Tuesday health tips from your friendly fitness guru

FOR many people those New Year’s resolutions have fallen away or been postponed till next year. Others may even have gained a few kilos over the Easter holiday season.

Here are some great tips on how to shed those unwanted kilos and get lean:

• Consume less calories. This will cause your body to use fat reserves as fuel, especially when exercising.

• Limit your carbs. Carbs are good for powering performance but can also stimulate fat storage by spiking insulin levels.

Eat complex carbs like potatoes, wholegrain products and pumpkin, and not simple carbs  such as sugary foods and Hi GI fruits.

• Increase protein intake – at least one gram of protein per kilogram of body weight. This keeps you fuller for longer and helps speed up metabolism while protecting you from muscle loss. Have a high protein drink or meal shortly after training to help with recovery.

• Add more fibre to your meals. Foods such as broccoli, cabbage, celery, beans and leafy vegetables are great.  These don’t break down into glucose in your body, which causes insulin spikes.

• Use a nitric oxide supplement or fat burner. Nitric oxide supplements dilate blood vessels increasing oxygen and nutrients into muscle cells.  Fat burning supplements can also help give you an energy boost and help you to train longer or harder.  They can also help speed up your metabolism and help you shed that last bit of stubborn fat.

• Cardio training is most effective when done in a fasting state. For example, first thing in the morning before breakfast for 30 – 40 minutes. Alternatively shorter periods of high intensity interval training is very effective (15 – 20 minutes).

High intensity training is great because of the after burn affect it has.  You continue to burn calories at a faster rate hours after exercising.

• Do not cut out fats completely. Use coconut oil and olive oil when cooking.  These fats have been shown to help with fat loss.

HAVE YOUR SAY

Like our Facebook page, follow us on Twitter and Instagram

For news straight to your phone, add us on BBM 58F3D7A7 or WhatsApp 082 421 6033