I have been working with new Mums and working Mums for over 10 years and I know the struggles of managing a busy lifestyle while maintaining your fitness. If you want to lose weight it can be even more challenging. In this blog post I share with you some actionable ways to help you if you lose those extra kilos fast.
If you are unhappy with the way you look and feel the only way to fix it is to change what you are currently doing. Once a week won’t cut it. If you can commit to around 3 hours of exercise a week this will help you shift the kilos faster.
Scales won’t tell the whole story. Muscle weighs heavier than fat so if weight training is part of your program then the reading on the scale won’t best represent your fat loss. Some days you might be carrying extra fluid which can skew the reading. The best way to measure your loss is the good old fashioned tape measure and taking a photo
If you start by cutting out everything you will probably fail and feel discouraged and end up eating more. It can also put your body into starvation mode, reducing your metabolism and making it more difficult to burn fat. Small changes in your diet and reducing calories will make a huge impact so start small and make these changes for life.
I read a book by Jillian Michaels where she talks about planning your calorie intake over the week instead of the day. It takes into consideration that some days you will consumer more than other days, like on the weekends when you’re out socialising.
I still hear from women who are afraid of using weights as they fear they will become bulky and morph into a female version of Arnold Schwarzenegger. Not true! There are so many benefits to weight training including reducing osteoporosis.
Protein helps increase your metabolism and maintain muscle mass. Men have a greater muscle mass which is why they lose weight quicker than us women. SUCKS I KNOW.
Your body burns more calories with protein compared to carbs and fats. Studies have shown those who eat protein and don’t work out still lose more fat than those who eat mostly carbs and fats. Makes sense, doesn’t it?
There are good fats and bad fats. Cakes, biscuits lollies and chips are bad fats. Avocado, nuts olive oil are good fats. Good fats help you recover faster from your workouts. Now who does not want that! So there are good reasons for choosing the ever popular smashed avocado with eggs on the breakfast menu. Here’s a great nutrition plan you can follow which includes good fats.
High Intensity Training, or HIIT is a term that became a household word when Michael Mosley talked about it and the 7 minute app was born. It basically means doing something like skipping really fast to 10-20 sec and then at a slower pace for 30 seconds. HIIT does create better results in less time so if you don’t already love it, try to learn to!
The Carbohydrate gets a bad wrap. You still need them for energy, so I would recommend eating them around your workouts but don’t have any after 4pm. The best carbs for weight loss include oatmeal, beans and air popped popcorn.
The Mums The Word Fitness team incorporates weight training and HIIT workouts in our personal training and our group training sessions. We also provide assistance on the best eating plans for you with help from Mel at Vitalogic. Working with us means you will learn the secrets of BLASTING BODY FAT FAST so try us today!
Book a FREE trial session today and the first 5 will receive a FREE 30 minute Personal Training session!
See you in the great outdoors,