industry health club fitness

The abundance of conflicting information available relating to fat loss makes it very difficult for most of us to sort the fact from the fiction.

With this in mind, the Industry girls have put together their own list of tried and true tips for fat loss.

Do your cardio first thing in the morning on an empty stomach. As it has been about eight hours since your last meal, you will begin to use body fat as an energy source earlier than you would after a meal (when there is glycogen in your muscles and liver).

Weight train at least three times a week. Muscle is 'active' which means it burns energy at rest. Fat does not do this. This means that if you increase muscle and reduce body fat, you metabolism will increase (the rate at which your body uses energy).

Eat six small meals a day to keep your metabolism high. It's like continually stoking a fire to keep it burning. If you do not do 'stoke' your body with food every three to four hours, the 'fire' (metabolism) dies out.

Include a quality protein source in every meal. Your body uses more energy breaking down protein (and carbs) than it does breaking down fat.

Do not be afraid to eat carbs. Your body needs fuel for your workouts. Just be selective in your choices, amounts and timing. We suggest rice, sweet potato, rice cakes, pasta and some bread (not white).

Do not be fat phobic! You body requires some fats - the good types (from fish, nuts, olive oil, flaxseed oil, avocado etc) to burn fat, as well as to maintain health.

Keep moving. Use the stairs instead of the lift, walk on the escalator rather than standing still, walk or ride your bike to a friend's place or to work, rather than driving - all of these activities add up!

Drink at least two litres of water every day. Your body cannot perform properly (including breaking down fat) unless it is well hydrated.

Drink a protein shake immediately after training. This is an essential part of the recovery process and will help you tone up and lose body fat.

Eat plenty of fibrous carbs (broccoli, cauliflower, celery, lettuce etc). These are good for you and filling. As an added bonus, your body generally requires more energy to break down fibrous carbs than they contain.

Include dairy products in your eating plan. Research has shown that dairy products help us lose and keep off body fat. Again, make smart choices, such as low-fat cottage cheese, yoghurt and milk and even low-fat ice cream.

Read food labels carefully. You will often be surprised at the contents of some of your favourite foods. Low-fat dairy products are a good example - a number of brands are full of sugar (look at the carbohydrate level).

Cook up enough food for a few days then simply weigh, divide and store in the fridge so it's all ready to heat and eat. This way you will be less likely to make bad choices.

Try a good quality fat burning product, such as Australian Sports Nutrition's Pro Ripped. This contains a number of natural products that help your body to use body fat as an energy source, as well as provide an additional energy boost. Just remember that these are not magic pills - they are designed to be used in conjunction with a balanced calorie controlled nutrition program and regular exercise program.

Reduce stress. Stress can increase cortisol levels, which will reduce your body's ability to use stored body fat, and can also result in fluid retention. So, take some time out to relax, recover and pamper yourself.

Get enough sleep. Everyone is different, but most of us need between six and eight hours of sleep a night to perform at our best. Research has shown that inadequate sleep can also affect body composition - so all those late nights might actually be making you fat!

Make exercise fun. Hit the dance floor for a few hours on the weekend, go for a run on the beach and watch the sunrise, dust off your rollerblades, or head out for a bike ride with friends and family. Exercise should be fun as well - if you do not enjoy it you are unlikely to make it a regular part of your life.

Avoid the scales. Your weight is not an accurate indication of body composition - muscle weighs more than twice as much as fat. This means that you may in fact be getting leaner and smaller, but gaining weight. For a more accurate indication of body composition, ask the Industry trainers for a body fat analysis. You can also take all your measurements, or simply use your clothes and the mirror as a guide.