran
If you’re anything like many of the female clients I’ve worked with, you’re feeling a bit overwhelmed and confused by the sheer amount of new fat burning workouts, yo yo diets and ways to “stimulate” your metabolism. You’ve probably spent a lot of hours sweating over the x-trainer getting little or no results for a massive effort. I like you, was also confused when I first seeked the perfect fat burning workout or diet, that would give me the results I craved. It was only after I had studied and read many books that I started realise that the answers were quite simple, below are 7 steps you can take :
Step one is drink more water! Yes, it’s the one drink we have for free and that is actually good for us. Were made up of 75% water, so keeping ourselves hydrated is of the upmost importance. It’s like a car, if we don’t fill it with petrol it won’t work properly, but if we do keep it topped up it will run smoothly and we will burn fat more efficiently.
Tip: Aim to drink 1 litre of water for every 25kg of bodyweight.
Ok so step two is getting more sleep!!Yes more sleep! When we sleep many of our processes take place including the repair of cells, regulating of hormones and detoxification. The window of these repairs is from 10 pm to 2 am so try to get to sleep for ten.
Tip: optimal sleep is from 10pm-6am
3. Clean organic foods:
So step three is to eat wholesome organic foods, I know your probably thinking isn’t that really expensive??
Well yes organic foods are a little more expensive than your standard frozen chips or chicken nuggets, but these foods are priceless in terms of your health and fat burning efficiency.
Tip: try to use farmers markets to get your fruit and vedge from.
4. Resistance training (weight training):
Step four is about ditching the treadmill and picking up a dumbbell or two. Resistance training, yes that’s right working out with weights!!
With many of my female clients using a decent resistance program is what has been key to them shedding the fat.
Tip: start light or even bodyweight until your form and technique is correct. Try to use as many compound (multi muscle movements) as possible, examples are squat, deadlift.
5. Goal setting
Setting specific, realistic and achievable goals have a big part to play in your results.
Ask yourself questions like:
- What is my target weight?
- When do I want to achieve it by?
- How will I feel when I achieve it?
- How will I look once I’ve lost it?
Answering these questions will help you visual your success and keep you focused .
6. Relax more:
In today’s hustle and bustle society we tend to be more stressed and busier than ever, weather its being behind on work, having to pay bills or looking after the kids.
We live in a much more stressful environment.
Taking a few steps to relax in the evening will help you switch of when your head hits the pillow and improve your hormonal balance. Here are some tips I use to relax:
- Use low level lighting or even candlelight.
- Listen to some relaxing music
- Turn of laptop, mobile phone and TV one hour before bed.
- Cup of Tulsi tea (this tea is naturally caffeine free and will help lower your cortisol levels)
Ok by suppliments I don’t mean go and buy a load of fat burners or protein powders , I mean taking a couple of suppliments that are bodies are naturally low in ,and that will increase are bodys functions, general health and fat burning abilities.
- Magnesium: Magnesium is used in detoxification,as a result of the modern day diet many of us are actually depleted in this mineral, so supplementing this mineral is key to helping the detoxification process, also other pluses are it aids the production and transportation of energy from foods , the synthesis of proteins, aids healthy bones and teeth, prevents osteoporosis, hypertension and aids the transmission of nerve signals.
Zinc: Zinc is a mineral that many people are defficent in and plays a vital role in protein synthesis,insulin synthesis as a result of supplementing zinc you will help rebuild are cells, reduce your cortisol levels, speed up your metabolism and burn fat faster .
So there we have it 7 steps to loosing 7lbs, go give these steps a try today!
Level 1 power principles coach
Dax Moy personal training studios