7 Fat Loss Tips for Busy Mums

7 Fat loss tips for busy mums


1. Perform total body workouts
Stop wasting your time isolating individual muscles in your workouts, its NOT functional and you will massively limit yourself on your fat burning potential. Performing full body workouts will raise the intensity of your workout leading to a greater boost in metabolism and more fat calories burned.

2. Keep your rest times short
Don’t idly move from one exercise to another or even worse stop to have a chat with your friends between sets. Keeping your resting time short will keep you focused, your heart and lungs will have to work harder and research has shown this to be one of the most effective ways to burn more fat

3. Only train 3 days per week
Training everyday will lead to burn out and possibly an overuse injury. Be smart about your training and program your workouts every other day, that way your body will have time to recover from each workout and you will find that you can push yourself harder each session opposed to just going through the motions.

4. Perform intervals at the end of your workouts
Have you been doing cardio workouts in the ‘so called fat burning zone’ and not getting ant results? Performing steady state cardio will raise your cortisol levels causing you to store belly fat. Intervals are great for burning belly fat. They will raise the intensity of your workouts leading to a greater EPOC (excess post oxygen consumption) this is also known as the after-burn effect. The greater the intensity of a workout the more recovery your body needs. It is during this recovery phase that your body will work to clear lactic acid, restock muscle glycogen and repair damaged muscle fibres. All of these processes require calories and research shows a lot of these extra calories will come in the form of fat calories.

5. Try kettlebell workouts
If you have never trained using Kettlebells you’re missing out. Stars such as Jennifer Anniston and Matthew McConney swear by them. The reason why kettlebells work so well for fat loss is that they require you to use big bang for your buck exercises, such as swings, cleans and snatches. It is these exercise that work functionally to recruit literally hundreds of muscles fibres in one swift hit ultimately leading to more calories burned in a shorter time

6. Eat a balanced diet
You cannot out train a bad diet! I see the same reoccurring problem time and time again - overcomplicating and a lack of understanding when it comes to food. I like my clients to use a system, and it’s a simple one. Every time they eat I want them to eat a fistful of protein, a fistful of carbohydrates in the form of vegetables or the occasional fruit and finally two fingers of healthy fats; these include nuts, seeds, avocado, olive oil and many more.

7 Keep your workouts short but intense
Spending hours in the gym on a daily basis is not going to get you your fat loss results. You have to be smart about your training. Intensity is the key to fat loss NOT duration. Your workouts should consist of full body workouts, using free weights such as kettlebells, bodyweights such as push ups and some cables think the lat pull down. Train for no longer than 1 hour and use intervals for the last push of your workout. Rest 30-60 seconds between sets and take a day off every other day.

Ultimately if you follow these tips not only will you achieve the body of your dreams but you will get to spend more time with your kids.


Results Personal Training based in Hampstead, North London, are specialist in Fat Loss, using a holistic approach to diet and exercise. Results have helped thousands of individuals gain health, confidence and a body of their dreams.

Personal Training North London