10 NO FUSS FAT LOSS HACKS

For­get count­ing calo­ries and make burn­ing fat sec­ond na­ture with our sim­ple ex­pert tips

Men's Fitness - - Fuel | Fat Loss Tips -

01 SEP­A­RATE FATS AND CARBS

says Matt Sal­lis, per­sonal trainer

Avoid eat­ing fats and sim­ple carbs to­gether, es­pe­cially once your rate of fat loss be­gins to stall. When you con­sume carbs in­sulin lev­els spike (the ex­tent de­pends on the type and amount of carbs), and in­sulin’s job is to shut­tle any re­cently in­gested en­ergy to the ar­eas of the body that need it most. If you’ve been train­ing hard these nu­tri­ents will be de­liv­ered to mus­cle cells to re­pair and re­build them. But any ex­cess en­ergy you con­sume, par­tic­u­larly from fats and sim­ple carbs like sugar, will be stored in fat cells, which is the last thing you want. mattsal­lis.co.uk

04 EAT GUT FRIENDLY FOODS

says Matt Warner, head of per­sonal train­ing, Ul­ti­mate Per­for­mance Manch­ester. Nu­tri­ent ab­sorp­tion through the gut is the key to suc­cess­ful fat loss. In­flam­ma­tion of the gut lin­ing can pre­vent ab­sorb­ing nu­tri­ents, which can make you more hun­gry and knock your hor­mones out of whack, en­cour­ag­ing fat stor­age. Avoid foods that you’ve found to cause gut dis­com­fort and eat more fi­bre (veg) and omega 3 fatty acids and vi­ta­min D3 (oily fish), as well as tak­ing a high-qual­ity pro­bi­otic to re­plen­ish your gut with good bac­te­ria. up­fit­ness.co.uk

07 EX­PLOIT YOUR FASTED STATE

says Richard Scrivener, per­sonal trainer at Fit­ness In­dus­try Ed­u­ca­tion

At any given time, your body is in ei­ther a fed or fasted state, and be­ing in a fasted state of­fers the best phys­i­o­log­i­cal con­di­tions to op­ti­mise fat burn­ing. So sched­ule your eat­ing and train­ing to take ad­van­tage of this: avoid eat­ing any­thing for two hours be­fore and two hours af­ter work­ing out. Just drink wa­ter in­stead. fit­nessin­dus­trye­d­u­ca­tion.com

02 IN­DULGE YOUR­SELF

says David God­frey, per­for­mance di­rec­tor at One Per­for­mance UK

The num­ber one pri­or­ity in any fat loss chal­lenge is com­pli­ance. If you can’t sus­tain the pro­gramme in the long term you’ll never achieve your goal – or you’ll sim­ply re­bound as soon as you do. Cal­cu­late your calo­rie tar­get for the week and al­low 10% of that to come from your favourite foods. Most peo­ple feel like they’re cheat­ing when they eat their favourite foods, so in­cor­po­rat­ing them into your nu­tri­tion plan helps keep you on track without guilt or painful sac­ri­fice. The psy­cho­log­i­cal im­pact of this is huge. oneper­for­manceuk.com

05 BE SMART WITH CARBS

says An­thony Ny­man, per­sonal trainer at Trans­form Antics

One ef­fec­tive method to get you los­ing fat is to swap starchy car­bo­hy­drates, such as bread, grains, rice and pota­toes, for fi­brous carb sources like broc­coli, cau­li­flower and dark leafy green veg­eta­bles. This will shift your body from fat-stor­ing mode to fat­burn­ing mode. You’ll also con­sume more fi­bre and more vi­ta­mins and min­er­als es­sen­tial to good health. And don’t skimp on veg por­tions – load up on it to keep you feel­ing full. @PTAn­tNy­man

08 MAKE YOUR OWN MEALS

says Gus Martin, per­sonal trainer

If you don’t pre­pare your own food then you can only guess at what you’re ac­tu­ally eat­ing in terms of calo­ries, macronu­tri­ents (carbs, fats and protein), mi­cronu­tri­ents (vi­ta­mins and min­er­als) and fi­bre. If you don’t have a clear idea of what you’re eat­ing, you sim­ply can’t stick to the daily lim­its needed to cre­ate a calo­rie deficit, which is when your body has no choice but to burn fat stores. gus­mart­inpt.com

03 DON’T RELY ON FAT BURN­ERS

says Sean Ler­will, per­sonal trainer and fit­ness model

At best fat burn­ers are an ex­pen­sive com­bi­na­tion of caf­feine, green tea and other in­gre­di­ents de­signed to raise the me­tab­o­lism or mo­bilise fat. At worst you may be tak­ing be some­thing detri­men­tal to your health. Many peo­ple take a fat burner as an ex­cuse to skip the gym when they’re tired (of­ten be­cause they aren’t eat­ing enough) or short on time, in the mis­taken be­lief that it will do the job in­stead of ex­er­cise. But even if your fat burner does mo­bilise fat you still need to ex­er­cise to burn it off or it will just con­tinue to be stored. sean­ler­will.com

06 BUILD NEW HABITS

says Jamie Alder­ton, per­sonal trainer and fit­ness model

The cru­cial fac­tor to suc­cess is form­ing new, health­ier habits. When you first learn to drive a car you must fo­cus on chang­ing gear, in­di­cat­ing and brak­ing all at once, which can feel over­whelm­ing – but it soon be­comes au­to­matic. Once you start to de­velop new habits, such as plan­ning your meals, stick­ing to a struc­tured train­ing pro­gramme and get­ting bet­ter-qual­ity sleep, it be­comes eas­ier not only to lose body fat but also to keep it off. grenade­jay.com

09 BOSS THE SU­PER­MAR­KET

says Steve Kowalenko, per­sonal trainer The most im­por­tant ses­sion of the week for fat loss isn’t in the gym, it’s in the su­per­mar­ket. The choices you make when you’re food shop­ping will de­ter­mine how well you set your­self up for the week ahead so buy, cook and eat real food. Sus­tain­able long-term fat loss is about in­grain­ing good habits and that all starts with what you put in your food bas­ket. @Vir­tus_Strength

10 AVOID POST GYM COF­FEE says Ash­ton Turner, co-founder of Evolve353 gym

A pre-work­out cup of cof­fee can im­prove gym per­for­mance thanks to the pow­ers of caf­feine, but you should avoid it af­ter train­ing be­cause it raises cor­ti­sol. Ex­er­cise in­creases lev­els of this stress hor­mone, which helps you make pos­i­tive physique changes, but you need it to re­turn to nor­mal lev­els once you leave the gym. Cof­fee will keep lev­els el­e­vated, lim­it­ing the speed quickly you re­cover. evolve353.com

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