Want to know the fastest way to get a lean, fit body?
Everyday I get asked the following three questions
- What’s the fastest way to Lose weight, Tone up and reduce excess body fat?
- What’s the fastest way to go from weak and soft to strong, Lean and defined?
- What’s the Best exercise for FAST weightloss?
For the past 10 years my answer has been the same and always will be because I have proven time and time again with clients that it works.
The fastest way to lose weight and the best exercise for fast weight loss is…..
Weight Training and Dynamic Strength Training
It is NOT – hours of cardio
It is NOT – doing gym classes back to back
It is NOT – walking or swimming
Yes the 3 listed above may help you drop some weight
But NO the 3 listed above are not the fastest and will not change the shape of your body, will not make you become more Toned or reduce your bodyfat% to the point where you can see a beautifully defined and sculpted body.
Have you ever noticed how guys seem to get into shape so much faster then women?
How guys seem to drop excess bodyfat so fast that in a short time they go from pudgy to looking lean and defined.
As soon as they put on a fitted shirt you can tell they have been working out…
You do not see fit, lean guys with 6 packs doing endless gym classes, going for a lunchtime walk or pounding away on the x-trainer for hours…
They are in the weights room lifting weights or doing strength exercises like squats, pushups and chinups.
You see when you weight train your body is in a constant state of stimulation that requires a lot of fuel to keep going and this means a lot of calories burned.
Cardio improves your heart and lunge efficiency – which is why its called cardio.
Cardio DOES NOT burn fat…..
Your muscles are the only part of your body that use fat as a fuel –
The more muscle you have and the more active and strong your muscles are the more fat you burn daily and when you are sleeping.
So if you have fat to lose then doesn’t it make sense to work your body in a way that will maximise fatloss and burn fat when you are sleeping.
I also get daily emails from women telling me they don’t need to lose weight but just want to tone Up.
As soon as I hear this I know that they need to change their body composition.
This can actually be harder then just losing weight as it requires more attention to nutrition and relies heavily on weight and strength training.
They are telling me their weight is a higher % of body fat and low muscle tone.
What they need to do is reduce their bodyfat% and increase their lean muscle tone.
This way they maintain weight but change their composition resulting in a stronger and more tight and toned body.
This also requires less cardio and more weight and strength training.
All the girls below weigh the SAME on the scale.
I have said it before but two girls who are 168cm tall can both be 62kg on the scale – however the girl who is 18% bodyfat wears a size 8 jeans and the girl who is 34% bodyfat is a size 14 jeans.
Now they both weigh the same but the 18% bodyfat girl is way smaller and toned due to her body composition – her body contains very little fat and a higher % of lean muscle.
More cardio or restricted dieting will only result in a skinny fat body.
You should get in at least 3 x 30-45mins of weights and strength training per week.
Weight and strength training combined with the right meal plan will see you dramatically drop bodyfat and produce a fit looking physique FAST
You will not get big and bulky lifting weights – you will only burn fat, reshape your body and reduce your clothing size.
The only way you can bulk up with weight training is if you consume too many calories and gain a lot of excess fat over your muscles, have a diet high in fat and starchy carbs or use steroids.
My Top 5 Weight Training rules for Women:
1. Use dumbbells and Barbells
Ditch the stationary weight machines – using free weights requires your body to work a lot harder meaning more calories burned , more of you body worked for the same amount of time and at the same time you get a free core activation workout – a strong core means a flatter tummy..The minimum size handweights I use with clients is 3kg per hand and the minimum barbell I use with clients is 10kg
2. Know when you need to increase your weight
How much you should lift is simple – if you are doing 10 reps the last 2 reps should be tough – if you can get to the end of your 10 reps and easily do another 3 reps then the weight is too light.
Make sure you are always doing a good weight and do not be scared to put the weights up – If unsure start heavy and drop the weight as you need, never go super light with weights as you just wont get the same benefit.
3. Make sure you use more weight when doing squats and leg press
You should not be using the same weight for each body part. This is one reason why I don’t like most pump classes – your legs are way stronger then say your biceps or triceps so you need to be adjusting the weight accordingly.
A good way to start increasing your leg strength is doing squats with the smith machine or using a leg press – if you do not have access to these use a barbell on your shoulders – a good starting weight is around 20kg.
4. Remember to mix up your sets and reps
Make sure you are always mixing up your reps which may require different size weights – for example is you are doing 10 reps go heavy and if you are doing 20 reps go lighter – this keeps the body guessing and therefore avoids adaptation – another good tip is to mix up your workouts by using handweights for say bicep curls one day and use a barbell to do biceps the next.
5. keep your movements slow and controlled
Do not rush and keep your abs pulled in tight – always look straight ahead and your shoulder back – think great posture the whole time
Breath in on the easy part of the exercise and breath out on the hard part of the exercise..
So now its upto you to give it a go
The more your practice the better you get
The more you lift weights the leaner you get..
So start lifting – vix