GETTY STOCK IMAGE • MAX BRIDGER
You might have tried many diets and workout plans in order to reach your weight loss goals, but nothing ever seems to work.
With summer edging right around the corner, the pressure of getting into shape can become quite stressful – and a little bit frightening.
But there are ways to get beach body ready.
MAX BRIDGER / LDN MUSCLE
“You won’t lose body fat unless you’re in a calorie deficit each day”
He exclusively told Daily Star Online: “You won’t lose body fat unless you’re in a calorie deficit each day.
“This means that rather than force yourself to do burpees and high knees, you should count and control your calorie intake.
“Find the exercise you most enjoy (certainly trial new methods) and increase the intensity of activity over time.
“This will not only result in fast fat loss, but also contribute to sustainable training methods you can incorporate into your lifestyle long term for added benefit.”
Eat every three hours – Passing on breakfast will send your body into starvation mode, meaning your body starts to store everything you’ve eaten as fat, and you’re midsection is the first to suffer the consequences
Here Max exclusively shared his five training methods to shed fat quick.
1. Weight training
Resistance training can burn calories for up to 48 hours after training has finished – as you repair and build new muscle figures.
In addition to this, when you build new muscle fibres you burn more calories in day to day life as your metabolism increases too, according to Max.
The best movements are compound exercise like squats, deadlifts, lateral pull downs and pressing movements; which you can load with plenty of weights.
MAX BRIDGER / LDN MUSCLE
2. Increasing activity
Walking, standing and stretching more will help you burn calories.
This means you’re more likely to be in a calorie deficit and to lose weight.
Max advises that increasing your fitness this way also helps bolster energy levels, leading to a greater likelihood of more activity – creating a positive feedback loop for your goals.
Although this can be the most tedious thing to do, cardio is an important component to weight loss.
Whether it’s HIIT (high intensity interval training) or LISS (low intensity interval training), sports and hobbies will help you burn fat.
To keep the cardio effective and specific to your fat loss goals you need to record and increase the intensity week on week.
You can do this by adjusting the duration, speed, distance and or resistance. This prevents the body adapting to your output and stalling weight loss.
4. Exercise classes
If you struggle to motivate yourself for the gym or properly perform solo cardio, then classes may be the best option for you.
The pressure of planning and properly executing your session is gone, and the instructor is there to motivate you.
As with the above point about cardio; try your best to monitor and increase the intensity week on week.
Body pump, spinning, swimming, boxing, HIIT and circuits classes are all great options.
This is a high intensity interval training workout which features exercises lasting more than four minutes.
Try doing 8 sets of 20 seconds at maximal effort, with 10 seconds rest between each.
You can do this at any (sensible) point in the day, with or without equipment.
It’s short, intense and a great calorie burner to help derive a bit more fat loss each day.
Max Bridger is a personal trainer and co-founder of LDNM – the leading provider of downloadable fitness guides in the UK.