Top Tricks and Tips for Fat Loss

At some point, everyone wants to shift a few pounds or feel a bit more confident on the beach. At Gym & Tonic all of our Personal Trainers are even busier than normal right now for this exact reason. Everyone is starting to look forward to their summer plans and many people decide that they want to start to feel a little bit leaner.
Here are some of our top fat loss tips to get you the results you want and get you ready for those summer plans:

Set a realistic goal

It is so easy to want dramatic fat loss overnight. But sadly fat loss takes time and true fat loss only works from slow sustainable dieting. It is easy to lose 10 pounds in a week if you starve yourself and exercise intensely. But a lot of this will be water weight, some will be muscle and you won’t truly be cutting fat. To truly see a body composition change you need to reduce fat over a long period whilst keeping muscle mass as high as possible.

Track your food

Try tracking or recording your food and any calories from drinks. This will mean you can ensure that you are burning more calories than you are eating. Invest in a nutrition coach to learn how to best track your food intake and set a realistic goal. Here at Gym & Tonic we have a qualified nutrition coach that can advise you on your diet and what is a good amount for you to be eating.

Resistance train

You want to keep your muscle mass as high as possible and minimise losing weight from muscle to ensure a lean physique. To do this you need to resistance train. Don’t be afraid to still train with heavy weights and push those muscles even whilst you are in a calorie deficit. Ensure that you are eating enough protein in your diet so that you are able to recover from the training! If you want to be pushed more in the gym or are not confident with resistance training then it may well be worth investing in a Personal Trainer to push you to get the best out of your workouts.

Fill up on low-calorie items

To sustainably lose fat you will need to be in a calorie deficit for a sustained period of time. To do this you want to try to stay as full as possible so that you can stay in a deficit for a prolonged period of time and not end up binging when you get too hungry. So fill up on fruit and vegetables to keep yourself full. It is very difficult to overeat if you are full of lots of leafy green veg!

Stay hydrated

Drink 2-3L a day (or more depending on your body composition and activity level.) You need to stay hydrated to prevent yourself from overeating. Try drinking diet fizzy drinks, black coffee or tea or sugar-free squash to help fill you up!

Break up your goal

Break down the end goal into small chunks. Reward yourself with non-food related items as you go e.g. a new pair of leggings or a sports massage. This will keep your momentum and determination up so you will get to that final end goal in no time at all.

Keep NEAT up

NEAT stands for non-exercise activity. This means the little things you do each day like the number of steps. Keep steps high, stand up more, and move more and your daily calorie expenditure will go through the roof and you will be losing fat in no time at all.

Take measurements in different ways

Don’t rely on the scale alone. If you are training right then the scale may not shift dramatically as you should be maintaining/ gaining some muscle as you lose fat. Try to use a scale that also reads body fat percentages. Take body measurements and use photos as a more reliable way of seeing your body fat dropping.

Have some pressure or accountability

Invest in a personal trainer, have a photoshoot, a holiday or a competition and you are bound to up your game and stick to your diet. If not, maybe try using Instagram or social media for some accountability. The reason why Personal Training works is because of the accountability, guidance and support. So put some outward pressure or accountability on yourself and you are bound to actually stick to your deficit and start losing fat.

We hope these top tips and ideas will help you reach your fat loss goals. Remember it is, sadly, a slow process. And remember that you will feel a difference in 4 weeks, you will see a difference in 8 but it can takes 12 weeks for others to really notice changes. Stay consistent, work hard and don’t give up- and those are the main things that create a successful fat loss plan to get you ready for those summer plans! If you want some further guidance or support on your fat loss then get in contact now!

Benefits Of Weight Training For Women

You’re in the gym, what’s the first thing you go towards? The running machine? The bikes? A yoga mat? Women often go for cardio exercises as they might be best for them but including weights in your exercise routine may be the way forward. They can seem scary, but they’re really not. Here’s how they can help you!

Firstly, weight training is great for building muscles which helps metabolism increase. This means that you can burn more calories. Sure, cardio machines are great, but without the base of a good metabolism, it may take you much longer to reach your desired weight. By incorporating weight training, you can speed this process up. The more intense the workout, the more calories you’ll burn, so fitting in some weight training can really help your fitness routine. Not only does weight training build and strengthen muscles, it also strengthens your bones which can reduce the risk of breaks.

Continuing with this, weight training increases strength all over your body. Preventing sports injuries can be made simple by working at it to build strong joints to help with your everyday tasks and exercise. With a stronger back, shoulders and core, your posture should improve, and it can help prevent pain in your lower back. Your overall sports performance should get better too!

It’s also great for gaining strength. You may feel that weight training isn’t for you as you may bulk up, but women don’t have the testosterone levels to build muscle like me do. Instead, women develop strength and muscle definition, which is fantastic.

Finally, this is our last point, but definitely not the last benefit of weight training. As you probably know, exercise releases endorphins which can improve your mood and fight anxiety. Adding to your fitness routine with weight training not only helps your body, but can improve your alertness, boost your energy and just brighten your day. Your brain is just as important as your body, so you have to make sure to look after it. We hope weight training can help.

As you can see, weight training isn’t as scary as you think, and can really help your fitness improve as well as get you to your goals sooner. If you’re unsure, or don’t know where to start, speak to a member of staff and we’ll let you know what exercises to try, weights to begin with, and if there are any classes you might benefit from. Weight training is for everyone, so why not give it a go.

Benefits Of Weight Training In Older Adults

As you get older, it is so much more important to stay active so that you and your body stays healthy and strong. One thing that can really help is lifting weights. They may seem scary but can really help with your fitness. Here are some benefits of incorporating them into your workout routine.

Strengthening your muscles and body as a whole can help reduce back pain and symptoms for other things you may be suffering with. Building your strength is so important to help tackle problems like this. Making your body stronger is the first line of defence against these problems, so incorporating weight training in your normal fitness routine would be really beneficial.

Weight training can also improve your balance and strength, helping you with everyday tasks and other exercises that you may want to try. As we get older, it really is important to keep our independence, and by working on your strength and balance, you’re really helping yourself in all situations.

Increasing your strength and muscle mass also raises your metabolism, so if you’re aiming to lose weight, it’s a great thing to start. By training with weights, your cardio exercises will mean so much more, helping you to take control of your weight. So, if you already use the cardio machines at the gym, spend a few extra minutes with the weights and really push your routine to help you overall.

Finally, strength training can help you sleep better. By working your muscles, sleep is needed to help build them, so you should be able to sleep better, ready for your next day. There are a few ways you can incorporate weight training into your current workout, whether a class or equipment, speak to a member of staff at the gym who will be able to point you in the right direction for something that fits you.