People trying to lose weight should dodge treadmills, lift heavy weights, and drink coffee before going to the gym, according to a top celebrity trainer.
Former Olympic speed skater Sarah Lindsay says you should hit the barbell rack if you’re looking to burn fat and reduce a size or even train for a marathon.
The PT specializes in body transformations, and stars like Pixie Lott, Paloma Faith, and Vogue Williams have all turned to Sarah to get her in shape.
Sarah told MailOnline that the average customer has gained 10 kg since the Covid pandemic began – but says that fasting diets, too much cardio, and too little food will never produce results.
She also says that mastering just five exercises is enough to transform your body.
Here she shares why fasting isn’t the answer, and why coffee can help you lose fat – but cautions against drinking it after your workout is “one of the worst things you can do for yourself.”
Train hard: Model and presenter Vogue Williams (left) and Sarah Lindsay
Singer Paloma Faith reached out to PT after giving birth earlier this year
The former Olympic speed skater (pictured) says people should hit the barbell stand regardless of their goal
The fitness guru is a weight lifting enthusiast – and eats the food you like
Why coffee is great before the gym – but never after
“If you can’t eat right away and feel sick at breakfast, then you shouldn’t be eating it.
“Coffee on an empty stomach gives you energy and the caffeine kick that helps you perform.
Coffee is a stimulant and makes cortisol spikes – which you can use before a workout.
“But it always has to be before training, never after. It’s one of the worst things you can do for yourself.
“You shouldn’t over-acidify your body and you don’t want your body to be stimulated after exercise.”
Sarah says if you’ve gained weight after multiple lockdowns, you can use that to your advantage at the gym.
She said, “Most of the people who come to see me have gained ten pounds since the lockdown.
“Everyone did sport in the beginning, but after a year and a half it got boring.
“This weight gain will have a negative impact on your health.
“But the good thing is, when you’re heavier, you’re stronger – so use the extra weight you have to your advantage.
“People think you should do cardio first and then workout – but no – workout with weights first.
“Jogging when you are heavier only feels worse because of the effects it has on your joints.
“Weight training is the best form of exercise for you – use it to your advantage.”
When it comes to diet, while coffee can improve your performance in the gym, it says there is no secret ingredient that will help with fat loss.
“No food helps you lose fat – there is nothing in any food that will make you lose weight.
“I don’t like demonizing food, but I suggest that people adopt better practices – eat for your health, eat for performance, eat for energy, and to relax.”
“Weight training is the key to any fitness goal – the more muscle you have, the higher your metabolism”
Sarah says everyone should be lifting weights – whether you’re trying to down a dress size or training for a marathon. She also says rest is important in helping you achieve your goals.
The FIVE moves you need to blast fat fast
Master these five movements to train every muscle in the body for a complete workout.
Any type of squat – one-legged squat, wide-split squat – really targets the legs and glutes
3. Chest press
4. Overhead press
There are several variations of rowing movements – one-arm row, bent row, pulldown
‘Everything is covered with these five moves; You bend at the hips, push and pull, push above your head, bend your knees – you will be strong everywhere and target the whole body in a targeted manner.
“Learn how to do these five things, get in good shape, enjoy it, then start uploading the bar, put on more weight, and challenge yourself.
‘You will get the body fit to start exercising properly.’
“As you increase your muscle mass, you increase your metabolism – the more muscle you have, the higher your metabolism, the more calories you burn at rest.
“Cardio is the final piece of the puzzle. A lot of people just want to do more and do a lot of cardio, then they tire themselves out to lift properly – they won’t be able to increase the intensity of their exercise.
“You don’t have to do more to lose. Not eating enough is not a fun way to live. ‘
She adds, “I firmly believe that everyone should exercise with weights – a lot of people will disagree because they like running or whatever, but you should do it regardless of your goal.
“If you are going to run a marathon, you should do some weight training beforehand to make sure that your body is strong and that you are not injuring yourself.
“Being stronger is part of everyday life – every activity benefits. Body weight only works so long that your body gets used to it quickly. You need to add weights.
“Most people are intimidated by the weight department at the gym and that’s the main reason we started Roar Metal.
“Even people like me – I know what I’m doing, I’m an Olympian – but when I go to a new gym, even just trying to find my comfort zone, I still feel a little uncomfortable in a new environment.
“But I want to help people get used to using weights, get stronger, and feel more confident. Our workouts can be used by people on their phones at the gym when their weights at home are no longer heavy enough.
“You have to stimulate the muscle, the goal is to keep lifting harder and improving. Try to lift more weight every time you go to the gym.
“You should have to do the rest so that you work harder in the meetings. Rest between sets and reps. You should also take days of rest and relaxation.
“But for a lot of people it doesn’t feel like resting when trying to achieve a goal.”
Dame Kelly Holmes and Sarah Lindsay at the Roar Metal launch last week
The Ex-Olympics says everyone should lift weights – and says rest is important to help you achieve your goals
The Roar Diet: “Chicken and Rice Don’t Have to Be Boring Fitness Foods”
Sweet Treats: Sarah’s dessert consists of hot sweet potato with coconut yogurt, peanut butter, and frozen blueberries
Ideal for vegans: baked yuzu tofu, cauliflower, coleslaw, sun-dried tomatoes, chilli and whole pickled cloves of garlic
Sarah and Vogue Williams postpone training at Roar Fitness
“People use fasting as a way to starve – not eating enough is not a fun way to live.”
Sarah suggests that fasting has scientific benefits – including for cancer patients and people who are serious about losing weight.
People seeking weight loss help are now 5 pounds heavier than they were before the pandemic
One study has warned that the average person seeking weight loss help is now 2.2 kg heavier than it was before the pandemic – meaning people are at greater risk of developing type 2 diabetes.
The study, published in The Lancet Diabetes & Endocrinology, compared the weight of people who had enrolled in the NHS diabetes prevention program before and during the pandemic.
While the average difference in starting weight was 5 pounds (2.2 kg), those under 40 were the hardest hit with an average gain of 8 pounds (3.6 kg).
It is estimated that a 1kg weight gain can increase the risk of diabetes by about 8 percent.
But she says it can be a dangerous weight loss method if people don’t do their research properly.
She told MailOnline, “The problem with fasting is that people don’t know why they are doing it.
“You have to know what you are doing, the purpose and the science behind it – it can be good for you. But many people simply use fasting as a way not to eat breakfast.
“So many people try not to eat and exercise more, which is a very unhealthy approach.
“Maybe you just don’t have an appetite in the morning, so it’s easy to skip breakfast. They then shorten the window of time in which you have time to eat, so that you end up consuming fewer calories and losing weight in the short term.
“It’s a lot easier for people not to do something. If you don’t bother to eat you will lose weight – but will it improve your performance? How many top athletes fast?
“Everyone is different, has different goals and different things to try to achieve, but for any nutritional plan, you should eat yourself for optimal health – it should be the main focus.
“You just cannot sacrifice your health for any results.
“You should eat to perform and recover from exercise so that you get the most out of it.
“Then you can tailor your diet and your food to suit your aesthetic goal.”
Sarah Lindsay is the founder of Roar Metal
Nick Grimshaw and the PT at Roar Fitness in Kensington, West London
Model Nell McAndrew (pictured last week) is another Roar supporter