I lost almost 18 kilos training with Russell in a very short period of time. I had struggled to find the motivation and made all sorts of excuses before training with him. Russell has a knack for knowing how to keep me motivated. Sure there are times I stray off the rails, but those times are getting less and less and Russell soon gets me back on track

Jeannie Hodge, Sandy Bay

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50 BEST FAT LOSS TIPS

04-May-2015

50 best fat loss tips aka 50 ways to lose your blubber (part 2)

Digest these tips slowly and in bite size bits, don't gorge on them. Pick one or two of these suggestions a week and incorporate them into your daily schedule. You will be amazed at the difference it will make to your lifestyle

21. Incorporate an occasional cheat day and I do mean occasional. Maybe once a week.  It will stop you feeling deprived and going off the rails. But don't pig out, have a little of what you enjoy.
22. Think positive.  Never say "I cant have that" or "I'm not allowed to have that".  Always say "I dont want that". It means you are in control.
23. If you must have chocolate, make it dark chocolate at least 70% cocoa, it contains loads of anti oxidants and in moderation is good for you.
24. Stand up for yourself.  Standing burns more calories than sitting and its much better for your back. 
25. Buy something really nice like a suit or a dress at the size you want to be and use it as inspiration.  Look at it everyday and re-commit to getting fit and healthy.  
26. Turn your intentions into actions. you can think about it all you want but until you change your lifestyle the fats not shifting
27. Workout with a friend: You will keep each other motivated and accountable
28. Drink approx. 2 litres of water a day:  Thirst can be mistaken for hunger and dehydration will slow your metabolic rate and that's the last thing you want
29. Eat protein with each meal: It will help to reduce the glycemic load which will help keep your blood sugar stable, reducing cravings
30. Be consistent when exercising: Its all about the small gains each week which add up to the fitter stronger more confident you. Move your body at least 5 days per week at a reasonably high intensity.  Consult with a health professional first.
31. Make small changes to see a big difference: eg. if you have 4 sugars in your coffee cut it back to 2, that's a saving of 40kcal and you will hardly miss it.  If you don't exercise at all, start walking.  Running can come later.
32. Learn to read food labels: You need to know how much sugar, salt, fat and preservatives are in the food you are eating.
33. Eat fresh: Fresh unprocessed foods are generally much higher in macro and micro nutrients and much lower in fat and sugar and far lower in calories
34.  Don't eat in front of the TV: Do that and you could be consuming up to 10% more calories.
35. Chew your food up to 20 times:  Its the first stage of digestion and chewing your meal thoroughly means you will be absorbing more of the macro and micro nutrients.
36. Be in the moment.Eat in the moment:  Slow down enjoy the taste, smell and texture of your meal and give your body and brain chance to let you know that you are full.  Bolting your meal overrides your bodies satiety signals.
37. If you must have your plate full of food to feel satisfied:  choose a smaller plate. It will trick your brain into thinking you are eating your usual amount of food.
38. Use a personal trainer to get the most out of your workouts:  Safe effective workouts means you get the results you want.
39. Make exercise fun:  Choose things that you like to do.  If its not fun you are unlikely to commit to it.
40. Do some Resistance training:  Resistance training increases lean muscle mass, which means increased metabolic rate which means more calories burned.
41. Eat only until you are 80% full not 100%!!  Leave the table thinking you could have just a little more
42. If you are eating out download their menu and plan ahead.  You can eat out even if you are on a healthy eating journey with a little planning
43. always try and be with people who are supportive of how you are changing your life.  Watch out for saboteurs.
44. 2x15min workouts is more effective than 1x30mins.  If you dont have 30 mins split it up. you do have time to exercise
45. Dont add to much variety to your meals when losing weight.  Variety will mean you will eat more. Eat the same meals for a while.
46. Make your first drink in the morning hot water with freshly squeezed lemon juice. Its good for your liver and a healthy liver is good for fat loss.
47. If you drink coffee, drink it 30 mins before you workout it will mobilise fatty acids to use as energy as well as helping you workout harder.
48. Get lots of quality sleep it will reduce the stress hormone cortisol levels.  High cortisol = more fat stored and thats the last thing you want.
49. Buy yourself some new gym clothes as you lose weight as a reward and wear them often.
50. Remember if there's time to face book there's time to exercise.  Its not about having time, its all about making time


Call Russell today on 0407 231 947 or email info@abetterbodysooner.com.au to make exercise a part of your lifestyle.