Hobart Personal Trainer | Hobart Fat Loss | Hobart Personal Training

Here in no particular order are 14 tips you can use straight away to help you lose some belly fat. Implement them straight away and you will see results straight away also!

1. Increase you water intake
2. Calculate your calories (you might not count calories but your body does)
3. Get your macro’s right within these calories. You still need energy!
4. If you don’t know how to do this yourself get help from a good trainer.
5. Increase your protein intake.  
6. Whatever your strategy stick with it! Assess if its working after 6-12 weeks of consistency.
7. Eat more broccoli, spinach and greens in general.
8. Fish and chicken are your friends (if you are Vegetarian have a look here)
9. If you’re not assessing you’re guessing, take pictures weekly, weigh yourself daily. Be honest with yourself.
10. Find foods that match your goals that you like and eat them everyday.
11. Don’t be afraid of fats especially from nuts, avocado and olive oils.
12. Add a fibre supplement to your diet if you need, I take it at night, you might want to take it in the morning, it doesn’t matter, just take it.
13. While we are at it, take your damn fish oil too. That stuff should be compulsory for everyone without an allergy.
14. Sign up to my newsletter so you can stay up to date with everything

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At times you can stumble upon ideas and information in an unusual manner.

We all know that boxing workouts are great for your fitness and great for burning fat because of the high intensity and full body nature of the workout. Basically anytime you do a full body, interval based workout, you are going to get fit and lean in a hurry!

Now as you might know, Racheal managed to injure her knee last week and has been unable to do much lower body exercise during that time. But Rach loves her boxing and she was keen to make a comeback even if it meant that she would only be able to really use her arms.

Now when I teach people how to box, I really do emphasize the importance of working from the ground up with each and every punch. You have to be strong from the floor and deliver all of the power from the legs, through the hips and core and then finally deliver the punch with your fist. If you don’t do this you will run into a number of problems.

First of all your arms have small muscles when you compare them to your core and leg muscles. If you let your arms do all of the work they are going to fatigue very quickly. This is a problem because once your arms are gone the whole intensity of your workout is going to suffer and you will struggle to get your heart rate up and then miss out on most of the benefits of boxing!

Secondly, if you aren’t using your legs and core to generate the power behind each punch you will severely limit your output from both your heart rate and therefore your ability to burn calories and boost your metabolism.

So Rach certainly found out the hard way on Thursday that if you don’t use your legs, your arms are going to cop it. But please don’t take this as me saying that if you want to tone your arms and get a great upper body workout to use your legs less. In fact the opposite is true.

By using your lower body more you will be able to go harder for longer and get a better full body workout. This doesn’t mean that your arms are working less it is just that you are working smarter and by the end of the session your whole body (including your arms) will be done!

Box this way and you will get all of the benefits that go with intense boxing workouts. Fitness, fat loss, tight stomach and toned arms.

This week I stood back and let Racheal take our group boxing session. Rach had hurt her knee and wasn’t going to be boxing anyway, and I had to do a conditioning session on Tuesday as part of my training.

Now let me tell you this. If boxing doesn’t get you fit, nothing will. Period!

Ready To Go!

The sessions we run involves working with a partner and doing pad work. So in essence you get a ‘rest’ ever other round. The thing with knowing that you have a rest approaching is that you work harder and harder on each work set! So when it comes to your turn to be on the pads it isn’t really that much of a rest!

Long story short, boxing will get you fit and lean in a very short time.

If you want to get fitter and lose some belly fat then you have to consider boxing. People spend too much time on traditional ‘cardio’ equipment thinking that it will get the results they want. In fact I would argue most of the exercise done with traditional cardio equipment is a waste of time.

Machines such as treadmills, elliptical trainer and exercise bikes are generally used with a very casual intensity and people will use them for months on end and not change their body one bit.

$2 Rope = WIN. $10k Elliptical = FAIL

Compare this to a typical boxing workout where the intervals are short, lets say up to three minutes each, and the intensity is a lot higher than other forms of exercise. When you combine this with the anaerobic nature of the movements involved you have a very potent formula that will get you fit and lean in a very short time.

Working at this high intensity for shorter rounds takes a lot more effort than the typical ‘walk in the park’ type cardio that you will often see but it also burns through a whole heap of calories as well. As an added bonus you will find that your body will be burning through the calories for long after the actual workout itself because you will have raised your metabolism to new levels.

You may be surprised how many muscles you actually use when you do a boxing session and you may find that the day after your first workout that you have woken up some previously dormant ones. After my workout on Tuesday I found that it was my abs and core muscles that were ‘alive’, not just my arms and shoulders which were pretty good.

So if you ask me, boxing has to be one of the best all around workouts that you can do.

1. It’s Time Effective
2. You’ll Get Fit Very Quickly
3. You’ll Burn A Heap Of Fat
4. Tone And Strengthen your Arms
5. Tighten And Tone Your Abs

Chances are that you have a job.

Chances are that your job doesn’t require as much movement as even the same job 10 or 20 years ago.

Chances are that your job is causing your body some stress be it mental or physical.

Chances are you could implement a few of the following to improve both your health and fitness whilst you are at work.

Read On…..

1. Stand Up

Most jobs these days require a lot of sitting. Heck, I’m even sitting down as I write this and you probably are as well reading it.

The problem with sitting down a lot is that it places a lot of stress on your lower back. Add to this the fact that you are going to shorten the muscles in your hamstrings, hip flexors, abdominals and chest and then multiply this with some less than ideal sitting posture or ergonomics and you have a recipe for disaster!

So instead of finding opportunities to sit down, look for opportunities to stand up. Build habits around activities you do often and you will find it becomes part of your day. Stand up when you are on the phone for instance, this will get you up from your seat, lengthening your postural muscles, and giving your lower back a break.

2. Drink More Water

Yeah, yeah. We’ve heard it all before. But there’s a massive gap between knowing and doing. And to throw in another of my favourite sayings, “If you’re not assessing, you’re guessing”, unless you know how much you are ACTUALLY getting each day then how can you increase your intake?

Get a drink bottle designed to be refilled and avoid reusing an old plastic water bottle. Aim to get through at least two litres per day, PLUS what you need for exercise. (to start with this may even help with point number 1!!) The exact amount you need will obviously vary from person to person, but start with the two litre goal and then adjust as required.

3. Be Less Charitable

…or find another way to be charitable. Yes I’m talking about the fundraiser chocolates and lollies. Yes they get eaten. Yes the calories still count! Make a donation and eat an apple. The organisation will get more of the money and you will get less fat and sugar. It’s a win-win scenario.

4. Multi Task

Aim to get something done at lunch time other than eating lunch. A walk down town to pick up that gift, or just a walk to get out of the office and get moving. Eat your lunch at the same time and you can tick off two boxes.

If that doesn’t work, take your lunch for a walk, and eat it 10-15 minutes away from the office. Take the newspaper with you or do whatever else you normally do at lunch, but find ways you CAN do it not excuses why you CAN’T.

5. Free Parking and Public Transport

Inner city parking can be quite expensive. Actually it can be really expensive. But if you were to park out of town a bit and walk in (think 10-15 minute radius) or park near some public transport out of town, catch the bus or train somewhere close to work and get some extra exercise in there, it will add up. Once again look for ways and reasons why you can instead of putting up barries as to why you can’t.

If you are already doing these, great work. If you have any other ideas to share, just leave a comment below.