When it comes to reducing fat and flab, it can seem hard to know what to do. Weight loss tends to come about by moving more and consuming less – better known as creating a calorie deficit. Of course, when making the decision to lose weight, first, it’s important to ensure that your mental and physical health are the priority. But, if you’re really serious about getting rid of excess fat, there are some things which may be worth thinking about.
In order to find out, Express.co.uk spoke to a personal trainer at Ultimate Performance, Aroosha Nekonam.
She said: “The cornerstone of fat loss and weight loss comes down to creating a calorie deficit through proper nutrition and exercise.”
Aroosha went on to explain that there are no shortage of work outs a person can do in order to slim.
But, there’s one type which could be particularly important.
“Now all exercise is good for the body in some shape or form, but the most optimal route to take and one that has proven to be most beneficial for shifting weight and keeping it off long-term is weight training,” she told Express.co.uk.
“Weight training two to three times a week, including big compound movements along with a caloric deficit in your nutrition, is going to promote fat loss.”
On top of that, taking a close-up look at what you’re eating may be crucial.
She continued: “It is also important to ensure you are getting quality nutrients from your diet, good quality protein, fats and unprocessed carbohydrates.”
Aroosha was also keen to rule out the idea that it’s possible to spot train areas of excess fat, or to transform it directly into muscle, but instead explaining that it is possible to “lose fat and build muscle”.
“Everybody is going to be different in where they will lose and carry fat first.”
Aroosha directed slimmers to focus on the big compound movements.
These include:
- Deadlifts
- Squats
- Lunges
- Chest presses
- Shoulder presses
She insisted that these moves “are going to greatly improve your body composition as they are working the whole body”.
The personal trainer also recommended incorporating cardiovascular training into your work out routine.
“Cardio is not going to change your body composition the way resistance training does, but it is a great tool for expelling more energy and also for cardiovascular health,” she advised.
This could vary from walking more to jogging, cycling, or carrying out some HIIT training intervals.
Another aspect of losing fat, Aroosha said, was being “mindful” of your lifestyle.
“Lastly, for the body to lose fat efficiently, it also needs to be in stress-free state,” she pointed out.
This means ensuring you have a good amount of sleep and water intake, while perhaps monitoring your screen time, and alcohol and caffeine consumption.
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