Dos and Donts to weight loss this summer

Sal

THE SUN has finally showed up! Summer is here and its the season for shedding layers and showing a little more skin…and muscle. It’s also the time when many of us start to seek out quick weight loss strategies.

In some countries, weight loss is a massive problem. Reports last week that authorities in Dubai are offering gold in return for weight loss in an scheme to encourage healthier living, made an interesting reading.Now, before you pack your bags and had for the Gulf region to claim your bounty, read on for the dos and don’ts of summer weight loss, from our resident expert, Sal.

So many people try the same tactics each and every day to lose weight.  In the 4 years I’ve worked at my current facility I think there’s been just ONE member I have noticed, who has on his or her own made significant physical changes.  While the rest continue the same tactics, achieving the same results.

So what is the most effective way to get the results you’ve sweated for?

#1 Nutrition

Simply put there is no type of training you can do that can make up for a bad diet.  No matter how many hours you spend in the gym or out exercising, if you’re not following a balanced diet you won’t get results (and by balanced I don’t mean a low fat diet of fruits and cereals with a pinch of protein).  Sure, even with a good diet you could be overweight, but it’s not likely.

#2 NUTRITION!!! 

Just in case you didn’t think it was that important, it is.

Don't believe the hype

Don’t believe the hype

#3 Weight Training

Lifting weights is indeed the next most effective way to lose weight.  Sorry to inform you but mournfully thumping away on the treadmill or panting on the spin bike it not that effective. Metabolism is closely linked to the amount of muscle you have; the more muscle mass you have, the higher your Resting Metabolic Rate (The total calories required to sustain the body’s vital functions at rest).  Whether toning or bulking up you’ll be able to consume the same amount of calories whilst losing fat. An added benefit is that weight training promotes Exercise Post Oxygen Consumption.  This revs your metabolism by x1.5 for up to 48 hours after exercise!

#4 High Intensity Anaerobic Training

These are activities that also promote Exercise Post Oxygen Consumption.  This would be exercise such as structured interval training.  If you can talk whilst performing this type of exercise, watch the TV or complete without the need of hydration you’re kidding yourself.  In fact, it is calculated that you will achieve 9 times greater fat loss with high intensity aerobic training over steady state cardio.  Typically the intensity of an interval should be the point at which you struggle to keep the pace up for longer than 90 seconds.

#5 Steady state cardio or aerobics / dance classes

This is basically 90% of those on the treadmill and your typical class participant.  This exercise does not induce EPOC (Excess post-exercise oxygen consumption), and does not increase muscle mass so it does not burn any calories other than when you are performing the exercise itself.  This type of exercise should only supplement your other workouts.  The average class participant burns 300 calories every time you come to the gym, this will add up throughout the week, but it certainly won’t induce body significant changes.

So what does this all mean, and what should I do?

The first step is to simply consult someone regarding what you are eating.  Some amazing results can be achieved with some simple tweaks to your diet.  This can be relatively inexpensive and the most effective way of ensuring what you eat matches your goals.  Everyone knows diets don’t work, so try a long-term approach to staying lean and healthy instead.

Mix it up a little and train with someone who trains differently to you once a week.  Attend an effective class like a our Kettlebell class. Or record your heart rate whilst performing cardio and push yourself.

Hiding at the back of the class or never entering the resistance area of the gym will only lead to disappointment.  If you don’t know what your doing, go with a friend that does, or even better book a consultation with a trainer; they’ll teach you a way to train that will help you reach your goals far quicker than you ever could on your own!

DSC_0239Are you disappointed with weight? Why not pop in at our gym too and say “Hi!”

If you have any questions please feel free to contact me on +44 20 8166 5110 or email salman@improvemyfitness.co.uk

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Words by : @improveMyfitnes

Photography by@makiwahenry