Mindset always. If you’ve been following me for any length of time, you’ll know just how important this is to your success.

First, you’re going to have to leave the scale-out. That number does not tell you how much fat or muscle you have, so there’s no need to let that number control you.

Goodbye scale. Until you’ve reached your goal at least.

I need you to be in the grey area. Eliminate the black and white, right or wrong way of thinking.

There needs to be balanced in order for you to sustain this lifestyle and therefore reach your goal.

One bad food choice or one skipped workout does not equal failure.

It does not mean that you’ve screwed everything up, it’s not a pass to go on a binge and it definitely doesn’t mean that you have to wait until Monday to start again.

It’s life, it will happen without a doubt but it’s okay. Enjoy it, bless and release, move on and jump back into the game.

Strength Training

While cardio will burn more calories initially during the workout, it’s strength training that will burn more calories over the long haul.

It’s called the afterburn effect.

You’ll burn calories while you sleep, while you watch tv and while you eat. All from lifting weights and challenging those muscles.

Ladies, don’t be afraid to lift. You won’t get bulky, I promise.

Squats

Squats are a compound movement which means it involves and activates more than one muscle at a time. Especially the abs.

When I tell clients to do squats to help work on their midsection. They look at me like I have two heads!

But in all honesty, compound movements that involve more muscle groups opposed to isolated exercise, burn more calories, therefore more fat and squats are one of them.

Interval Training

HIIT can really be done anywhere. It can be simply applied to a neighborhood run or paired with various strength moves in your living room.

Basically, HIIT is short bursts of intense exercise or movement followed by low-intensity recovery periods to which you alternate.

For example, a run could consist of a 30-60 minute sprint followed by a 1-2 minute walk. You would alternate between the two for a duration of about 30 minutes.

 HIIT has the ability to increase your metabolic rate for hours after exercise. Kind of like the afterburn effect I spoke about with strength training.

Intermittent Fasting

This is a way of eating that allows your body to tap into its own fat stores and burn them for energy.

I put my clients on this plan if they’ve hit a plateau with their health or weight loss goals.

There are numerous benefits to this way of eating including decreased cravings, cell regeneration, improved energy, and mental clarity.

Typically I have my clients follow a 16:8 fast cycle which means they eat within an 8-hour window during the day.

You’ll be surprised just how effective and beneficial this is.

Well, those are my top tips to help increase fat burn!