A celebrity personal trainer has shared her incredible weight loss and fitness tips.
Sarah Lindsay, who has helped celebs like Caroline Flack, John Terry and Nick Grimshaw to get into shape, is sharing her top tips on shedding a few pounds before Christmas .
Speaking to Healthista , the Roar Fitness PT said the key to serious fat loss is weight training and hitting the gym.
She claims the strengthening technique is not only essential for improving our bodies, it’s important for our daily lives.
Here are six ways to keep fit according to the fitness guru.
1. Boost your metabolism through weight-training
Sarah says weight-training is more effective at helping you burn calories than doing cardio.
She said: “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.
“Which means you will stay leaner, because if you have more muscle, then along with your metabolism, your calorie requirements also increase.”
2. Start small and progress from there
The PT says that newbies should “take it easy” in the gym when they first start out to avoid injury.
This is because beginners need to maintain as much form as possible since their weight training history is limited.
3. Exercise three times a week
Sarah recommends going to the gym at least three times a week to ensure you get the best results.
She explained: “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.
“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
It’s important to watch credible weightlifters when learning to do weight training, says Sarah.
She continued: “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.
“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
By following a programme it guarantees “maximum results”.
This is because when starting to weight train you should lift as much as you can for the given amount of repetitions.
Sarah said: “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.
“But on the other hand, if you can only get to 10 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
Don’t pay attention to anyone who says weight rooms are scary, because they’re not, Sarah recommends just focusing on your own progress rather than anyone else’s.
She added: “Everybody belongs in the weight rooms, it’s not just for the big muscley strong guys. 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.
“Remember everyone in that weight room started somewhere. 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.”