With summer just around the corner, you might be wondering if it’s possible to lose weight without diet or exercise? Fitness experts from ITV’s The Biggest Loser, Rob Edmond and Charlotte Ord, have been working with the guys at Subway and have got all the answers you need.
From what to eat to how to train and of course, how to get thin fast, following these 6 tips will have you trim and toned within weeks, plus there’s some great budget fitness tips too!
You don’t have to join a gym to get in shape – There are plenty of body weight exercises you can do at home or at work, such as press-ups, squats and dips, but you can also improvise when it comes to equipment. A great cheap training aid is an old rucksack or strong soft bag, fill it with some heavy objects such as rocks, plastic bottles full of water or sand and use it instead of dumbbells.
Not much time to train? – Even if you don’t have much time, a good 10 or 20 min session will still make a big difference. All you need to do is up the intensity. An easy way to do this is not to give yourself any rest breaks and just keep going for the duration. These can be some of the best sessions and you can fit them in anywhere.
Follow a training program – It really helps to have a progressive plan of action when it comes to exercise, otherwise your body will very quickly adapt which will slow down the amount of weight loss. If you can, invest in a professional program devised specifically for you by a reputable trainer. Alternatively, you can join a bootcamp or even follow a dvd. Whichever path you choose, schedule your workout days in advance and stick to it. Results will come providing you stay consistent!
You can’t out train a bad diet – In order to lose fat you must ensure your nutrition is in line with your goal. This means ditching the processed foods and focusing on a healthy eating plan such as lean meats, fish, nuts, seeds, fruit and vegetables.
Prioritise resistance training over cardio – This is much more effective at elevating your resting metabolic rate, meaning you’ll burn more calories at rest. Whether you lift weights, use resistance bands or simply your body weight, resistance training helps to build lean muscle tissue which is the most metabolically active tissue in the body.
Go heavy to get thin – You need to train with a weight which puts your body under pressure to really stimulate your muscles and aid fat burning. As a guide, you should just about be able to complete an exercise for 10 repetitions before failure occurs. So ditch the 1kg dumbbells.