Fitness For Fat Loss

Can you spot-target specific areas – hips, thighs, tum and bottom? PT Jamie Baird[1], Head Trainer at Agua Spa at London’s Sanderson Hotel, thinks so. He joined us recently for an expert webchat;[2] here’s some of his advice on fitness and diet for fat loss:

Eat right:

Jamie says, ‘Hips, thighs & bottom are the areas which can be the most stubborn. The weight you are holding around your stomach doesn’t go through running – it goes through disciplined eating. It got there because you ate more than your body needed, and your body needed somewhere to store it.

To get rid of that stubborn fat, you have to  go hardcore with your food: your body needs to become a fat burning machine not a fat storing machine.

‘Write down everything you eat for a week and go through it with a fine toothcomb and eliminate any unnecessary foods such as sugar, alcohol, sugary drinks, processed foods, biscuits, cakes, sweets etc.

Reasons to skip the sugar[3]

‘If you eat sugar you store fat. So try to stick to three meals a day of only clean, healthy food; no snacking; limit yourself to one cheat day a week where you cann have what you fancy; no liquid calories (fruit juice, fizzy pop).

‘Three tips for fat-loss eating:

  1. Always leave a portion of food on the side of your plate.
  2. Always eat at a table (no sofa eating).
  3. Always eat off a plate (no grazing).’

Exercise right:

Jamie says, ‘Work on your body’s muscles: these are the engines of the body. Strength training in conjunction with an awesome food plan – and the spare tyre will disappear.

‘When youre running, run tall, tighten your abs and run outside. Incorporate some strength training exercises into your workout to get your muscles to work a little harder: big exercises such as squats, vertical jumps, lunges, press-ups, pull ups. The benefit is that after a strength workout your body burns more calories[4] for the next few hours afterwards.’

Best workouts for weight loss and toning? 

Jamie says, ‘Definitely Crossfit[5], it will have better effects than something like spinning[6]. However, be extremely careful with Crossfit. Make sure that your technique is A+ and that the teachers are correcting you. I have seen a lot of injuries from Crossfit and I have seen a lot of success as well. Crossfit will make your heart and lungs sing – you don’t need to do any cardio unless youre running a race.’

‘Try Metafit – definitely better than a 30-minute jog. It will get your heart rate a lot higher, work more muscle groups and have a much better effect on burning fat especially after you have finished. Your metabolic rate will be higher for longer after a Metafit workout.

Find out more about Metafit workouts[7]

‘If it’s toning you want, then hit the weights. Target the mucles you want to tone, then doing an 8-15 rep range using a weight that fatigues your muscles will work a treat. Cardio has a limit to its toning effect: it’s great for heart & lung fitness but not to tighten muscles. And cardio after weight training for burning fat doesn’t make sense.’

Should you be drinking protein shakes? Best kettlebells moves? Read the full webchat for more of Jamie Baird’s expert PT tips on burning fat and building muscle[8]


  1. ^ PT Jamie Baird (www.thefitnesscoach.com)
  2. ^ an expert webchat; (www.zest.co.uk)
  3. ^ Reasons to skip the sugar (www.zest.co.uk)
  4. ^ burns more calories (www.zest.co.uk)
  5. ^ Crossfit (www.zest.co.uk)
  6. ^ spinning (www.zest.co.uk)
  7. ^ Find out more about Metafit workouts (www.metafit-training.com)
  8. ^ Read the full webchat for more of Jamie Baird’s expert PT tips on burning fat and building muscle (za.news.yahoo.com)

Original Story Here


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  1. Reply

    Does Anyone Know The Top Secret Fat Loss Secret Who Would Be Willing To Share It With An Overweight Teenager? I am a 15 year old, overweight girl. I hate it when people make fun of me because of my weight – it is so embarassing! I would like to know the top secret fat loss secret from someone who is willing to share it with me. I can’t afford to buy the book, or else I would. I’m desperate. Any help will be greatly appreciated. Any fat loss tips, too.


      • HealthNut
      • April 10, 2013

      Go wheat free. No pasta, pizza, bread and so on. And no food after 7 p.m.
      I know a woman who lost 60 pounds a month on it. She did nothing else!
      and as for your book – go to a bookstore and browse it. Or go to amazon.com, find it and then click “search inside this book” – you will be able to read an extract.

  2. Reply

    What Should I Be Careful About When Buying Fat Loss Supplements? I am going to start going to the gym after a year of absence, and I want to lose the weight I gained fast. I’ll buy supplements like proteins, vitamins etc. I’ll also buy fat loss supplements, but as I’ve never bought these before, I don’t know which ones to get.

      • HealthNut
      • April 10, 2013

      You got it right, avoid the supplements with ephedra and other stimulants such as caffein. If you are looking for the best way to loose weight, check out this blog


      Here you can learn the secrets how to loss fat permanently

      Hope this help,

  3. Reply

    What Is Are Some Of Your Favorite Weight Loss Tips? What are some of your most succesfull weight loss tips?? I have my few that I live by, but I am looking for some tips on cutting down. Please only share different/ unique tips.
    I know about all the common ones…. lots of water lots of rest six small meals etc.

    thank you so much in advance!

      • HealthNut
      • April 10, 2013

      Hi CollegeGirl

      In my opinion, no weight loss tips are truly successful on their own. Lots of water is not necessarily a good way, because how much water a person needs depends on the BMI of the person. 6 small meals maybe hard at times, especially when you are stuck at school or office and have no chance to eat, and then you need to eat more when you have the chance. Well, dieting is a good way to lose weight, but then it is hard to stick to a diet. For example, something like this:

      2 egg, low fat Cheddar cheese omelette – 320 calories
      2 slices wholemeal toast with thin smear butter – 200 calories
      Large slice melon – 47 calories

      Spicy Turkey Salad recipe – 304 calories

      Muesli or honey nut Health Bar “Sainsbury” – 180 calories

      Baked potato with 100g “Heinz” baked beans &/or Cottage cheese if desired – 300 – 400 calories (350 average)
      Large helping salad fruits &/or vegetables – 100 calories

      Another weight loss tip is to do interval and turbulence exercise.

      Turbulence Training is a fresh plan that requires finishing three 45-minute exercise sessions each week with marginal equipment. It is an increasingly trend-setting fitness plan with the intention of helping you in the reduction of weight.

      Interval training is the fitness world’s equivalent of a visit to the in-laws. The shorter and more intense the visit, the better. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. There are no strict rules on how long or how intense the interval must be, however, changing the interval length or intensity changes the way your body works and responds to exercise.

      But people have a short willpower. It may be strong at the beginning but will eventually fade as time goes on- as they realize that going on a diet is not actually as easy as they think it is. Of course, the strength of willpower differs from one person to another. This is the reason why there are people who can actually maintain a diet and exercise program for 1 year and there are people who can only maintain it for few months. Nonetheless, willpower is a big factor that dictates someone whether to continue losing weight or not.

      And in my opinion, besides sticking to a diet and exercise plan, it is the ultimate willpower to stop yourself from overeating that is the #1 tip to lose weight. But that is the hardest part if you are accustomed to eating lots of food even though your body does not need it. It is partly because of the delicious taste of the food causing a craving for more. There are certain ways to fight this craving ad I found one that maybe helpful. It is a type of chocolate that can actually suppress your appetite. It will can provide Good Energy that promotes a healthy weight by providing energy while burning fat. And it helps suppress cravings for sugary snacks.

      Good luck!

      PS: Information on the Special Chocolate that I mentioned can be found on the website in the source box. Recently, they are giving away a one month free trial.

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