Five Simple Things to Change to Increase Weight loss

Five Simple Things to Change to Increase Weight loss

Posted on Training

In this very short and sweet article I am going to highlight some very easy things to change/ implement into your daily routine to help you loose weight faster and more consistently.

In order for trainers to stand out in a very busy industry they come out with hundreds of weird and wonderful diets and programs with the promise of guaranteed fat loss. In fact loosing weight can be very simple.

Below I have put down five of my top tips to help people to loose weight.

1. Sleep more 

“You can only train as hard as you can recover”

Your body (and mind) will do most of its recovering whilst you’re sleeping. Therefore in order to recover from your training (not to mention work/ family life) it is vital that you get an adequate amount of sleep. In the ideal world you should be looking to get 8-10 hours of sleep per night.

For those who struggle to get to sleep or those who struggle to get adequate sleep I would recommend some very basic supplementation to help people wind down in the evening and get into a deeper sleep. I have listed below my general recommendations:

  • Magnesium glycinate
    • 600mg total split between 18:00 & 21:00
  • L- Theanine
    • 400mg total split between 18:00 & 21:00

2. Eliminating poor food choices 

The more obvious part of this point is to cut out all of the “bad food” from your diet. This means all of the foods we all love: sweets, chocolates, biscuits, cakes etc etc. Whilst you may crave them initially, this will pass very quickly. As the old saying goes “you can’t out train a bad diet!”.

The second part of this point is to eliminate any food that doesn’t agree with you personally. Bloating, flatulence, irregular bowel movements etc are not normal. If you experience any of these after eating a certain food group then you should take this away from your diet as they are causing digestive issues. Everyone will be slightly different to what they can/ can’t tolerate so this is where you have to listen to your stomach and work out what foods you have issues with.

3. Track your food 

Whether you like it or not what you eat influences heavily on the way you look, good or bad. If you don’t know where you are currently at then its very hard to know how to change things.

If you start to track your food it also helps you to become more aware of what’s in your food as well as learning how dense some foods are in calories.

I find the best way to track your food is using the app “myfitnesspal” as it’s very simple to use and has a barcode scanner to make it quicker to log the food you eat.

4. Move more 

This one is very simple. Change small parts of your daily routine to increase your energy output. Walk instead of driving where possible. Take the stairs instead of the lift. Park further away in the car park when you do your weekly shop.

All of these small changes will add up to make a big difference. Just recently I’ve started my “diet” for my mens physique competition. Just making the small changes I have listed above I has increased my steps by roughly 3,000 per day. Over the period of a week this is an increase of 21,000 steps, meaning I would burn an extra 1000 calories per week which makes a massive difference!

5. Train smart 

The first thing I would recommend here is having a program to follow. This means that when you step foot into the gym you know what you have to accomplish that day. When you have completed that workout you will get a much bigger sense of accomplishment as you would of ticked all the boxes for that day.

Execution is more important than load. Learn how to perform each exercise perfectly before you add weight.

Prioritise muscle groups which are weak. where a muscle is weak there is more chance of building muscle. For every pound of muscle you put on your body you will burn another fifty calories per day doing nothing. The “go to” muscles here tend to be anything down your posterior chain (the back of your body).

If you have any questions about any of the points in this article please contact me directly at: 

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