1. Weight Loss Tips: 5 Simple Women’s
Fitness Secrets to Get Fit and Burn
Fat
By Ryan Mitchell
Owner of Evolution Fitness Centre

2. Secret Fitness Tip #1 – Lift Weights!
• Lift weights to build muscle.
• Lean muscle increases your metabolism because it
requires a constant supply of nutrients.
• Ladies, you won’t “bulk up” like men!
• Improve bone density.
• The only proven “anti-ageing” strategy.

3. Secret Fitness Tip #1 – Lift Weights!
• Compound, multi-joint movements are best
– Squats and Lunges
– Deadlifts
– Bench Press
– Pullups
• Increase the weight you lift
incrementally.

4. Secret Fitness Tip #2 – Cardio!
• Interval cardio is the most efficient and effective
form of cardio for maximising fat loss.
– Running hills
– Boxing
– Bodyweight exercises for bursts
– Run-walk repeat
• Go hard, rest, repeat.
• Metabolic impact vs Calorie burn.

5. Secret Fitness Tip #3 – Eat Protein!
• Protein builds and preserves lean muscle tissue.
• Aids recovery from training.
• Gives you that ‘toned’ look when combined with
weight training and interval cardio.
– Whey Powder
– Meat
– Fish
– Poultry
– Eggs
– Low-fat Dairy

6. Secret Fitness Tip #4 – Eat Plant Based
Carbs!
• Incredible source of nutrients to optimise your
health!
• Best source of fuel for your body.
– Vegetables
– Fruits
– Legumes

7. Secret Fitness Tip #5 – Eat Fat!
• Omega-3 fats for optimal health.
– Fish oil
– Flaxseed oil
– Ground flaxseed (linseed)
– Leafy green vegetables
• Most women are chronically deficient in this
nutrient.