Below I’m going to be talking about some tips and tricks used by athletes, bodybuilders, anyone wanting to lose weight, and myself.

I’ve experienced first hand the tips that I’m about to share with you a number of years ago, I went from close to 100kg to just under 75kg. I can’t say that this was directly a result of the tips below as I did spend hours some days going to the gym, but these definitely helped me lose fat.

I’m going to stay away from all the things that you would know already know such as control your diet, make a routine, and everything in between. I’m going to focus on the hidden gems that you may not know.

So let’s start! Get excited!

• Fat weighs less than muscle. This is really important to know because it’s one of the leading causes of demotivation.
• When you have a cruel workout routine, your general expectations are to lose weight; not gain it.

• But then, after about a week or two, you step on the scale and it reads “heavier than last week”. This proves to you that working out isn’t your thing, then you proceed to blame your genes.

• Actually, it’s good that you are gaining weight. Because if you have a controlled diet, it means that you are building muscles. This process may be accompanied by some soreness in your thighs and hips.

• Building muscle is never a bad thing. Do you want to lose weight? Let me tell you that you don’t. You want to burn fat.
• And, to burn fat, the most effective way to do it, is by building more muscles.

• Muscles consume more energy per pound than fat, they improve your health and wellbeing and improve metabolism.
• Build more muscles, you will see results visually not on a scale.

• TOP TIP: Invest in a Skinfold Caliper and trash your scale. You want to burn fat, not lose weight. This is the only accurate way to measure your performance. A scale will almost always say that you’ve gained weight. Accu-Measure Fitness Skinfold Caliper.

• Now, how to actually build muscle is an interesting topic in itself, I recommend you read up on it and learn a few key lifting exercises.

• Heavy weight lifting (which is low repetitions but heavyweights) is a good way to start. If you are a beginner, I suggest you ask your gym trainers how to safely start to lift heavyweights. Around 6 repetitions in a weight range that would cause physical resistance by the fourth rep is wildly recognized by trainers.

(This tool measures the fat around your belly. This is one of the best performance measurements you can use to accurately identify what’s going on with your fat).

• HIIT training or High-intensity interval training is one of the most effective ways to burn fat without compromising muscle loss.

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• HIIT is comprised of bursts of power followed by shorter periods of rest. It might be hard to understand, it took me a while too. But I’ll explain this through an example:

• A runner who is training using HIIT would not run at a consistent speed for one mile. Instead, he would start with:
• 15-second jog, followed by;
• 25-second sprint, followed by;
• 15-second jog (resting period), followed by;
• 25-second sprint.

• This alternation between high-intensity sprinting and low-intensity jogging is called HIIT. By using this method to train, I can promise you that it will cause more sweat to drip than jogging for 10 miles.

• Interestingly, HIIT not only loses more calories sourced from your fat storage but also increases your metabolism so you burn more fat throughout the day. Even when you’re not out at the gym.

• The trick with HIIT is to reach between 80 to 90% of your VO2 max.

• For the non-scientists within us, VO2 max is a fancy word, basically defining your maximum possible effort (It's actually the maximum amount of oxygen you can intake). So, 80 to 90% VO2 suggests that during those 25 seconds of the sprint, you should be sprinting to 80 to 90% of your maximum speed. (If you don’t understand, leave a comment and I will talk about it in more detail).

• HIIT is scientific; magical. Its sister interval training is LIIT (low-intensity interval training), which is (using the jogger as an example again) jogging for 25 seconds and sprinting for 15. It doesn’t include have the same benefits as HIIT, but it may be a good starting point.

(Majority of athletes use HIIT close to competitions so that they can lose excess fat and gain endurance).

• Now, this is one of the more enjoyable tips that I learned through the power of the internet a couple of years ago. I can hear you screaming, what is it!
• ‘Visualization’.

• Wow, I bet you I sound like a cheap motivational salesman, don’t I? But read on, it may spectacularly benefit you.
• Arnold Schwarzenegger was notorious for visualizing himself lifting weights. He would take between 30 minutes and 2 hours before training, simply visualizing himself training and power posing.

• Back then, people may have called him obnoxious because the world's greatest bodybuilder would sit, and imagine himself lifting weights. But who knew that there would be scientific studies, backing his claim a few years down the road?

