Dad dot info
DAD.info form. Ask questions, get answers

5 Realistic Fitness Tips to Lose Fat and Keep on Track 

Everyone wants to stay in shape, but often it can be difficult to know exactly how to achieve your goals, especially if you’re new to the fitness scene. The Back2Fitness team aims to do this just this, to educate and improve people’s lives through fitness and nutrition. We asked them for five top tips to get you started on your own fitness journey… 

Rugby World Cup champion and dad, Neil Back.

Former Leicester Tigers legend and England 2003 World Cup winner Neil Back MBE is among the many success stories of Back2Fitness. After retiring from professional rugby, it quickly became apparent that Neil’s busy day-to-day life and devoting more time to his family, prevented him from training, with lean mass quickly being replaced with body fat. 

Neil teamed up with Strength and Conditioning coach, Sam Yassin, to tackle his own fitness and to help other men discover the fitness of their youth by creating a simple and realistic 12-week fitness and exercise plan. Neil began to see positive results just a fortnight in, and after completing the programme his body fat percentage dropped from 11.9% to 8.2%. 

Neil changed his body shape with a 12-week fitness plan.

As a dad himself, Neil understands the difficulties of trying to balance work, family and keeping fit, which is why his fitness suffered after retiring from the pitch. Now, the Back2Fitness team want to pass on their ultimate tips to help you get into shape:

1. Do cardio AND weight training 

If you’ve been keeping track of what’s going on in the fitness world, you’ll know just how popular HIIT (high-intensity interval training) has become. That’s because HIIT is extremely effective in terms of time and burning fat. Most people now choose this form of cardio as you can mix it up with so many different exercises – it’s almost impossible to get bored when you’re always doing something different. Variations of squats, burpees and lunges are among a few of our favourite exercises to incorporate in a HIIT session.

We always use a HIIT session at the end of a strenuous weight-lifting session to really maximise our energy expenditure. Some people think that lifting weights isn’t essential for calorie burning but we can assure you, it definitely is. We would advise training muscle groups or lower body and upper body on set days so that muscles have enough time to recover in between workouts.

2. Be consistent 

Habitual behaviour is crucial to getting the most from exercise and you shouldn’t expect to see results overnight. Sticking to a routine on a weekly basis will help you to focus on the task at hand, which is especially important for busy dads. It’s easier to properly plan workouts around work lives and the kids if you know exactly when to workout. And before you know it, you’ll start to see positive results which will give you the motivation to carry on.

3. Don’t use the scales to track progress

Don’t become too obsessive when it comes to checking weight either, monitoring yourself every day is an absolute no-no. You’ll quickly be able to tell if your body composition has changed through your use of sight and feel, as we believe that tracking progress should be done through looking at old pictures and use of clothes. Scales tend to give you an inaccurate measure, particularly if you’re gaining muscle – we all know that muscle weighs more than fat!

4. Drink water and eat broccoli – lots of it!

This is probably the most important tip of them all. You might be doing all of the above but fail to see any kind of improvements and that will be a result of not re-fuelling properly. Protein, fats, carbs and greens are all you need to have a really great physique. Not only that, but good nutrition and staying hydrated will work absolute wonders for your energy levels, too.

5. Get into the right mindset

It’s important to remember how far you’ve come. If you’ve had a bad day, either eaten more than you wanted or not made it to the gym, just think about your progress. It’s always worth reminding yourself of how far you’ve come.

Keeping a positive frame of mind throughout will ensure you continue to maintain your progress. And if you’re not happy, take a little break, enjoy yourself and then get back to work. You CAN do it! 

Strength and conditioning coach, Sam Yassin

To find out more about Back2Fitness, visit back2fitness.co 

Related entries

When can I get back to sport?

When can I get back to sport?

Pro Cricket is back! Premier League Football has been back a little while! But the crowds have gone and with them some of our passion for the game.   Social distancing has slammed through both professional and amateur sports like a wrecking ball. Now that we are...

5 TIPS FOR SHIFTING THE FURLOUGH FLAB

5 TIPS FOR SHIFTING THE FURLOUGH FLAB

If lockdown life has seen you pile on the extra pounds then fear not you’re not alone. A recent survey indicated a hefty 48% of us reported they had experienced some weight gain since lockdown, we caught up with chartered physio, strength coach and Dad, Olly from Feel...

Doggy Paddle isn’t enough

Doggy Paddle isn’t enough

Days on the beach, mucking about on the river and round the pool. What do all these great days out have in common? Water ... and wherever there is water, watch out Dads, your kids are at risk. Again this summer, we have read with great sadness stories of young...

Latest entries

The Best Family Walks in Britain

The Best Family Walks in Britain

We could all do with exercise, fresh air and some lovely low-cost days out, not to mention some beautiful scenery. Charles Clinkard have put together a list of the 40 greatest walks for families in Britain, taking into account a number of helpful amenities such as...

How To Keep Your Child Safe Online

How To Keep Your Child Safe Online

As a parent of a 10 year old who is rapidly approaching the age where he will be getting his own phone, I’m concerned about ensuring he isn’t exposed to a cavalcade of disturbing things online. I’m worrying about bullying, about him being contacted or making friends...

21 Things You Didn’t Know About Japan

21 Things You Didn’t Know About Japan

The Olympics have started! Despite a lack of fans (crowd noise will be piped into the stadiums instead) the event is still as important as ever and makes for great summer viewing. So at Dad.Info we have rounded up 21 interesting facts about Japan to both liberally...

Pin It on Pinterest