Do you want to know how fitness models cut fat? If yes, you are in the right place. I will provide on this blog all the necessary help and information related to training and nutrition.
This article that you are going to read is a step-by-step guide on how fitness models cut fat either on their own or with a personal trainer to lose weight.
I give you all the tools so that you can achieve it on your own without the need for a coach or nutritionist, although this will always make it easier for you to achieve your goals.
How to lose weight quickly and cut fat like fitness models?
Losing weight and how to lose it for many becomes an almost unattainable goal. Not only when summer comes you want to be at the right weight, but you also want to be the ideal weight all year round.
What you should not do is, follow those types of diets that can make you lose weight quickly and not very safe for your health. Because what can happen is that when you leave them you will regain the lost kilos and even more. Does the rebound effect sound familiar to you? Well, stop doing the wrong things!
To avoid this, I advise you to follow this guide or go to a professional who will make you lose weight safely and effectively. It will change your metabolism and following a healthy diet accompanied by exercise and physical activity will prevent you from regaining the lost kilos.
However, after a while of practicing it and almost without realizing it, you will have changed your habits, eat better, and continue exercising. Therefore, these habits of training and nourishing yourself appropriately will be assumed as daily as eating, showering, or brushing your teeth. This is a habit that does not cause your effort.
Factors that make it difficult to cut fat
Several factors do not facilitate weight loss:
- eat away from home due to a lack of time.
- travel often for work.
- You are not that young anymore and you have a hard time losing those extra kilos.
- have a frenetic pace of life, you don’t eat well and you don’t play sports either.
- You lack the motivation to follow a diet and exercise.
These are some factors among several that hinder following a diet or doing any physical activity. Although there is also more.
You are aware that you must lose weight and have a better physical condition, it is your dream but you do not make the decision. Do you plan to continue like this?
How to cut fat?
To lose weight, it is necessary to alternate physical exercise with a balanced diet and all this in a personalized way and adapted to your goal, if you do it with the help of a professional.
It is not really possible to lose weight lacking the caloric intake as well as without consuming calories via personal training. Also, it can be on your own but understanding how you must train. That is, you must eat less or eat healthier and do bodily exercise. At first temperately, so that your joints and muscles adapt and then slowly increase the strength.
This is why, your personal trainer to cut fat, will assess your condition in addition to your needs, developing a custom-made training routine. It will likewise carry out an early check as well as episodic checks to calculate the evolution and results.
It is also important that you are psyched and the complete decision to follow the diet and training. For this, an inordinate will is compulsory, an enormous self-control and self-discipline.
We know that it is not always easy, personal, or work unforeseen events that prevent you from going to train. There are also commitments to go out to eat and of course, you want to eat other things that you are not allowed.
Either you are stressed, you don’t have time, you have a bad day, you are tired or simply you don’t feel like it today. Why do people find it difficult to achieve this dream? Well, because they don’t know exactly the steps to follow.
Mindset and firm decision to cut fat
The type of life that we lead today leaves us little time to take care of ourselves. The work that occupies us many hours a day, exhausts us physically and psychically. Besides, the children and the family need our attention. We dedicate time to them and why not also outings with friends.
With all this, it is not always easy to maintain the essential motivation to go to the gym and follow a diet. We get discouraged and we don’t do it regularly or we definitely quit with the result of staying overweight.
However, overweight and lack of physical activity can become a health problem. They cause diseases such as obesity, diabetes, cardiovascular, and others. As for exercising and eating a balanced and healthy diet, it is advisable for disease prevention.
For this reason, it is essential to seriously meditate on our health and if we want to do something to improve it or prevent diseases.
The first step if we want to cut fat is to make a firm decision to put the means to do it. We must find time for physical activity, seriously follow the stipulated diet, and most importantly, do not get discouraged and do not quit.
If you decide that a personal trainer to lose weight guides you, motivates you and advises you, then he will be at your side. When the moment of discouragement will come, encourage you, support you, and motivate you to keep going together achieving results.
Minimize Procrastination
A fable was written by the fourteenth-century philosopher ” Jean Milton Berdan” explained the story of a mule who died of starvation while trying to decide between two bales of hay. Both bullets were equally desirable so the mule couldn’t decide which one to eat. The fable represents human indecision.
It is evident that having good health and physical condition is something desired by everyone. But it is disappointing to see that the percentage of people who commit to a healthy and active lifestyle is minimal and also manages to maintain it.
When people perceive that there are too many options to decide on: diets, machines, personal trainers, diverse methodologies, ignorance of the sector, etc. The decision-making process leads to doing nothing.
When you feel the discouragement, think beyond the training session and try to influence yourself to train not only today or next week, but to do it for a long time. If you notice that you feel procrastination or procrastination, it is because you are considering the options, paralyzed by indecision.
You are trying to decide if the pain you feel outweighs the benefits. The personal weight loss trainer is definitely going to help you.
You should know that the main factor of failure is indecision. Immobility causes you to take no action. A little secret: The subconscious always wants to take us to the comfort zone, I fight every day so that I am not deceived and stay safe in my comfort zone because if I let my subconscious win.
So, then I will not evolve. There is no need to enter the comfort zone. Through autosuggestion and with the help of a mentor / personal trainer/sports coach, you will lose weight and the goal you set for yourself.
Joint and muscle preparation
It is essential for your joints and muscles that before training you make a joint and muscle preparation. Its function is to prepare the body progressively for the later overload of the training avoiding injuries and obtaining better performance.
