As some of you will know from my instagram stories, I am currently two weeks into my mini cut (short aggressive fat loss phase) for my Bali trip at the end of the month. Now we all know that eating in a calorie deficit and adhering to your macros are the most important factors whenSure, you can cut your calories, or do long cardio sessions to lose a few pounds, but neither of these methods will give you lasting results or sculpt your body in the way that strength training will.
For fat loss programming I like to focus on:
Lifting heavy weights - most people, women in particular, severely underestimate their strength in the gym. You won't get results lifting the same weights week in week out. You have to aim to increase it. This is called progressive overload. Increase your muscle mass and you’ll increase your metabolic rate. Increase your metabolic rate and you'll burn more calories. Burn more calories than you take in and you will lose weight.
Intensity - you don't have to spend 1-2 hours in the gym everyday to get results. The key is intensity. Push yourself to work hard throughout your entire workout, minimise rest times (no scrolling on your phone!) and keep your heart rate elevated.
Pushing to Failure - If you want your body to change you need to push it past where you have pushed it before. Push yourself and train harder. You should be struggling on those last few reps not cruising through.
Supersets - these are my all time favourite! A superset means doing two exercises that target the same muscle group back to back with minimal to no rest in between. When you see a series such as A1 and A2 in your program (see below) that signals a superset. Incorporating these into your workout will not only make your workouts more efficient but also increases the intensity of your training.
Want to try a workout that incorporates all of these? Here's a FREE fat loss workout I put together, it's one of the workouts I've been doing this week during my mini cut! Give it a go!