1. Stop running for miles and miles and instead start resistance training. Running only burns calories whilst you are performing it, whereas resistance training will keep your body burning calories for hours afterwards – even whilst you sleep! Resistance training includes bodyweight exercises, dumbbells, barbells, resistance bands or kettlebell training.
2. Make sure that 90% of your diet is made up of lean meat, vegetables, fruits, fish, eggs, legumes, nuts and seeds. Drink water whenever possible.
3. Only use exercises that work your entire body, rather than just one muscle at a time. For example, a biceps curl only targets your arm muscle. A press up, however, will train your arms, shoulders, core and back muscles all in one go. The more muscles you use, the more calories you burn!
4. Plan your exercise in terms of Quality (intensity), not Quantity (duration). A tough 20 minute workout is far more beneficial than a 60 minute light workout – anyone who tells you otherwise is either misled or just lying to you.
5. Don’t use the fixed-resistance machines! The reason many people are overweight is from sitting down all day. Do you really think that exercise machines that have you sitting down even more is going to help? In fact, it just leads to a less firm backside, which I’m sure is not what you want.
6. Don’t listen to anyone who advises you not to eat fruit because it contains sugar. The obesity epidemic did NOT come about because we’ve eaten too many apples…
7. Fruit juice, on the other hand is no good for you, since the natural fibre has been removed. This allows the sugar to be turned into fat.
8. White bread, white pasta, most breakfast cereals and crackers, Ryvita biscuits are no good for you either.
9. Foods that are branded as ‘healthy’ or ‘low-fat’ are no better for you. This is because when the fat content is removed, the manufacturers replace that fat with more sugar. Check the nutrition labels on the back if you don’t believe me…
10. Fat Loss is NOT as simple as ‘Calories In Vs Calories Out’, even though that’s what we are told by the media. If it were true then a person eating 2000kcals a day of ice cream should lose as much weight as a person eating 2000kcals of vegetables and meat. But we both know that’s not the case.
11. Controlling your hormones is important in shaping up. The hormone cortisol is released into your body when you are stressed. This hormone makes your body store more fat (particularly in women). So take measures to reduce the amount of stress in your life.
12. Another hormone, called insulin, is released into your body when you eat high amounts of sugar. This hormone’s job is to turn any unused sugar into fat. So avoid sugar!
13. Eat more healthy fats, from fish, eggs, oils, nuts and seeds. These fats are essential for boosting your metabolism and making your skin and hair more healthy.
14. Starving yourself of calories will only lead your body to store more fat. Your body just thinks its starving, and reacts by holding onto your body weight for dear life.
15. Eating 5 portions of fruit and vegetables a day is okay. Eating 8 would be better.
16. Foods with fibre are among the best you can eat. Porridge oats should be a staple of your diet.
17. The ‘Special K Challenge’ is a load of rubbish. Eat three small bowls of cereals (made of sugar) a day to lose weight? Yeah, okay, you will lose weight. But that weight will be mainly water, muscle, bone mass, and leftover sugar stored in your muscles. You’ll still have the same amount of fat on your body, and you’ll probably look worse. And you’ll be depriving your body of essential fats, proteins, vitamins and minerals. That’s not healthy.
18. The key factor in a successful weight loss program is social support. When exercising in a group setting you are far more likely to stay motivated and accountable to your peers. A fitness program like the Bodyshape Bootcamp gives you such social support.
19. Walking is not exercise. It is physical activity – something you should be doing everyday in addition to a structured exercise program. I’m all for walking as much as possible, but it’s not going to burn belly fat I’m afraid.
20. Take Action TODAY – nothing will happen and your body will not change unless you take that first step. Find a well-reputable local trainer or bootcamp group and get started now!