Sam Wood on keeping your body burning calories

From cutting back on calories to training for hours at the gym, burning fat may seem like a daunting task. But celebrity trainer Sam Wood, proves it’s not hard at all. 

Put down the oxyshred, get out of the sauna and bin the green tea pills. There is no magic potion, no silver bullet, no pre workout that will put your body into ‘fat burning mode’ and keep it there. The good news is that getting your body into a state where it is efficiently and effectively chipping away at your fat stores is not a myth and it actually isn’t that hard to achieve.

Here are some simple ways to help you turn your body into a fat burning machine and keep it that way.


HIIT is undoubtedly the most effective way to burn fat fast. Not only do the short bursts of high intensity exercise (interspersed with short rest periods) spike your heart rate and give you a great bang for your buck calorie burn, HIIT produces excess post-oxygen consumption (EPOC) that raises your resting metabolic rate for twenty-four hours or more after your training session. I recommend getting your HIIT workout done early in the morning to get and keep that motor running.

2. Avoid skipping meals

Food is fuel and we need high quality, real food for our body to function properly. Whole foods supply everything we need to support all our bodies’ functions and ensure we train, recover and perform at our best.

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3. Stay hydrated

If food is the fuel, then water is the oil that your body (engine) needs to run efficiently. If you are thirsty, you are already dehydrated. You need water to burn fat because without it, your body cannot properly metabolize stored fat. This doesn’t mean you can leisurely sip h20 and expect your fat to magically waste away but keeping hydrated ensures your metabolism can work efficiently and effectively.

4. Eat real food

Eating real food helps you to train and recover better but also makes sure your body is functioning the way it is supposed to, metabolism included. If you want to speed up your results, you want to be revving your metabolism, not fighting it by eating poor foods that are going to be stored as fat.

5. Limit alcohol

Alcohol can be the enemy of weight loss. This is because alcohol will be used as a preferred fuel source instead of tapping into your fat stores. So if fat burning is your priority, alcohol should absolutely be limited or cut out altogether

6. Build lean muscle

The more lean muscle you have, the better your metabolic efficiency will be, meaning that you burn more calories even at rest. To build lean muscle, you have to ensure that in your workout routine there’s some form of resistance training. This could be HIIT workouts that incorporate light resistance, Pilates, strength specific gym sessions, TRX workouts or exercises that use your own body weight as resistance.

Introducing some or all of these tips into your routine and then, most importantly, begin consistent with them, is the key to getting lean this Summer.

Sam Wood is the founder of fitness program 28 by Sam Wood.

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