Fat loss can become very scientific and overwhelmingly complex. I have simplified my 5 top tips to outline the basics of fat loss principles you can’t go wrong with.

1. Focus on Weight Training

Too many times when someone starts their fat loss journey, they spend hours and hours doing cardio. Although cardio has a place in any training program, my main focus with clients is weight training and building lean muscle. A well structured weight training session of large compound lifts (e.g. squats, deadlifts, lunges and presses) can burn more kcals than cardio alone.

Lean muscle is the most potent fat burning tissue in the body, put simply, the more muscle you have the more kcals you will burn each day. For every 1lb of muscle you have on your body, you will burn an extra 50kcals a day. Add 7lbs and you’re burning an extra 350kcals a day!

2. Include a protein source with every meal

With every meal throughout the day you should include a protein source e.g. chicken, eggs, turkey, whey protein. If you don’t consume enough protein daily, your body will struggle to build muscle.

The amount of protein I recommend is anywhere between 1 - 1.2g of protein per 1lb of bodyweight. e.g. If James weighs 70kg (154lbs) I would recommend 154 - 185g of protein a day split over 4-5 meals.

185g / 5meals = 37g of protein per meal.

3. Include High Intensity Interval training

High Intensity Interval Training (H.I.I.T) will burn more kcals than steady cardio (e.g. walking on a treadmill). It will also boost your metabolic rate for 24 hours post session. It simple terms, even when you stop your H.I.I.T workout, you will still be burning kcals.

Below is a common H.I.I.T training protocol I use with clients for you to try;

  • Treadmill – 5mins steady walk to warm up
  • Set the Treadmill to Incline 5
  • 20s Max Effort Sprint // 40s Recovery (slow walk)
  • Perform 10-15reps
  • 5 mins cool down

4. Focus on getting quality regular sleep

This is probably the most under rated fat loss tool people forget when trying to loose weight.

Good quality, deep sleep is the best way of naturally increasing your Growth Hormone (GH) levels. Whether you are male or female you want to maximise this hormone as it’s the body’s most potent fat burning hormone.

Below are top 3 tips I give to my clients to maxmise sleep quality;

  • Make your room pitch black as the hormone melatonin is only released in total darkness and will help sleep quality
  • Get into a sleep routine, try and go to sleep at the same time every night and have a pre bed routine. This could be reading for 20mins and having a cup of camomile tea before bed instead of watching TV
  • Supplement with ZMA (zinc, magnesium and vitamin B6) 30-60mins before bed helps to promote a deeper sleep

5. Stay hydrated

Every day I will read a food diary from a client and 9 out of 10 clients fall short on hydration.

Water is the foundation of almost all cellular activity and body function, this includes the transport and burning of fat. I recommend 1L per 25kg of bodyweight e.g. if you weigh 75kg aim for 3L a day. If you spend an hour exercising that needs to increase by another litre.

Water, fruit teas and the occasional coffee are the only fluids I recommend.  Too many clients forget about counting the liquid kcals they drink, a glass of Orange juice in the morning, a pint of beer at night or a glass of wine all add up at the end of the week.

Cut back on liquid kcals and enjoy eating more kcals instead.