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You may not want to diet, or even exercise – but if you’re willing to put in the work, these top trainers know how to achieve results. For weight loss goals, read on…
Niki Rein is the founder of Barrecore
“I would say the top tip to weight-loss through exercise is to try think about it less as weight-loss. At Barrecore we prioritise building core strength. Combine integrated fat-burning elements of interval training with graceful moves to work your muscles to exhaustion. You’ll be firing up your metabolism and working the largest muscles in the body. This in turn, is what aids in the weight-loss journey.”
Felix Quintana is a celebrity and A-List personal trainer based in Madrid, Spain
“Drink 2 litres of water per day to flush all the toxins from your body.
Cut sugar from your diet completely and fizzy drinks (even if they’re the ‘diet’ versions).
Exercise for 45/50 mins four days per week. Don’t forget to stretch your body before and after you work out. By doing this the muscle stretches and elongates and gives you an impression of being ‘slimmer’ and more defined. Also start by doing your abs first instead of doing them by the end of the exercise/cardio as you’ll have more energy and will probably be more motivated rather than by the end.
Sleep at least six hours per day. Your body repairs and burns fat whilst you sleep so you’ll start seeing results faster if you implement a healthier sleep routine.
Reduce the intake of refined carbs (bread, pasta, sweets) or eat small portions before 2pm as it takes longer for your body to process them if you eat them later than that. Remember: Your abs are 80 per cent diet and 20 per cent exercise. If you want to lose weight, you have to eat fewer calories than you burn.
Avoid alcohol as it will make you bloated (liquid retention).
Also, remember your genes play a big role whilst losing weight. There are people who can eat a lot and others that unfortunately aren’t as luckier, so for those, it’s very important to complement the workouts with a healthy diet.
Drink two cups of organic green tea per day. Green tea speeds up your metabolism and helps you lose weight faster.”
Harry Aitken is the master trainer and qualified sport scientist for Auster Fitness
“Ultimately, weight loss is about calories in vs calories out. However, what is becoming more important is not just what you eat, but when you eat it. For example, you metabolism slows down overnight when you sleep. If you have a carbohydrate dense meal right before bed, your body digests this slowly and can store a lot of the excess carbs as Triglycerides, in your fat cells. Your body doesn’t need many carbs while it is resting, so a quick trick is to minimise evening carbohydrates and this can help hugely.
Track what you are eating on apps such as MyFitnessPal or others – start with a week where you just track everything, you don’t limit. You may be surprised that are eating more calories/snacks than you thought you were.
Do high intensity weight training sessions. A study by Les Mills year found that their Bodypump classes were significantly better at burning fat than the equivalent cardio class, and this is backed up by science. The weight sessions put the body in a superior hormonal state, ultimately leading to more fat burned. Lifting weights also increases lean muscle mass; bigger muscles require more energy to function, which means you burn more calories at resting. The more muscle you have the more calories you burn.
Minimise sugar. Minimise evening carbs. No ‘bad’ food – crisps, sweets etc during the day and especially at night. Minimise sauces, as they are usually packed with sugar and calories (ketchup, store bought stir fry sauces for example). A smaller dinner, eaten earlier helps maintain lower evening calories and encourage stomach shrinking overnight.”
Steve Mellor is the founder of AMP Athletic
“Fundamentally for weight loss to occur we need to be in a calorie deficit. Irrespective of whether we do this through burning calories or eating less calories to achieve weight loss we need to have a deficit. No diet no pill, no exercise, no food can override the need for a deficit.
Regular resistance training targeting the full body, combined with some cardio/conditioning circuits, are a great way to get fitter stronger and happier, whilst also giving you a great chance to be in a calorie deficit on those days of training.
We also recommend at least 10,000 steps per day, lots of research over the last five years has shown how non-exercise-activity-thermogenesis also known as NEAT, positively impacts weight loss. NEAT is any activity that is not exercise, things such as walking, taking the stairs – these can have a huge impact on your daily calorie expenditure.
Find the style of eating or diet that you can stick to for long enough to achieve your fat loss goal. It should be achievable every day therefore you can consistently achieve a calorie deficit. No one diet or one style is better than another if fat loss is the only goal.”
Ben Davies is lead Matrix trainer at Digme Fitness
“Accountability is key for weight loss, so commit to a journey and tell your friends about it. By talking about your goals, you are far more likely to achieve them.
Goal setting is key. You can increase your activity levels through building workouts into your weekly routine, or reduce the number of times you reach for the biscuit tin. Small changes will make big differences.”
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