Personal Trainer & Transformation Specialist, Natalie Carter, Shares Her 51 Fat Loss Secrets
Posted Mar 11 2012 9:16pm
Why 51? Well, you are going to need all the
help you can get on this tough but worthwhile journey, right?
1. Nuts are your friend, snack on them
regularly 25g per day. Go for high protein almonds or pistachios
2. Question how badly you want to achieve
your goals. Do you want it bad enough?
3. Limit your alcohol intake to no more
than 4 standard drinks per week.
4. Eat a diet low in sugar, especially for
Breakfast. Try 2 eggs with a half an avocado.
5. Stop making excuses.
6. Blueberries are high in antioxidants, as
are most berries. Add them to smoothies or yoghurt for a snack
You only have to put one foot in front of the other and start
8. Cocktails are high in calories and
sugar. Try vodka with soda and fresh lime if you must drink alcohol
Shut up and train
Prepare your food at least 3 days in advance that way you keep your food
clean (free from processing) and never miss a meal
The best time to exercise for fat loss is on an empty stomach i.e. the
12. Caffeine has benefits for training.
However too much can send your cortisol levels soaring. Try a long black with a
dash of milk or cream and limit it to one per day
13. Why drink your calories when you can
eat them? Keep liquids to water, coffee and tea. No soft drinks, juice, hot
14. Also include compound exercises/lifts
in your workouts. Deadlifts, squats and push-ups help you achieve the body of
15. Detoxes can severely slow down your
metabolism, not want you want for fat loss, however Dietlicious offers a cleanse and
rebalancing program. Perfect if you’ve been hitting the booze and sugar a little
16. A serving of wholegrain carbs will fuel
your muscles for a workout. Try quinoa or brown rice. Have it at least 1 -2
hours before you train and notice the energy boost it gives you.
17. The body you desire is only a
supermarket trip away. 70% of your results comes down to what you put in your
shopping trolley. Opt for fresh produce, lean proteins, full fat dairy, whole
grains and nuts and seeds.
18. “Motivation is what starts you off,
habit is what keeps you going”
Snacking regularly helps maintain hunger levels and also stabilizes
blood sugar levels throughout the day
A smoothie is a good way to start the day if you aren’t a breakfast
person. Full fat milk, berries, an egg or whey protein, ice and blend
Get well versed in saying NO!
22. Power through your workout without
distractions. No TV watching, facebooking or twittering. Get in, train and get
out. Solid workouts get results
Adequate sleep is necessary for fat loss. Try a minimum of 6-7 hours,
aim for 7-9 each night.
bottle of wine contains at least 7-8 standard drinks. Don’t get portion
distortion. Excessive consumption WILL affect your fat loss efforts. Alcohol and fat loss DOESN'T WORK!
25. Water not only keeps you hydrated but
also is the key to successful fat loss. Our body is up to 75% water, so it
requires lots to replenish water levels plus flush out toxins. Drink regularly
throughout the day
26. Exercising to music will help keep your
motivation levels high. Crank it and feel the burn.
27. No pain no gain
28. Including daily positive affirmations
into your day will increase your likelihood of succeeding with your fat loss.
You may not believe everything you see but keep at it and eventually what you
read will become a reality.
Protein is essential for growth and repair of muscles. You need to
consume protein daily, as it does not store in the body like carbohydrate.
30. “Success is the sum of all efforts
repeated day in and day out”.
31. During your fat loss transformation,
surround yourself with great, positive people. You will have a tough time ahead
of you if people (and yourself) are constantly in sabotage mode.
32. Reduce gluten in your diet to reduce
food intolerance's and bloating. Gluten can interfere with your fat loss
33. Sleeping between the hours of 10pm and
6am helps get your body into its natural circadian rhythm
Get a great coach/PT that will support, motivate and encourage you till
Dark leafy green vegetables/salad leaves should be consumed twice per
day, at least 2 cups with meals. They are high in fibre and keep you regular.
36. If you cant consume diary due to
intolerance's try almond, coconut or low sugar rice milk. Great in smoothies.
Vegetarianism is not the most effective way to lower your body fat. Your
body needs protein from both animal and plant sources. It’s much more
beneficial to mix up your protein sources. Try a scotch fillet with a serve of
cannellini beans or kidney beans
Don’t just exercise to lose fat focus on other goals to drive you: a
healthy mind, decrease your stress levels and to try out a new activity.
Fat loss will require you to workout most days of the week. Aim for 4-5
times per week of resistance based training and aim to move for at least 30
minutes with minimal breaks in between your sets.
40. To minimize injuries, which may cause
you injury downtime throughout your journey, have a PT take you through correct
lifting techniques. Keep up a regular session to work on form, challenge you
and keep you on track
higher, push longer, and run faster. Make it to the finish line. You can do
42. Weigh yourself no more than once per
week. Using your clothes as a guide will be a much better indication of fat
loss than jumping on the scale every day.
Mix up your training in different environments to avoid boredom and
staleness. Use the beach, gym, playground and indoors. Keep it fresh and reap
44. Have you set goals yet? Make sure they
are SMART. Specific (what, where how?), Measurable (girth measurements, body
fat percent age, fitness level), Attainable (Set up ways you will reach your
goals. You must really want smoothing to make it a reality), Realistic (can you
really lose 10kg in 2 weeks? Set the bar high but be realistic also) and Timed
(what is the time frame to achieve your goals)
45. “I can, I will, I must”
46. You will not get big and bulky by
lifting heavier weights. The “bulkiness” comes from the layer of fat over your
muscles. Clean up your diet to remove the fat layer. Lifting heavy creates lean
muscle, lean muscle = fat burning machine. My Optimised Fat Loss Plan is available to purchase right now
47. Get creative with your salads. Add
protein, seeds, nuts, dairy and lots of colorful veggies. Try a little olive
oil or avocado and always season well.
48. Stop with the boiled chicken and soggy
veg. If you lack pizazz in the kitchen visit my blog and type in "recipes" for easy to follow, quick fat loss ideas.
49. Workout at home with kettle bells and
your own body resistance, you don’t need to join a gym to succeed. You just
need to get in there and do it! Don’t leave your training session thinking you could have given more, give the most and leave satisfied. If you do train at a gym, avoid mindless cardio. You are not a rat on a wheel! Venture into the weights room/area.
Question every bad food choice. “Why am I eating this?” “Will this make
my training better, will this bring me closer or further away from my goal”.
Say them out loud and answer them out loud too. You are making a decision in
the end, choose the fat loss option!
51. Construct a vision board, a vision
board are your goals for the future (set short terms and long term goals) laid
out however you wish. At the very least have a few images or words on hand to
look at when your motivation is low or to keep you on track to achieve your goals.
Natalie Carter shares more workout tips,
recipes and motivation.