Many people think that fat loss is as easy as eating less calories than what your body uses. While this is generally true, it is more helpful for people who are severely overweight looking to lose weight. If you want to change the shape of your body and have a lean and toned look, you need more than this. These tips will help you get maximize fat loss and get better results in the gym.
1. HIGH INTENSITY INTERVAL TRAINING
I’m sure you’ve heard this a lot already, but HIIT is a super effective method of reducing body fat. It takes about half the time compared to a normal workout, you burn lots of calories in a short amount of time, and you continue to burn calories after your workout. If you’re not doing HIIT, then you are definitely selling yourself short. Incorporate HIIT into both your weights and cardio workouts.
I have a few different HIIT workouts on my blog here and here.
2. GET A PROGRAM
I’m not just saying this because I’m a personal trainer, but having a structured program is much more effective than just going to the gym and deciding when you get there what you are going to do. Having a program is the only way that you will be able to track your progress, plan your changes and it is also good for keeping yourself accountable.
You may plan to go to the gym or exercise 5 times in one week, but things pop up during the week and you skip a day here and there, and then before you know it, it’s the end of the week and you’ve only managed to go 3 times. If you have a program, you are less likely to skip your workouts!
If you don’t have a personal trainer, do a bit of research yourself and design your own little program. You can have a look at my full workout program here.
3. DON’T KEEP DOING THE SAME THING ALL THE TIME
Your body needs variety otherwise it will adapt to your current workouts, and you won’t progress. You may even reach a plateau. This is why you need to keep challenging yourself. You should be aiming to either lift a little heavier, do more reps, go a little bit longer, have less rest, try new exercises, etc each week, and this is why you need the program. I change up my own and my clients programs every 4 weeks, and make sure there are small improvements every week too.
4. REST
Sometimes when you get in routine, it can actually be hard to have a rest day. But rest is part of the program and you need it. If you don’t have a rest day, your body will be too fatigued and won’t have enough time to repair the muscle damage. So if you continue to workout, you won’t be able to workout at your maximum effort, you are more likely to result in injury, and you can even experience a plateau. So make sure you’re taking at least one rest day per week. If that’s still too hard, try an active recover such as going for a walk or doing yoga instead of doing nothing.
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17 Responses
Hi Rachel I have read in some articles that flaxseed help reduce breast fat and then some articles are saying they do increase breast size and I am soooo confused. Do you know which is right? And maybe (I know this is a big ask, but) you could make a blog on how to reduce breast size? What exercise are good to tone your breast etc. thank you
Hi lovely,
thanks for reaching out! <3
As for the flaxseeds, I have never heard about either or. However, flaxseeds are super healthy! They are loaded with Omega-3 Fats, fiber, magnesium, protein, and many more! <3 They're great to be added to your diet :) For reducing your breast size, the best way is to lose overall body weight.
I hope this helps! Please let me know if you have any questions! xx
Love,
Sanja
Hi rachel I know that you can’t spot reduce target areas but what are the best exercises that target breast tissue because I would really like to reduce my breast weight too. Thanks in advance
Hi lovely,
Thanks for reaching out :)
Since breast tissue is largely made up of fatty materials, losing body fat is the best way to reduce their size. If you are already on your way of losing some weight, your breast will probably decrease as well.
I hope this helps!
Love,
Sanja
I can’t stick my clean diet since I don’t earn I have to eat whatever my family is eating and I’m struggling to get y waist smaller and get wide hips what should I do rachael
Hi hun, aww I’m sorry to hear this! Just try to do the best you can :) Ask your mum to cook some type of green vegetable for dinner (if you can), and try to eat fruit, vegetables and protein whenever you have the opportunity. The main thing to remember is to minimize sugar and try not to overeat. I hope that helps! xx
Hi Rachael, I hope you can see this! I’m a typical ectomorph and have recently started strength training for muscle definition. My problem is, although my body fat % is low (around 15%) I have stubborn excess fat in my calves. I’m afraid to do cardio as I don’t want my body fat dropping any further (amenorrhoea and all that) but at the same time how can I get this stubborn fat to budge? Will calf raises with weights help? And if so, how heavy do you recommend? Thanks in advance!
Hi Chrissie, Rachael here. That’s a tough one. You can’t really spot reduce from your calves, and doing weights will help them look more toned and defined but won’t reduce the fat here. I think your best bet would be to do power walking x