How are you doing?
Around 10 weeks now in lockdown and I just wanted to see how you are first of all.
I’ve been sat at home today thinking about my scales not budging when I do my weigh ins. They haven’t moved throughout lockdown to be honest.
I was starting to get a little frustrated with it however if I look on the positive side of it, it means I haven’t gained weight. Yippee!
In all honesty though, because my exercise has been consistent throughout lockdown regardless of the scales staying the same, my body composition is changing and thats the most important bit!!
My muscles feel stronger and harder to touch which is a good sign of increasing my lean muscle mass.
So don’t stress if this is also the case for you.
Here are my top 6 fat burning tips:
1. Resistance training.
This is huge when it comes to fat burning. Resistance training is a type of exercise that requires you to contract your muscles against a form of resistance. This could be bodyweight, bands, dumbbells or machines at the gym. It builds muscle mass and increases strength .The more muscle mass we have, the better fat burning machines our bodies become and thats even at rest! There’s been plenty of studies to back this up too so it’s not just me saying it.
2. Reduce those refined carbs.
Now this one is a biggie!! Did you know that eating that sugary treat can stop our bodies from fat burning for up to 8 hours?
Quite scary that isn’t it. Carbohydrates are broken down by our bodies to produce a type of sugar called glucose. Glucose is the main energy source used by cells. Insulin allows cells in the muscles, liver and fat (adipose tissue) to take up this glucose and use it as a source of energy so they can function properly. Extra glucose that is not used by the cells will be converted and stored as fat so it can be used to provide energy when glucose levels are too low. Our target is to keep our sugar levels regulated as best we can rather than having spikes and crashes all day. This is also where overeating those carbs isn’t good for us because that extra glucose that’s not used will be stored as fat.
3. Get some decent sleep.
Getting that ideal amount of sleep aids your fat loss goals. Recommended is around that 7-8 hours mark. So if you are struggling with your goals and not seeing progress definitely monitor the amount of sleep you are getting as this could be your missing link.
4. Eat your healthy fats.
I’ve recently did a fats fact blog not so long ago which will help you know more about them and where to find them in different sources of foods. You can read that here: https://www.griffinfit.co.uk/fats-facts-how-much-do-you-know/
Fats are perfect for suppressing your appetite which means keeping you feeling fuller for longer. A great way of keeping those calories where they should be but be mindful of those trans fats (processed foods) as these can increase your body fat if overeating them.
5. Reduce your stress levels.
Stress causes our body to produce cortisol ( stress hormone). Cortisol has been described as our bodies own alarm system. It works with certain parts of our brains to control your mood, motivation, and fear.
- Anxiety and depression
- Heart disease
- Memory and concentration problems
- Problems with digestion
- Trouble sleeping
- Weight gain
You can help keep your stress levels down by going for daily walks, doing a workout, meditating or simply giving yourself some down time to do what you enjoy.
6. Increase your protein intake.
This will massively compliment your resistance training. Protein is for growth and repair of our muscle fibres.
Protein is also great for keeping us fuller for longer therefore we don’t feel the need to snack as often which is a great way of keeping our calorie intake lower.
Let us know how you get on
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