Today’s article is addressing a matter we could all be concerned about daily; losing fat easily and effectively.

Ahmed Torky, an elite fitness trainer and manager at Gold’s Gym Elite San Stefano, Alexandria. Explains that roughly 60 to 70 percent of the people who are committed to heading to the gym daily are concerned with how to lose weight successfully.

Here are 6 key factors to follow so that anyone can lose fat simply by committing for less than an hour daily.

Nutrition

Yes, this article is about training, however, losing fat requires following a strict nutritional plan. To succeed in losing excessive fats, you have to be ready to commit to a low-calorie diet otherwise the efforts put in training will go to waste.

 

Heavy Lifting

Lifting heavy weight keeps your metabolism at its highest while being on a low-calorie nutritional plan protects your muscles and maintains your actual muscle mass intact while losing weight.

This piece of information contradicts the myth we’re all heard of: “That you should lift less weight while increasing the reps to help you reach ultimate results.”

 

Compound Lifts

Multi-joint exercises such as Squats, Dead Lifts, Bench Press and Military Press should all be part of your fitness for a weight loss program.

Multi-joint exercises aid in moving more than one muscle group at a time. Executing the moves requires more calories and oxygen intake, making these moves have a direct impact on the physique as a whole, overall strength and dynamic.

 

Form

Compromising body form leads to no good.

Giving up on a move mid-rep and refraining from increasing the weight are examples of what we should not even think about while training.

Achieving the preset desired goals we need to challenge ourselves always remembering to keep it safe nonetheless. No need to push yourself in any direction, if you’re going to give up on exercise a few months later.

 

HIITs

Speaking of keeping the metabolism high, HIIT (Hight Intensity Interval Training) can heighten the metabolism and keep it up for a maximum of 6 hours after exercise.

Long Duration Cardio will do no good when the target is fat loss. Practicing cardio exercises might lead to increasing one’s endurance or stamina; however, for fat loss, sprints are the way to go.

Pro Tip: You can follow a 1:2 ratio of sprints by setting your timer for 30 seconds and resting double that time (1min.)

 

Avoid Spending All Your Days in the Gym

Daily gym exercise should not go beyond 45 – 60 minutes. Achieving the best results depends on repeating the process daily, which means dedicating the same amount of time to exercise the day after.

Spending long periods in the gym carrying heavy weights leads to increased cortisol levels which can result in gaining fat instead of muscle mass.

The best way to go is by keeping it short and powerful.

 

So, to lose fat, the most important elements are

  • Eating well
  • Doing the work
  • Being disciplined
  • Never giving up.

It is all about the mindset, once we control our minds, they start working with us.

 

Share these tips with your friends and help them stay in shape by staying in tune for future posts.