05 Nov How to shred!

We all know that exercise is vital to losing weight/body fat but did you know it also builds lean lovely muscle that raises your metabolism (yes true!) and can burn away at that stubborn fat pockets. There is so much emphasis placed on body shapes (remember the apple shape or hourglass) that we feel we are stuck with these problem areas forever. Wrong! We have the power to change our body and yes it does take hard work and determination but it can be done. Case and point, I always felt my hips were my problem area, especially after having Maddie. However through a change of exercise (more weights) and a change of diet, the fat is visibly shrinking (yay!).

Top 5 things to do to shred:

1. Cut out sugar
Sugar is worse then fat! We still seem to get so scared of fat and for example choose skim over full fat milk. However a lot of these low fat alternatives are pumped up for of sugar and end up being worse for us! Sugar contains no vitamins or minerals and can do terrible things to our metabolism and liver.  A little full fat yoghurt is much better for us then a 97% fat free for the simple fact it contains a lot less sugar, has a lot more good stuff in it to combat hunger and will fill us up. Empty calories means feeling hungrier quicker!

2. Use full body movements or compound exercises
A squat and shoulder press is going to burn more calories and be more efficient then a standing or sitting shoulder press. Our leg muscles are our biggest muscle and therefore will torch the most fat. Ever wondered why you felt so hungry after a tough strength session?

3. Eat protein
This is no myth! Protein is amino acid which is the building blocks of our muscles. This essential compound goes into the muscles to help repair, heal and build. We should look at somewhere between 50 to 100 grams of protein per meal depending on your goals and training. So get the scales out next time to gauge how much protein you are eating and make amendments if you aren’t getting enough. You will definitely find your energy levels stabilize as well as mood. Go for complete sources such as eggs, chicken, lean meats and complement with nuts and seeds.

4. Cardio on an empty stomach
For all you morning bootcampers, you are already doing this one. A prolonged absence of food brings about a reduction in circulating blood sugar, causing glycogen (stored carbs) levels to fall. That leaves your body no other choice but to burn on fat rather then the glucose to fuel your workout.

5. Keep alcohol to a minimum of 4 drinks per week
Alcohol is a biggie when it comes to the absence of visible six packs! You see not only does it contain a lot of empty calories that don’t fill you up and in fact make you hungrier, you lose any sort of self control and accumulate a lot of water weight that hangs around on the tummy making you feel bloated and gross. Give yourself a good week off the booze and watch that gut shrink!