What’s up everybody? I just got back from Iceland a few days ago where it was 45 degrees and rainy most of the time. It was an amazing trip but I definitely missed the warm weather. I walked off the plane (still wearing my jacket from Iceland) and right into the 100 degree summer weather that finally showed up in Philadelphia. And speaking of summer weather, today is officially the first day of summer!
In honor of the first day of summer, I want to give you guys 3 things you can implement into your exercise program today that will help you lose some quick body fat. I know that summer means that it is beach season, and this is the time of year especially that I get a lot questions about losing body fat as quick as possible. If you guys haven’t gotten a chance to read my first post on this topic – “5 Tips to Shed a Quick 5 lbs”, you can read that here. You can also check out my free ebook “25 Tips for your Best Body” by subscribing to this website using the pop-up form or the form below.
My first blog post on this topic spoke mostly about nutritional tips to help you lose some body fat as quick as possible. To keep things balanced, today I am going to talk more about the physical side of things. These are things you will be able to implement into your workout routine today and begin to see results as soon as possible.
Perform Weight Training
Do some resistive weight training 3 to 4 times a week using short rest periods between sets of 30 to 90 seconds. Keep rest periods shorter when working smaller muscles (ex- biceps, triceps, calves, etc.) and longer when working bigger muscles (ex. chest, back, legs, etc.). Work out no longer than 1 hour to keep your anabolic (muscle-building) hormones high and catabolic (muscle-wasting) hormones low. Studies have shown and proven that weight training (resistance training) is superior to steady state cardio (jogging, running, etc.) when trying to lose fat, maintain/build muscle and transform your body.
Utilize Compound Lifts
A great way to efficiently work more muscle fibers is to do compound lifts. Doing compound movements will allow you to lift more weight, while creating a higher hormonal and metabolic response. Higher hormonal and metabolic response will help improve your body composition. Your workout program should include lifts such as the deadlift, squat, bench press, pull-up, dip, and row. **Remember to only include lifts that your body can handle.
Lift “Heavy” Weights
A huge fat loss myth is that when you want to “tone” your muscles or lose fat, you should lower the weights and increase the reps. This could not be farther from the truth. When your goal is to lose weight, you want to keep as much muscle on your body as you can. The more muscle on your body, the more calories your body will burn at rest. Lifting heavy weights gives your body a reason to keep the muscle on while burning the fat. If you increase the reps and basically perform another version of “cardio with weights” your body will have no reason to hold onto the muscle and will burn muscle as well as fat. Keep the weights in the 5-8 range and stick to heavy compound movements. **Remember- heavy is relative to the individual performing the exercise.
These three things can be implemented into your program starting today and you will begin to see changes pretty quickly, especially if you have never weight trained before. Stay tuned for my blog post later in the week for more tips on how to lose some quick body fat for the summer!
TIP: Perform full body workouts 3-4 days a week utilizing compound lifts such as the deadlift, squat, bench press, pull-up, dip, and row. Perform these exercises in the 5-8 rep range when trying to lose fat. Check out my prior blog posts such as this one, to see a template full body routine that can be performed by anyone.