GET FIT FAST
Weight loss: Ex-Olympian PT to Caroline Flack and Professor Green shares top fat blasting tips
SHE's helped the likes of Caroline Flack, John Terry, Nick Grimshaw and Pixie Lott get into shape - following her career as an Olympic athlete.
And now celebrity PT Sarah Lindsay of Roar Fitness is sharing her top tips on how the rest of us can shed the pounds before the festive season kicks in.
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In particular, Sarah tells that the key to serious fat loss is weight training and hitting the gym.
And while the strengthening technique can be scary, Sarah says it’s essential for not only improving our bodies, but also our daily lives.
So listen up, as below Sarah explains the top ways you can maximise your weight loss through weight training.
1. Boosts your metabolism through weight-training
Sarah says that while many people believe cardio is the key to blitzing body fat, weight training is more effective at helping you burn calories.
She says: "Believe it not, endlessly running on a treadmill isn’t always the best method for shedding those extra pounds.
"The problem with just using cardio to try and lose weight and body fat is that as soon as you stop doing the cardio or as soon as you eat more food, the progress or weight-loss will stop.
"This is compared to weight training where building muscle will mean you burn more calories per day, because the more muscle you have the faster your metabolism will become.
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"Which means you will stay leaner, because if you have more muscle, then along with your metabolism, your calorie requirements also increase.
"To put it into perspective, I eat between 3,000 to 3500 calories per day to maintain my physique.
"I know that sounds like a lot, but that’s my calorie requirement, I’m not going to gain fat very easily because I’m muscular, and that keeps me lean.
"So what I am trying to say is, the more muscle you have the more calories you can consume without gaining weight or fat too quickly."
2. Start small and progress from there
Sarah says that for newbies in the gym starting weight training to make sure you "take it easy" as you never know how sore you’ll be after the session.
She says: "Once you’ve done a couple of sessions, and you’re not horribly sore, then you should progress to heavier weights and lift as much as you can for the given amount of reps.
"When deciding how much to lift, as long as you can hold your form, it should be as much weight as you can.
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"Just remember that as soon as your form starts to go (for example you start to use your back to lift the weight instead of the muscle you’re lifting), that’s the end of set, don’t push beyond this point or you could injure yourself.
"Beginners need to maintain as much form as possible since their weight training history is limited.
"For example, from experience, I know my limitations very well.
"But if you do notice your form starting to slip or you can feel that something isn’t right, especially in your lower back, then you need to stop or you’ll be risking potential injury."
3. Exercise three times per week
Sarah recommends hitting the gym three times a week to ensure you get the best results.
"As for your training, practising three times a week is a good start since this gives you enough time for your muscles to recover between sessions", Sarah says.
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"The objective isn’t to be sore all the time, but rather to create enough intensity during the workouts so they’re worthwhile.
"As you become stronger and your recovery becomes quicker, you can think about adding another session in per week where you can."
4. Learn from the best
Sarah emphasises that it’s essential to watch credible weightlifters when learning the weight training ropes.
She says: "There are a lot of influencers out there who aren’t necessarily pro weight trainers. ";They will be training in a way that suits their sport and it’s not always the best form for others.
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"Instead, I recommend finding a strength conditioning coach, as opposed to a fitness influencer.
"This way, you’ll master the exercise while suiting your own personal wants and needs."
5. Follow a programme
Sarah advises following a programme for "maximum results."
She says: "When starting to weight train you should lift as much weight as you can for the given amount of repetitions.
"So if you’re supposed to be doing 15 reps, if you can get to 15 reps quite easily and think ‘actually I could do another five,’ then you probably weren’t lifting heavy enough.
Sarah's top tips for shedding body fat
1. Drink coffee
Coffee often gets shunned but I am a total coffee addict. It’s not great to rely on coffee but there’s nothing really wrong with having it.
2. Cook your own treats
I’ll put the time and effort into making a carrot cake or a chocolate avocado cake or something like that. It’s still high in calories and high in fat, but to me, it tastes like real food.
3. Plan meals around exercise
I eat four meals a day. My meals are mostly made up of protein and vegetables, which is the base of my four meals. I then time my carbs around my training.
4. Meal prep
Knowing about your food, learning and being able to make more educated food choices is the key to a successful diet.
5. Drink more water
Water. It’s important. It’s vital. I always say to literally everyone, water water water.
6. Don't follow anyone else's food plan
Just because (a diet plan) it worked for someone else does not mean it will work for you.
7. Eat whole foods
Think balance, vegetables, protein, complex carbohydrates and essential fats - you need to be making sure you’re not missing out on any of those main macros.
"But on the other hand, if you can only get to ten reps, and can’t make 13 reps, you are probably lifting too heavy.
"The weight and the load should be dictated by rep range.
"Knowing this though takes experience, which is why it is important for beginners to find a programme or plan so that they know how many reps to do and what weight they are able to manage, then they can progress on their own from there."
6. It shouldn't be scary
Sarah says not to pay attention to anyone who says weight rooms are scary, and to focus on your own progress.
"Everybody belongs in the weight rooms, it’s not just for the big muscley strong guys," Sarah says.
"Go in the and own the room, you belong there.
"In fact, there’s often a friendlier atmosphere in those weight-rooms than people expect, because they are the kind of people who are passionate about health and fitness.
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"Remember everyone in that weight room started somewhere.
"The first thing is to get in there and get started.
"Try not to care what other people think, and soon you really won’t.
"I understand though, that the physical unfamiliarity of weight-training can be daunting.
More on diet and weight loss
"If you’ve never picked up a dumbbell before, the last thing you want to do is test one in front of strangers.
"What I recommend is using a mirror in your bedroom to practice the moves without any weights.
"You can Google the exercise and watch tutorials, that way you’ll be ready and confident for when you try it out for real in the gym."
Kirsty Gallacher flexes her muscles in sweaty workout video on Instagram
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