1 – Eat more often.
When we eat we need to expend energy to digest and absorb the food. By eating more often we can increase our total calorific expenditure by eating smaller portions on a more frequent basis.
Eating more often also triggers the brain to perceive a food abundance (the opposite of the body going into ‘starvation mode’ by eating a large portions 2-3 times per day), and the hormonal system will release more thyroid hormones (T3 and T4) therefore increasing metabolic rate. The increased metabolic rate will increase fat loss.
2 – Consume a protein rich diet.
Ever heard the term Thermogenic effect of food or TEF? Well protein has the highest TEF value of all macronutrients. As such by consuming a diet high in protein you will expend more calories digesting the food. Protein has around a 25% TEF value compared to CHO at 5% and Fat at 2%. Work the maths out for yourself but we can help stimulate a client’s calorific expenditure quite easily by increasing protein intake.
3 – Eat low GI Carbs.
By eating high GI carbs you will cause a greater release of insulin into the blood stream. This high insulin spike has been associated with increased fat stores. By eating low GI carbs the insulin response is slower, therefore increasing satiety over a longer period of time and reducing the amount of carbs being stored as fat.
4 – Perform High Intensity Weight Training.
Really help your clients to benefit from their weight training by implementing HIT weight training. By keeping the rep range between 8-12 and limiting rest time to 60 seconds you will really help them achieve their goals. HIT will increase the production of 2 hormones Epinephrine and Noradrenaline. These will target receptors on fat cells that are responsible for fat loss. HIT training will also increase levels of Lactic Acid in the body. Research shows LA being responsible for increasing Growth Hormone levels which will have a significant effect on fat loss.
5 – Get a good night’s sleep.
A good night’s sleep will stimulate the production of growth hormone. As mentioned above GH has a potent effect on fat loss so by ensuring you get a good night’s sleep you also allow your body to have the maximum time to recover from training but you’ll also allow the maximum amount of GH to be released having the maximum effect on fat loss possible.