My top tips to burn more fat

Lisa Raleigh's top tips to burn more fat

In all my years' experience as a personal trainer and fitness professional, I'm yet to meet a client who doesn't want to burn more fat! 

In my opinion, the key to a healthy, toned, strong body is all about unlocking your fat-burning potential, rather than focusing on a number on the scale. If you really want to change the shape of your body, then the trick is to boost your metabolism so that your body burns fat (and uses more energy) even at rest. It's about working smart, not just hard.

I have a few tricks up my sleep to help you burn more fat, and keep the lean muscle you work so hard to achieve.  

Split your training

You might think that working out twice a day is only for hardcore athletes, but the truth is, it’s an incredibly effective training approach for burning fat and getting fit. I often split up my exercise sessions because I simply don’t have the time to exercise for hours on end during the week. Plus, I offer around 7 rebounding classes a week and sometimes I teach twice a day. 

However, this doesn’t mean you have to double up on exercise time, I split my 60-minute session into two 30-minute sessions. And the bonus is, I’m able to exercise at a higher intensity with loads more enthusiasm and my metabolism spikes twice! Try to vary your workouts by aiming for a combination of cardio and weight training. Rebounding is the one exercise modality that has both strength and cardio benefits in one. 

Lisa Raleigh jumping on rebounder

ALSO SEE: Over 40 more benefits of rebounding 

Work out with weights

Exercising with weights helps to build strong bones and muscles, as well as boost your heart rate and metabolism. And, the good news is, you don't have to lift heavy weights to reap the benefits of weight training.  Read my blog here on how heavy you should go when weight training.

One of the best workout tools you can use for tight, toned muscles are wrist or ankle weights. They offer such an easy way to intensify your workout moves and burn more fat and calories overall. I use them in every single rebounding class  as well as when I do at-home workouts. 

How to use ankle weights

Before you start

Choose a weight you can lift for 12-15 repetitions with good technique to increase muscular endurance and create a toned physique. You don’t need to go too heavy! 

It’s also important to find the right size weight and strap for you. The strap should wrap tightly, but comfortably around your ankle and the weight should be lighter at first, as you get stronger and work your way up.

Try these leg toning moves

Lying leg lifts

 Lisa Raleigh lying leg lift 1

Lisa Raleigh lying leg lift 2

Strap the ankle weights securely around each ankle.

  • Lie down on your left side, making sure your body is in a straight line and your knees bent, with your right leg resting just in front. 
  • Support your head and neck with one hand, while your other hand is on the mat in front of you, or on your hip. 
  • Slowly lift your leg up and down (only lifting as high as you want until you feel the muscles working). 
  • Do 12-15 repetitions and change to other side. Complete a total of 3-4 sets per leg.

Reverse lunge to lift 

Lisa Raleigh reverse lunge with ankle weights

Lisa Raleigh reverse lunge with ankle weights 2

Strap the ankle weights securely around each ankle.

  • Start by standing straight with your feet close together and your hands on your hips. 
  • Slowly step back with your right leg into a lunge position, until your right knee touches the floor. 
  • Bring your knee back up to starting position and raise it in a 90 degree position before returning back to the start position. 
  • Do 12-15 repetitions and change to the other side. Complete a total of 3-4 sets per leg. 

Eat mindfully

One of the smartest and quickest ways to see results in the gym is to eat well 80% of the time. Even if you exercise regularly, you can undo all your hard work by overeating. Here’s some of my tried-and-tested ways to avoid overindulging (I have a large sweet tooth!)

Plan ahead

When it comes to healthy eating, it pays to plan, prepare and cook meals in advance so you’re not tempted to hit the canteen or munch on unhealthy snacks in the shopping aisles.

Think twice

Decide how hungry you are before making an impulsive decision to eat a sugary snack. If you’re following my advice to work out twice a day, for shorter, more intense sessions, make sure to eat a good snack before and after your workouts.

Some great pre or post-workout snacks are:

  • A handful of nuts and small tub of plain Greek yoghurt
  • A small banana or apple with a tablespoon of peanut butter
  • Hummus with crudités
  • A protein smoothie made with fruit, good-quality whey or pea protein and almond milk or yoghurt. You can also throw in some spinach to get those greens in!
  • A serving of Super Scoop with water, juice, yoghurt or milk of your choice. Super Scoop is packed with antioxidants to aid in recovery, as well as probiotics for gut health and additional fibre to keep those cravings at bay. 

4 ways to enjoy super scoop

ALSO SEE: 4 ways to enjoy Super Scoop