This joint and muscle preparation, also called warm-up, are exercises that are part of the training but with less intensity. The preparation or warm-up can be general, although it is usually focused on the training you are going to do. Next, I explain how to do it and what it consists of.
How much time should be spent on preparation?
It is difficult to establish a time it will depend mainly on the training that you are going to do, the level, and the age. Since as I said it is usually integrated into the training.
If you have a high level of form and do intense exercise, you should dedicate more time and intensity to the preparation. On the other hand, a person with a lower physical form should do a smoother preparation and less time, 10-15min.
Young people and children will need less preparation time even less, and this is because their younger body their joints have constant lubrication, the temperature is higher and they react better to stimuli. However, an older person needs a progressive warm-up. But in any case, a joint and muscle preparation is always advisable.
Exercises to cut fat like fitness models
The effectiveness of these exercises will depend on regularity and consistency in training. Training intensely and sustainably is the way to achieve good results. It is not necessary to train every day, preferably three to five times a week, and constantly. I remember the importance of being well hydrated, you must drink liquids during training, water and green tea are necessary to burn fat.
Run-on the treadmill
It has some advantages compared to running on the street, you do not have to worry if it rains or not. You don’t have to get around people, traffic, you can adjust the incline, speed.
If you need it, you stop when you want, and comparing the surface of the tape with the ground your knees and ankles suffer less because it is not so hard.
You can burn 500 to 700 calories per hour. If you are seriously overweight, I recommend that you do not run. Start walking intensely and strengthen the skeletal muscles. The muscles of the lower body while reducing weight and reducing joint tension in your knees, ankles, hips, etc.
Swimming
It allows you to reach your ideal weight with a low risk of injury compared to other physical activities.
Swimming is among the most complete sports, it is an excellent cardio exercise, lower calories, decrease body fat. It also stylizes the figure, reduces cellulite in women by promoting circulation, and keeps you in shape.
It has benefits for the cardiovascular system, strengthens the muscles, avoiding the impact of the joints, since water facilitates movement, lightening our body.
A moderate-intensity workout, (60-70% of your maximum heart rate) will help you burn a lot of calories. It is convenient to intersperse moderate training with more intense and rigorous intervals so that the caloric expenditure is even higher. Also reducing rest times.
Changing styles is a good way to burn even more calories, for example combining crawl, chest, arm, and back.
The chest and butterfly styles are more effective for burning calories since to perform them you need the strength of the whole body. Swimming in crawl mode at a strong pace can lose 9 to 11 calories per minute. 400 to 500 calories per hour at a medium intensity.
Body Pump
It is a training plan that combines aerobic activities with muscular effort through weight lifting. It is a guided, group, and dynamic training with music in which a muscular group is exercised with each song.
The main muscle groups are exercised seeking to increase muscle mass and burn a large number of calories and fat. The Body Pump promotes physical resistance, strengthens the joints.
Several orderly repetitions are performed where strength is worked, muscles are defined and toned. Disks, weights, a bar, and an aerobic bench are used to perform the exercises.
The weight to lift and the intensity of the exercise will be based on the objectives of each and their capacity.
They are high-intensity workouts with short breaks between exercises so the results are seen soon. It does not require choreography or postures to learn, push-ups with weights and squats are some of the exercises during training.
Three workouts per week are recommended, resting one day every other training day for the results to be effective.
For people who are not in good shape or have never done Body Pump, the personal trainer will advise the weight to lift, the intensity and the rhythm in a progressive way.
With the Body Pump, you can lose up to 500 calories per hour. If you are obese or seriously overweight, I recommend that you make sure you do the exercises well. I say to do it with the proper technique.
Your coach controls your heart rate and that the first two weeks do not push yourself too hard. These first two weeks we will use to strengthen habits and prepare the body, joints, and muscles.
Maui Thai
It is a discipline within the martial arts, it is also known as Thai boxing and it means to combat or fight. Of Asian origin, people practice it through combined blows of fists, arms, elbows, legs, knees, feet, throws, holds, and sweeps. Like all boxing and martial arts modalities, it has several levels.
It consists of 5 rounds and the duration of each is 3 minutes and the rest time is 1.30 or 2 minutes depending on the federations. Although it is an extreme discipline, it has regulations with some prohibitions, its bases were established in the 16th century.
In some countries, it was banned and in others like the Netherlands, it is very successful. With Maui Thai, you can lose up to 750 calories per hour.
I also recommend boxing, kickboxing, Jiu-jitsu, etc. Martial arts provide discipline, improvement of self-esteem, confidence, coordination, improvement of physical condition, and of course, they are excellent workouts to lose weight.
CrossFit
It is a high intensity, a functional workout that combines strength and endurance and quite popular in gyms. It improves aerobic capacity and therefore, increases resistance and favors the development of other exercises.
However, being a high-intensity training it is feasible to have injuries, so it is very important to do the exercise technique well and know how to define the intensity at which you should train, depending on your level.
With CrossFit, you can get good results but first making sure that you know the technique, that a personal trainer advises you to lose weight or start with someone who advises you properly and give yourself at least a month to learn the basic technique.
The percentage of body fat is also reduced, by 18.9% in men, in women by 12.8% after 10 weeks of training. And it increased the lean mass around 1.4% and 2.2% in women, which was higher than in men.
Training at very high intensity for 20 minutes, with routines for the whole body you can lose 260 calories the same that you would lose during 30 minutes of normal training.
CrossFit combines power, endurance, flexibility, balance, agility, speed, and physical strength based on the combination of different exercises. You can lose 900 to 1,200 calories per hour.
