Hobart Personal Trainer | Hobart Fat Loss | Hobart Personal Training

1. Train regularly – Aim for at least three high intensity session per week.
2. Make working out part of your lifestyle – Prioritise your health and fitness.
3. Train Consistently – Think long term not just this week and next.

4. Forget the “Fat Burning Zone” – Train as hard as you can without hurting yourself.
5. Use resistance to burn fat – Body weight, barbells, dumbells, kettlebells, sand bags, ropes, the options are endless.
6. Mix it up – Keep your body guessing and progressing.
7. Think “recovery” – 20-30 minute walks after dinner will speed up your recovery between harder sessions.
8. Set goals and make them happen – It may be as simple as following points 1 and 3 for six weeks.
9. Reset your goals once you achieve them – Keep raising the bar
10. Forget the foot pyramid – Fill up on non starchy vegetable, lean proteins and quality fats from nuts and oils.
11. Take your fish oil - Good for lots of things including fat loss.
12. Drink more water – Actively try to get 2-4 litres a day. Slowly increase from where you are now so you don’t spend all day and night running to the loo!

13. Keep your head up – Think positively and quickly refocus if you have a bad day.
14. Eat more smaller meal – Forget the three square meals. Go for a big breakfast, medium lunch, small dinner and a few snack in between.
15. Challenge yourself - See points 4 and 8
16. Reward yourself – When you achieve a goal treat yourself, you deserve it.

Chances are you don’t have a specialised team of stylists, surgoens and trainers at your disposal so you might be wondering  ‘How can I make myself look 10 years younger in 10 days?’

Whilst the current TV show may do a good job with their transformations, it does make it a bit out of reach for everyday people like you and I.

If you want to look (and feel) 10 Years Younger in 10 Days try implementing the following.

• Stop Smoking – If you don’t smoke then good work already. If you do smoke, quitting is the best thing you can do. not only for yourself but for everyone that you care about and evryone that cares about you. Once you stop feeding you body the countless toxins and poisons that are in cigarettes, it will come to life.
• Exercise Daily – For this post I don’t really care what exercise you do. If you aren’t doing some sort of moderate to high intensity exercise everyday, start now. If you want some great, challenging workouts have a look here, but for the purpose of looking 10 Years Younger in 10 Days just do something.
• Reduce Stress – Wow. If it was that easy wouldn’t everyone do it? Having the ability to identify stress can be half of the problem. Think ‘Princess and the Pea.’ Get rid of the pea and there is no need for the extra mattresses. Try to find ways to eliminate one or more of your daily stresses and you will be able to focus on something more positive.
• Try Yoga – Personally I think yoga is generally overrated, and chances are it won’t do anything to improve your physique. But by doing an hour or two of yoga per week will tick off some of the exercise and help with reducing stress also. It’s about one of the only places these days where its acceptable to slow down and be quiet for an extended period. Take advantage of that!
• Say no to processed foods – Seriously, there is no need to be eating anything processed. If you change your habits for one or two meals a day your body will thank you. Think twice when shopping, especially when you are filling your trolley with items that have a shelf life of six months or more. Try to buy more food that will rot if you don’t eat them instead of foods that will rot you if you eat them.

Five simple, cheap ways to look and feel 10 Years Younger in 10 Days. You don’t need to make wholesale changes, or go cold turkey and try to turn yourself into something you’re not. Make daily improvements and you will be rewarded every week.

Forget cardio. Well at least forget cardio in it’s usual form. Unless your goal is to get better at riding a stationary bike, or running on a treadmill then you had better ditch the idea that this will help you burn fat.

To get the maximum amount of fat burning happening you want to recruit a lot more muscles, build fatigue and be working hard enough to question why you are doing it at all. By using high intensity intervals the goal is to get your heart rate up around or over 90% of your maximum. A typical session should last at most 30 minutes. You want to get in, go hard and go home. No messing around.
Instead of just going for a run next time you have a cardio day scheduled, try the following workout.
All you need is a few dumbells or kettlebells, a treadmill (running outside would be better) and the desire to work hard.

For Time :  Maximum number of rounds in 30 minutes

Run 250 metres
10 One-arm dumbbell/kettlebell swings (each arm)  Hard – 10kg, Easy – 6kg
Run 250 metres
50 Mountain Climbers (25 each side)
Run 250 metres
10 One-arm Alternating dumbbell/kettlebell clean (each arm) Hard -20kg, Easy – 10kg
Run 250 metres
50 Bodyweight Squats

Rest as much as you need to but as little as possible.

This fat burning workout will get you using all your big muscles which will get your heart rate sky high, burning so many more calories than a normal cardio session.

It is important to fully recover between session like this. With this in mind I would recommend that you did no more than two of these sessions per week.

Also, make sure that you have your food and nutrition in order. You can learn more here.

Post your results below.

Fat burning workouts need to be high intensity and use compound and full body exercises. The combination of using large muscle groups and minimal rest periods will shock your body into the fat burning zone. As my friend Donovan says, “There are two zones. The Comfort Zone and the Burn More Fat Zone…To get to one you have to get out of the other.”

If your workouts are in the comfortable zone you won’t be maximizing your fat burning potential. Push yourself and you will realise what you and your body are truly capable of achieving.

This weeks workout has three phases. The first two consist of 5 exercises performed in a circuit fashion with no rest between exercises. Rest 90-120 seconds between circuits, and take up to 5 minutes between phases.

A1: Front Squat x 20
B1: Chins x Max (-2)
C1: Mountain Climber x 25 each side
D1: Dips x Max (-2)
E1: Clean and Press x 10

A2: Romanian Deadlift x 20
B2: Inverted Body Row x Max (-2)
C2: Stability Ball Crunch x 25
D2: Pushups x Max (-2)
E2: Burpee x 10

Finish with Medicine ball slams 3 x 30secs with 30secs rest.

Remember: You can either be in the comfort zone or the Burn More Fat zone. To get into one you have to leave the other.

WHICH ZONE ARE YOU IN?