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Fat Loss Exercise Guide


By Tania Tetrault Vrga

Fat loss is often the primary reason people start an exercise program.

But let me be clear and state upfront that results cannot be achieved by exercise alone. Nutrition and lifestyle management play a critical role in any fat loss program. Before you even get into the gym, make it a priority to clean up your diet, manage your blood sugar and stress levels, and get some sleep. Keep in mind that for most people, consistency is much more important than the type of exercise you do, most often it’s enough to simply endeavour to MOVE MORE and eat real food. With that being said, if you want to speed up the process, here are a few tips for exercising specifically for fat loss.

First, understand the endocrinology of training.

Endocrinology is the science of hormones.  Since hormones play an important role in every function in our bodies, it’s important to understand that different types of exercise will produce different hormonal effects that impact body composition. By training efficiently and intelligently, you can have a lasting effect on your metabolism rather than just burn a few calories along the way. One of the ways to do this is to include intense anaerobic training such as strength training, circuit training and sprints into your workout routine. Short bouts of intense exercise can have a dramatic effect on your post workout energy expenditure and metabolic state in comparison to a long drawn out low intensity cardio session.

Second, use your time wisely.

Choose compound exercises that will give you the most bang for your buck. Compound exercises are full body movements that use many muscles at the same time. These multi-joint exercises might include squats, pull-ups, and presses rather than leg extensions, bicep curls and tricep extensions. By combining several muscles and joints in a single movement and by using free weights in these movements, you can further increase the effectiveness of your routine and save time at the gym. This allows you to build muscle, which results in a more toned appearance and an improved ability to burn fat.

Third, learn proper exercise technique.

A routine of squats, deadlifts, presses and pullups is very effective, but only when performed correctly and safely. If you haven’t done these movements before, you might have no idea if you are doing them correctly, or whether you are loading up with appropriate weights, you might increase your risk of injury. Make sure you seek out someone who has experience with the specific movements you want to train.

Lastly, treat the entire world as your gym.

Find ways to remain active throughout the day by walking and playing. Going to the gym for a few hours a week is a great start but permanent, effective fat loss must become a part of everyday life. Go to the park, hang on the monkey bars, climb a mountain, play with your kids, and learn new sports. What’s the use of learning to move properly if you can’t use it in real life?

We know that walking into a new gym can be intimidating and that starting a new fitness plan can be daunting. But we are here to help. Everyone starts with a private consult. Schedule an appointment today to discuss how we can help you achieve your full potential!


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