by Adrian Harper, ProFitness Gym http://www.profitness.ie/
Today I am going to give you 5 tips in level of importance which I feel will help you drop bodyfat extremely quick AND improve your health. They are in the order that I feel if followed one by one will yield excellent results for you and are as beneficial to someone looking to shed a few stone or if your looking to drop that last bit of bodyfat to see your abs this summer
1. Drink more water – essential for health and life! Did You know our muscles are 75% water and our brains are over 80%!! They are two key elementss in performance so they require a constant flow of water. There are different systems we use to measure how much water intake you need and it is individualised depending on activity level and size, but by aiming for at least 2 litres per day you will be on to a winner!! Aim to drink clean fresh filterd water from a glass whenever possible.
2. Sleep 8 hours – crucial for dropping body fat. Inadequate sleep causes your cortisol(stress hormone) to rise at the wrong times. This rise will cause you to store more bodyfat especially on your abdominals. Constant lack of sleep can be detrimental to your fat loss goals and someone who is lean everywhere bar their mid section will most likely not be getting adequate sleep.
3. Eat more protein – Often the people who have the highest bodyfats have the lowest protein intake. Eating good clean protein is essential for health and achieving the desired look. With all our personal training clients we recommend that they eat the protein part of their meal first. In greek protein means of most importance so if you want the body of an adonis or a greek goddess do as they preach!!! Good sources of protein come from wild or grass fed meats, fish , eggs and nuts amongst others! People often complain of getting bored eating the same foods but there are massive varities and great paleo cookbooks which we give to our personal training clients.
4. Train with weights – If you want to achieve the cover model body that you have always wanted then you need to train with weights and follow a properly designed and periodized training programme. Many people especially during the summer months tend to swap the gym for running/walking and this is a big mistake. You should train with weights which includes body weight training at least three times per week. Running has its place and myself and John like to run(we both represented Ireland at long distance running) but to build and maintain lean muscle I try to keep running to a minimum. So my advice is hit the gym and speak to a qualified personal trainer who can help you with periodizing your training so you train multiple strength qualities which will bring you closer to your goal.
5. Take the correct supplements – You like most others may be bamboozled with the amount of health foods you see in shops and on tv adds and may think you are missing out on something. Truth is your not really and most supplements that need to undergo mass marketing campaigns in my opinion are usually sub standard. One thing you may not understand but is vitally important – supplements are to supplement what you are not getting in your diet. You must not supplement what you can get from food by being lazy and trying to get it from a bottle. Food is going to be your number one source of nutrients. But sadly most of todays foods do not contain the nutrients they once had, even organic foods. Choosing the right supplements is a task in itself and getting a blood test will help you understand what you are low or high in. Many vitamins work in a chain like senario and some are water soluble whilst others are fat soluble so getting the right person to help you understand more is essential. Multi vitamins, fish oils, vitamin d3 and aminos are four of my highest recommended supplements.
Hopefully now you can implement the above and make some changes to your health and body composition.