• Australian Psychologist, Alan Richardson (see the next link below) did some studies based on visualization in sports. What he found is rather incredible.
• In short — he had 3 groups in his experiment. The first group practiced throwing a ball in a hoop every day for a month for half an hour. The second group didn’t do any practice at all and were told to come back a month later. The third group was told to just take 30 minutes every day, to simply visualize themselves throwing a ball in a hoop.

• Guess what? The first group achieved a 24% improvement in their accuracy. The second group saw no change in inaccuracy. The third group, get ready… 23% improvement in their accuracy.

• All the third group did was visualize themselves throwing the ball in a hoop. They could have done this before bed. Imagine combining that, with a little bit of practice. You’re welcome. (Sports Visualizations: This link shows the study in more detail if you are interested).

• My point is, visualization improves overall performance in anything. Social interaction, sports, or day-to-day life. From walking up to the girl you’ve fancied since kinder-garden to making that last shot in a game of football. Visualization takes no time and no effort. Try it.

• Visualize yourself practicing HIIT. Visualize yourself lifting heavyweights. Visualize yourself building muscle, losing fat. Visualize yourself 2 weeks from now, 4 weeks, 3 months, or a year.

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• Not only will motivate you to train harder, but science backs you. Visualization is an art in my opinion and it should be taught in schools. Its effect to effort ratio is outstanding and is a transferable skill in all aspects of life.

“(I visualized myself being and having what it was I wanted. Before I won my first Mr. Universe title, I walked around the tournament like I owned it. I had won it so many times in my mind that there was no doubt I would win it. Then I moved on to the movies, the same thing. I visualized myself being a famous actor and earning big money. I just knew it would happen)” — Arnold. S

• My last, but in no way least tip, is to educate yourself on basic human biology.
• Nutrients and food too!
• Too many people going to the gym, don’t actually know the basics of their biology and food. So, what happens is that they do a cruel workout, burn sweat that fills an ocean, but comes home to treat themselves to a scrumptious cake as a reward.

• That’s it. Your whole entire workout, null. By knowing and understanding the content of the cake, you’ll realize that although the calorie content is low (because this cake is a diet cake so it’s okay), other contents inside it are damn right contagious for your health.

• Same with your workouts. You’ll learn about why runners Hit the wall in marathons. You can then overcome that because you know what causes it in the first place. You will learn which muscles are which. What muscle does what?

• Learn about bone structure. Muscle maintenance. Muscle retention. HIIT, LIIT. Food content. Types of Fat.

• Trust me, when you start going to the gym and begin to consider yourself a ‘local’; you will start using nutrients, powders, and pills of all shapes and sizes.

• It is really important that you know the function of these nutrients, amino acids, proteins, and synthetics in the human body. Learn about the best time to take it. Learn about the side effects, user reviews, and everything in between.

• You won’t regret it. This may come as overwhelming. I know, there are billions of pages out there on google devoted to teaching basic human biology and food content. But once you take that first step, and type in Google: “Amino-Acid” for example, you will become an addict. You will start to find all sorts of interesting facts, tips, and skills that you’ll incorporate into your day-to-day life.

• Trust me, do it!

(A simple understanding of a chart like this is a great place to start! it doesn’t take a long time to comprehend and forms a basis for further reading).

Overall though, you will at some point require the help of external nutrients to help you get your desired body. So, here are my recommendations.

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1. Please. Please. Please. Never, ever, ever fool for the adverts around your desktop page saying “mother found pill in the kitchen that lost her 2 million pounds and made her a millionaire, find out what it is”. These things are cancerous, dangerous, and untested. If you are going to buy pills and other supplements, then please make sure they are from a reputable vendor. Don’t take the risk.
2. Creatine. I use Micronized creating powder. This is one of the safest supplements that you can use for weightlifting. In a non-complex term, it’s primary function is to hydrate your muscles. Direct more water into your muscles so it oxygenates them. A great pre and after-workout supplement. It also enhances your mood, concentration, and motivation. I recommend this. It’s your choice who you buy it off, but again, my only ask is that you do it from a reputable vendor.
3. Glutamine. This is what a large part of your body is made off. This helps with muscle retention, concentration (rather well actually) and improves bone density.
4. It’s your mission to find what best works for you. But the last two are what I use. I stay away from protein only because I don’t like the taste of the powders. I do on the other hand eat a lot of fish, chicken, and other lean meats to make up for it.

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Good luck! I hope I played a part in helping you lose that extra bit of weight.