Simple answer? Erm, there isn’t a simple answer. No magic pill here, sorry. But here are a few suggestions that, when combined, will certainly help you lose the fat you don’t need.
Let's be clear here. We don’t mean a restrictive, cutting out food groups type of diet. We mean eating properly. Which, agreed, isn’t as easy as it sounds. Your meals should be made up of carbohydrate, protein, and plenty of vegetables.
Oh, and don’t forget to include fat in your diet (just not the doughnut, biscuit-y type). Carbohydrates should make up 45–65% of calories, fat: 20–35% of calories, and protein: 10–35% of calories (ish!)
We could go on about the importance of cardio – but so much emphasis is placed on this form of exercise that strength work often gets overlooked. The power of strength training is immense.
By following a decent strength training programme, your body will hang on to your muscle, and the fat will be burned, leaving a better, more toned result. More muscle equals more fat burn.
People carrying extra weight will find that starting off with strength work is much more favourable that doing cardio.
Yes, it’s still important!
Exercise that increases your heart-rate will help you get lean. Aim for at least half an hour a day, but of course the longer the time or the higher intensity will have you burning more calories. Combine cardio with strength work to really maximise your fat burn.
If you’ve got a strong base from your strength training (see above!) then you’ll improve lung/heart function, and burning more fat if you have more muscle. The less muscle you have already, the less fat you’ll burn.
if you do strength work hard enough you will puff and pant so it feel just like cardio. Best of both worlds, in my opinion.
that's interesting that strength work can be a more efficient fat burner than cardio. I tend to feel that if I'm not puffing and panting, I'm not doing good - maybe not the case.
Can I recommend kettlebells? Having just got myself one a couple of weeks ago and see how my body has firmed up already I am staggered at the difference. Just three 10 minute workouts a week!
'no magic pill'. Wise words. We wish...but there's no way to keep in shape except by proper eating and moving about!