2. Focus on protein-packed meals
Limit your intake of simple carbohydrates such as white bread and pastas, and instead focus on eating more lean protein sources such as turkey, eggs, chicken breast, omega-rich fish and whey protein powder.
In addition to increasing the protein in your diet, limit your refined sugar intake and consume carbs such as sweet potatoes, brown rice, oatmeal and multigrain bread. Choose good fats found in salmon, nuts and avocado and up your fibre intake with lots of fruits and green leafy veggies.
3. Count on cardio training
Aim to do 30 minutes of cardio, three to five days a week. For the best results, include some form of interval training-alternating bursts of intense activity with intervals of lighter activity.
“I tend to use a one-to-one work to rest ratio,” says Callaway. “For example, [I’ll do] a 30-second sprint followed by a 30 second jog or walk.”
You can vary the length and intensity of the intervals, starting at a speed and level that you feel comfortable with, she explains.
4. Add strength training
“The key to boosting your metabolism is increasing your overall muscle mass,” says Callaway. “This in turn will allow you to shed body fat and keep it off.” At least twice a week, aim to do one set (8-12 repetitions) each of 8-10 exercises that condition the major muscle groups such as bicep curls, shoulder presses, lunges, squats and push-ups.”
When it comes to targeting the abs, Callaway recommends that beginners perform static exercises such as front and side planks and stationary exercises with a medicine ball. “Once you improve your core strength you can work up to performing more advanced exercises.”