Hobart Personal Trainer | Hobart Fat Loss | Hobart Personal Training

It’s that time of year again. Christmas, New Years and a host of other parties in between. That’s right its the silly season! And if you are looking to gain back all the weight you have worked so hard to lose then follow these 5 simple steps.

1. Skip Breakfast
A sure fire way to help you put on some weight. Chances are that you will end up eating more total calories by skipping breakfast because you will be snacking more and craving bad food choices for the rest of the day.

2. Eat a Massive Dinner
Doing this, especially when combined with skipping breakfast will make sure that you get that weight back onto your stomach. Lots of food sitting in your stomach while you are sleeping is the perfect recipe for weight gain!

3. Skip Training
You’re busy, so your health and fitness can take a back seat for the next few weeks. Miss a few sessions and you’ll find that the weight will creep back no worries.

4. Drink Like A Fish
So drinking to excess might not be that healthy, but it’s the silly seasin right?! And when you are trying to pack on some unsightly body fat, there’s nothing better than high calorie alcoholic drinks. Combine this with some big late hours eating and you’ll guarantee your weight gain!

5. Reduce Your NEPA
Non Exercise Physical Activity such as taking the stairs, walking to the shop or walking the dog is a great way to keep active and burn extra calories without much effort. Being Xmas and all, you have the perfect excuse to just sit on the couch watching other do all the hard work. Add this to the other four and you’ll be at your top weight by the New Year for sure.

So if your goal this holiday season is to pack on the pounds just follow these simple steps.

If it’s not your goal, then do the opposite.

Eat breakfast, eat a moderate dinner, make every training session (this will give you more energy and kill the stress), be sensible when drinking and get moving during the day (a 20 minute walk after each meal, or chasing the kids with their new toys, or walking your dog will do the trick).

Don’t let the silly season be the reason you go back to square one or even worse. Start the New Year in front, not just spinning your wheels trying to catch up!

Fat loss workouts don’t need to be fancy to be effective. In fact sometimes the simpler they are the more effective they can be.

If you have to over think what you are doing when you are training, some effort will be lost on the workout and your results will not be as good.

For those of you familiar with any of my circuits, you will know that simple and easy are poles apart. For instance, doing 1000 burpees is a simple concept, but it would be anything but easy to do. (Do not attempt to do 1000 burpees. Ever!!)

One of the most effective ways of pushing yourself to work harder is to race against yourself, the clock or both.

When you have a predetermined number of sets or reps to complete, the only other variable is the time. The shorter it takes you to complete the workout, the more intense it is. Think of it this way. If you were to run 100 metres in 10 seconds it would be more intense than walking 100 metres in 45 seconds. Same workout, different intensity.

In a race against the clock, try the following 500 rep body weight challenge.

50 Push ups
50 Step Ups (each leg)
50 Chin Ups
100 Y Squats
100 Inverted Rows
100 Mountain Climbers

Go as hard as you can, resting as little as possible when needed. This workout will boost both your fat loss and your strength in record time.
You can check out a video of this workout (and my other video’s) here.

Have a go and let me know your times.

Whether you are training at home or in the gym,  putting in the time, you want to make sure you are getting the biggest bank for your buck, so to speak. There are some things which are done time and time again for no other reason than ‘that’s the way we do it’. If there are things you are doing for no other reason than this, it might be time to change. Take yourself armed with the following information to your next training session to supercharge your workouts.

1. Time your rest periods.
Sounds simple huh? I know I have already written about it here, but I have to say it again. 60 seconds should be 60 seconds. If you are meant to have 90 second rest then have 90, not 180 or more. You will be surprised how much more you can get done, or how much quicker you can get it done if you are on the clock.

2. Stand Up
If you can do an exercise standing on your own two feet, then lets do exactly that. If you want to be sitting down doing that exercise you’d better have a damn good reason for it. Chances are you sit down enough already. That’s the way life is these days.

3. Multi Joint (Compound) Exercises only
Let me put it this way. If you are training to get fitter, lose some body fat or get stronger then you have no business doing tricep kickbacks and concentration curls. If you want a quick experiment in increasing metabolism, try the following. Do a clean and press for 3 sets of 15 reps with a minute rest between sets. Next do 3 sets of 15 reps with your favourite isolation exercise. Which one really got your body going?

4. Warm Up, Resistance, Intervals
99% of the time you will want to be doing your resistance training after a proper warm up and before any ‘cardio’ (see next point) or interval work. Why? If you want to get boost your metabolism and change your body shape you want to be doing your resistance training at the start of your work out when you are fresh. If you have just spent half your workout and most of your energy on the treadmill then the effort you can give your weights is going to be be compromised.

5. Reconsider your ‘Cardio’ training
Now this one fits into the category ‘Change the world one step at a time’. Remember however; that the world was once thought to be flat. Just as we once thought that ‘Cardio’ training was great for fat loss. If you really want to use some form of electronic cardio equipment (think elliptical trainer, treadmill, stationary cycle, stepper, rower etc) then at least do some High Intensity Intervals. Say goodbye to steady workouts and you will be saying goodbye to some extra stomach fat as well.

Got a sixth tip to share? Leave a comment below.

I had a client today that wanted to lose some belly fat. Pretty much something that happens everyday!!

To his suprise the workout I gave him had no crunches, situps, or other ‘ab’ exercises. After countless hours of doing these exercises in an effort to get some stomach fat loss, he had developed a strong functioning core. All I needed to do was help him to shed the layer of body fat that was hiding these great abs!

After covering some nutrition basics, he walked away with the following workout:

3 circuits of:

Barbell Squat x 12-15
Chin Ups x Maximum -2
Step Ups x 12-15
Push Ups x 12-15

Rest 2 minutes between circuits

3 circuits of:

Static Lunge x 12-15
Seated Row x 12-15
SB Leg Curl (1 leg) x 12-15
Dips x Maximum -2

Rest 2 minutes between circuits

Fat Burning Cardio Intervals:

2 minute warm up
5 x 30 seconds hard – 90 seconds easy
3 minute cool down.

Have a go at this workout, 2-3 times per week, for the next month and you will be seeing those long lost abs once again!