Have you ever caught yourself spending hours working out yet you still can’t seem to get results? I think we have all been there at some point. But in fact, you don’t need to spend hours on end working out to get the desired results that you are looking for. The fact is that our bodies are great at adapting to anything we throw at it so there are a few things we can do to keep our metabolism cranking and our body fat burning.
Below are my 9 ways to get the most out of your workout and crank up your fat loss.
If you find yourself just going through the motions and taking it easy during your workouts, then it’s time to amp up the intensity. Instead of spending hours working out, try boosting the intensity and keep your workouts short and hard. The notion of HIIT training has been very popular and has been scientifically proven to be very effective not only for fat loss not only during a session but for up to 24 hours after your workout (see my HIIT blog HERE). You can increase the intensity with cardio intervals of weights circuits with little rest and a lot of work. Make sure you break a sweat and feel like you have worked hard after your session.
It can be hard to motivate yourself at times so if you struggle to get your workout mojo on then get a buddy to join you for your workout. Try to choose a friend of similar fitness level, that way you can challenge and encourage each other to work harder during your workout. If you are anything like me I get quite competitive, and I want to try and “beat” or, at least, match my training buddy’s intensity. You can motivate each other and become accountable which will ensure neither of you will miss a session.
It is one thing to boost your workout intensity but to do so you’ll need energy for your session. Make sure you fuel your body properly but eating a small meal high in protein and rich in carbohydrates 1-2 hours before your workout if possible. This will give you plenty of energy to go super hard, because if you are running o empty, it will be very hard to get the most out of your workout. A great quick option is a protein smoothie with some protein powder, berries, and almond milk. If you can’t stomach much before a workout try and eat a banana, that will, at least, be enough to get you moving.
As I mentioned earlier, our bodies are great at adapting to our workouts. So if you are a steady state cardio bunny, over time your body will become used to doing the same exact workout. This is where you can add interval training such as hard out short sprints mixed with longer sprints and some steady state also. Its great to use a combination and continue to challenge yourself. Remember if it is not challenging you, it’s not changing you.
If you want to maximize fat loss, then you need to incorporate resistance training or weights training. Adding more and more resistance over time will not only make you stronger, but it will help you build some lean muscle. Now don’t freak out ladies you won’t be bulky you will be tight, toned and defined in all the right places. This is because more muscle means you will increase your metabolism. This is because more muscle means you will burn more calories at rest. So get those weights cranking and keep it intense and tough.
We are all human and we are going to have days where we just don’t feel motivated or may feel a little sluggish. So getting a little extra kick start doesn’t go astray. Try having an espresso to give you a natural boost or even some green tea, if you need something a little stronger there are some great pre-workout supplements on the market which can give you a kick on the days you may need it. Just be aware that any caffeine may keep you awake if take too late in the day so if it is affecting your sleep make sure you back off to a lower dosage or take it a little earlier in the afternoon.
Nothing can beat a workout outdoors. The elements will always change the intensity, for example if it’s a windy day,
Without fail beats make it all better! Have you ever gone for a run without music on? Then compared it to a run with your favorite beats? I don’t know about you but anytime I have my favorite gangster beats cranking during my workout I can’t help but go harder, and it also makes me want to train for longer. So get your favorite tunes ready, crank the volume and go go go! I’m pretty sure singing is on the cards if you want to add it in for extra workout points!
Now that you have taken your workouts to the next level make sure you stretch out those muscles you just worked so hard. Stretching helps with muscle recovery and also helps prevent future injuries. So stretching it out will ensure that you are ready to give it 100% for your next workout. It also feels so good so treat it like a reward for your hard work.
Now, all you need to do is to GO FOR IT!
If you still need a little help with what workouts to do, then my Body By Nina program is for you. It comes with 4 weeks of workouts including workout demos and a 4-week flexible meal plan. You even get dessert every day!