• Featured in Womens Health & Fitness: "The best ways to train for fat loss"

    By The W10 Team
     

    COMBINE WEIGHTS AND CARDIO

    WHealthFitnessMarOnce you have a good postural base (no injuries or specific weaknesses) metabolic resistance training (think circuit training with higher reps and less rest between different moves) is a hugely effective way to drop body fat. This combination of strength and cardio training works wonders if you want the best results in the shortest time. Just make sure you learn the correct technique before you speed things up – you need to keep your form as you move from one exercise to the next before you’ve fully recovered – otherwise you risk injury.

    DO WHAT YOU’RE NOT GOOD AT

    When you get good at doing something, you become more efficient, so you burn fewer calories doing the same thing. Great news if you’re training for long-distance events, but not what we’re after for shifting a few pounds. If you want rapid fat loss, pick activities you’re not good at and do them repeatedly. So go running if you don’t normally run, or do weight training instead of treadmill running, for example. Once you get good at them, switch to something else and do the same.

    DO UPPER-LOWER SUPER-SETS

    One of the best ways to burn fat is to do super-sets that alternate between your upper- and lower body. Think squats paired with chin-ups. This allows you to tax your musculoskeletal and cardiovascular systems in a way that you couldn’t if you focused on just your upper or lower body. The muscles in your lower body can rest while you work the upper body and visa versa.

    GET THE WEIGHT RIGHT

    With higher-rep workouts, you still need to challenge your body within the given rep range. If a workout calls for 10 reps, for example, you should pick a weight you can do 10-12 reps with, not a weight you could do 25 reps with. This might seem obvious, but it’s a common mistake and big factor when it comes to results – or lack of them.

    DO MORE IN LESS TIME

    The best fat-loss workouts rev up your metabolic rate fastest. You need to stimulate as many muscles as possible, while also working your heart and lungs, in a way that’s even more intense than traditional cardio. Rather than counting reps, go for time. For example, try 40m of walking lunges, followed by five push-ups at the end, then sprint back to the start and repeat as many times as you can in 15 minutes.

    3 MOVES FOR WEIGHT LOSS

    1. Dumbbell thrusters

    Perhaps the perfect combination of strength and cardio training. Do a full squat to overhead press (hold dumbbells just in front of your shoulders and press them up, locking out your arms as you stand up).

    2. Burpee pull-ups

    These work the heart and just about every muscle in the body. Standing in front of a chin-up bar, do a burpee (from press-up position, jump your feet towards your hands, then jump up with arms up), pulling yourself up on the bar at the end (don’t worry if you can’t lift yourself all the way up). Lower and repeat.

    3. Hill sprints or sled pulling

    Brutally hard on the cardio system, but much friendlier on the joints. If you’re bored with hill sprints, try sled-pulling intervals. They mimic running action without the impact on your joints. If you pull far enough and have very short rest periods, this might be the most horrendous, but effective, exercise ever!

    Contact us on 0203 489 5428 or drop us an email on info@w10performance.com to find out about training at W10 Performance.

 

You Might Also Like

 
Quick Browse
    • Eating healthy not losing weight

      Working out, eating well but not losing weight?

       

      Here’s why. So we’re well into the New Year now, and after December’s festivities you’re back into the swing of things with your training and healthy eating. You’ve done the dreaded weigh in and calculated your BMR (basal metabolic rate - the amount of calories your body needs to function at rest). From this you’ve

      Read More
    • How to get the most out of your sleep for weight loss

      7 things you can do to get the most out of your sleep

       

      Unless you’ve been living in a cave (in which case you wouldn’t be reading this), you’ll know that sleep is important. Most of us are probably guilty of not getting enough shut-eye and although it will vary from person to person on how much sleep we require (for most it’s 8 hours) we all need

      Read More
    • train around Lower back pain

      How To Train Around Lower Back Pain

       

      “In the United Kingdom, low back pain was identified as the most common cause of disability in young adults: with more than 100 million work days lost per year.” – World Health Organisation The first thing we want to point out here is that we are absolutely not trying to advise people on how to

      Read More
    • Summer bodies made in winter

      Telegraph Feature: Summer bodies are made in the winter

       

      "Don't save your beach-body programme for the six-week summer bootcamp dash, make it easy on yourself and start now" says our fitness blogger, W10 Founder - Jean-Claude Vacassin. It might seem a little premature to be talking about summer bodies in early January, what with the cold and dark mornings and the baggy jumper season

      Read More
    • Superfoods inhibit fat loss goals

      Are superfoods actually inhibiting your fat loss goals?

       

      The superfood craze: why “super” foods may not always be the best choice. Superfoods are buzzwords in health circles right now. From Buddha bowls, to raw energy balls to goji berries, it seems that everyone is jumping on the health food train. With their 100% natural, whole food tag line they must be super, right?

      Read More
    • W10 5-day fitness retreat: Ibiza 2018

       

      Event: Training Places - Ibiza Date: Saturday 1st September 2018 - Friday 6th September 2018 https://youtu.be/Yb2_WydS-8w Taking W10 Fitness to new places... After an incredible trip to Ibiza earlier this year, we’re excited to announce that we are going to be running the fitness retreat again in September 2018. Set on the hills of s’Estanyol near

      Read More

Start Your 30 Day Trial Today

If you’re ready to make a change, you can start now. Register online and book your first session today.

Start Today

Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.

 

Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428