Join us as we follow Owen Livesey on his route to the Tokyo 2020 Olympic Games, with fitness advice, health benefits and training regimes.
We’ve been lucky enough to team up with the Judo Commonwealth Champion as he gives us an insight into his challenging fitness regime of ’10 tips to burn fat’!
1. Drinking Litres Of Water (minimum 4 – 5 litres)
Makes you feel full and suppresses the appetite. Water is also the medium in which most cellular activities take place, including the transport and burning of fat.
2. Reduce Starchy Carbs
Consuming carbs such as rice, potatoes, pasta and bread provides your body with more than it needs for energy. Anything that is not burned and used as energy will then be stored as fat.
3. Balanced Breakfast
Your body has been starving all night. You must provide your body with all the nutrients it needs upon waking. Start with a good amount of protein (30 to 40 grams), a complex carbohydrate (wholegrain, oatmeal is a good example) and a piece of fruit (pineapple rings work well).
4. Limit Sugar Consumption
After a strong workout, sugar can be used to replenish the muscles however, at other times sugar will be stored as fat. If you have a sweet tooth, don’t cut it out completely as you will become bored very quickly. It’s important you are able to make this a ‘lifestyle change’ that you can live by, rather than it just being a temporary change. Make small changes and just cut down a little bit at a time.
5. Black Coffee Before Training
Caffeine makes the body rely more on the fat stores rather than glucose for fuel during workouts. This will be lessened when coffee is consumed with a high carbohydrate meal. Also, try to lower the amount of coffee you drink throughout the body. If you drink a lot, your body will adapt to it and the effect caffeine has on using the fat stores will lower. The less you drink the more sensitive the body will become to caffeine and the effect it has.
6. Mix Up Your Cardiovascular Training
Steady state cardio allows for longer fat burning sessions. Typical steady state cardio sessions will be done on treadmills, bikes, cross trainers, rowing machines. Interval training is shorter bursts, example (30 seconds work 15 seconds rest, 8 times, 4 sets) Stick with 1 exercise all the way through, e.g rowing, or make it into a circuit with a different exercise each round of 8. Whatever way you choose to do the intervals just focus on ‘Pushing the Pace’ as hard as possible. This will increase your metabolic rates and fat oxidation rates for hours after the workout has been done.
7. Full Body Workout Once A Week
Full body workouts increase your metabolism due to the large amount of muscle mass you are working throughout and is a great way to burn fat at the same time as you are building/toning muscle.
8. Drink Green Tea Daily
Green tea speeds up the metabolism resulting in you burning more calories throughout the day. The caffeine in the tea will also give you energy and make the calorie deficiency less noticeable as well as targeting the fat stores when working out.
9. Commit To Sleep
Lack of sleep results in carbohydrate cravings and sloppy workouts. You can’t afford this when training to burn fat and get the physique you want. Also, eating after midnight is disastrous to your fat loss programme so getting yourself to bed at a reasonable time also helps prevent this.
10. Increase Your Protein Intake
High Protein foods have a high thermogenic effect. As well as calming the hunger pains, high protein foods will help decrease the amount of calories you hold on too. The less calories we hold on to, the less body fat we hold on too. High Protein foods will also reduce the amount of muscle mass you lose as you bring your fat down resulting in a more firm/toned look.
Aside from his full time training, Owen now runs his own personal training business to help others achieve their goals too. Visit Livesey Personal Training services for more information: owenlivesey.co.uk
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