Top tips to lose weight

stock photo : A young woman measuring her waist isolated on white background

We all want to lose weight, and a large number of my clients want to lose it from one place in particular – their waists, stomach, midsection, abs, stomach – call it what you will it amounts to the same thing. It’s the area that weight always seems to settle and the older you get the harder it seems to shift!

So reading Charles Poliquin’s Blog yesterday he was focussing on the best ways to reduce or eliminate fat from this area in particular but, lets face it, if you are eating well and moving more the benefits are going to be felt (and seen) all over your body.  With all of that in mind what then are the top tips to shape up?

stock photo : Mid section torso of girl in two piece exercise outfit holding a hand weight.

  1. Strength train with a large volume (30 to 45 sets total per workout) and really short rest periods (10 to 60 seconds) – this will produce more lactic acid build up and a greater growth hormone response
  2. Use  a hypertrophy-type protocol (8 to 12 reps, more than 3 sets, 70 to 85 percent of the 1RM load).
  3. Do modified strongman training at least once a week: Build muscle and increase lower body strength, while elevating growth hormone to enhance fat burning
  4. Work hard but smart and manipulate rest, sets, reps and speed for example doing 6 X 6 squats with 60 seconds rest produces an equal metabolic cost as 12 X 3 squats with 25 seconds rest 
  5. Try doing sprint interval training to improve conditioning. What about six sets of 200-meter track sprints with 4 minutes rest, or 60 cycle sprints of 8 seconds each with 12 seconds rest.
  6. Get outside to train – there are suggestions that “dirty” electricity raises cortisol and alters energy use by messing with insulin sensitivity.
  7. Improve your mental outlook – get positive
  8. Avoid “15-minute ab” programs – they don’t work!
  9. Always eat breakfast and opt for a high-protein, low-glycemic meal.stock photo : milk in glass
  10. Don’t train on an empty stomach—this lowers the body’s use of fat for fuel and results in less calorie burn during recovery (excess post-exercise oxygen use). 
  11. Eliminate all processed foods from your diet—don’t eat them ever.
  12. Don’t avoid fateat smart or good fats such as those found in fish, wild meats, coconut oil, olive oil, avocado or nuts
  13. Eat at a high-quality, high-protein diet which will increase the resting metabolic rate and the amount of energy required to digest food
  14. Take leucine-enriched branched-chain amino acid
  15. Help support insulin sensitivity: Take omega-3 fats to make your cells receptive to insulin, and always eat eat less than 120 g of carbs a day and only from low-glycemic sources
  16. Eliminate gluten, wheat, and grains to support insulin health 
  17. stock photo : And a bottle of pills on a white backgroundTake Vitamin D – make sure your vitamin D level is over 40 ng/ml
  18. Make sure you eat enough fibre aim for at least 25 grams a day. 
  19. Eat seeds, especially flax seeds which promote the elimination of chemical oestrogens 
  20. Ensure you have a healthy gut (healthy bacteria) compromised gastrointestinal health leads to elevated cortisol levels 
  21. Take a good quality probiotic to support gut health and ensure you have adequate stomach acid
  22. Limit fructose in the diet to only fruit sources. Eliminate all fructose corn syrup
  23. Get enough sleep and if rest is a problem, opt for an early-to-bed, early-to-rise sleep schedule which has been linked to better body composition
  24. Count your blessings – use a “grateful log”  to lower cortisol. Spend a few minutes every night thinking of positive events in your day, write them down; it calms the mind and focuses you on the positive.
  25. Reduce stress.  Do yoga, pilates, martial arts, go for a walk, visualisation, get a coach or a therapist – do whatever works for YOU
  26. Drink at least 3 litres of water a day to stay hydrated and detox the body. Water, not juice or squash, just water!stock photo : glass of water on blue background
  27. Eliminate alcohol, juice, soda, and sports drinks. Stick to water, tea, and coffee. 
  28. Eliminate ALL sugar and all sweeteners — cane sugar, agave, maple syrup, honey – all of it
  29. Take 500 mg of magnesium per day to calm the body and decrease cortisol. 
  30. Eat antioxidant-rich foods like berries, dark chocolate, leafy greens, and olive oil to prevent inflammation. 
So there you have it the TOP THIRTY ways to lose weight and improve body composition – most of them we are all probably aware of but how many of us actually do ALL of these at the same time?  Why not try it and see what difference it makes especially to your midsection – let me know how you get on!

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