1. Focus on big muscles
It is the only way to get the maximum adaptation from your workouts. That means choosing exercises that will make you burn as many calories as possible. By doing so, you will create disorder in your muscles and your body will need to burn calories to bring back the order. So your workouts include exercises that use a lot of muscles at a time.
2. Make sure each workout is a bit more intense.
One of the keys to triggering adaptation in the human body is to demand more and more from it. If your workouts are always the same intensity there is no reason for your body to grow new muscle or transform itself in any way. Never, ever, do the same workout twice unless you have achieved your goals and are in maintenance mode. So make sure you perform a little extra work in your main workouts.
3. Keep track
If you don’t write it down, how can you compare. Once you understand the role of intensity and progressive overload you’ll see the great benefit of writing down exactly what you did each workout. Knowing the reps or time for each is what allows you to plan the next workout. That way you know it was more intense. Your logbook becomes your personal journal of what delivers the best results for you.
4. Eat enough
Your body always tries to self-preserve. If you don’t eat enough calories, you send the message that food is scarce and that your body should store some fat. This is exactly the opposite of what you want. So it is very important that you eat enough calories during the day. And spread them through 4-5 meals and snacks. That way it will be easier to control your hunger.
I am putting the final touches to a No Equipment Fat Loss program. A program that will let you lose fat at home with no equipment in very little time. It will include ready-made exercise routines and nutrition guidelines. If you want to be one of the first to hear about when it comes out, email me at gillesthetrainer@gmail.com
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