Thinking of fat-loss for any beginner is terrifying. There is a huge amount of information and resources on how to burn it, but it is difficult to figure out how to start in the right way. This simple guide is designed to set you on track and glow!
First and foremost, my approach and advice for beginners who want to lose body fat is to never go too drastic. The best process for it is to incorporate a gym program that is not overbearing with nourishing meal plan and supplement profile. fat-loss
Your first gym program
When designing a gym plan fro a fat-loss set the cardio for 20 minutes a day starting off the bat. Thereafter, increase it weekly by 5 minutes. And remember that cardio should be kept to 5 days a week to see results!
What type of cardio?
I know, any beginner does not have the capacity to do HITT cardio right away. My best advise in this case is to start morning with a steady state cardio completed in its fasted state. If you are time restricted, I would suggest a post workout. Keep heart rate around 65% of your maximum heart rate. If you don’t know how to calculate that, don’t worry! Simply follow the formula:
220 – age * 65%
If monitoring heart rate is a problem – use my following advise as a guideline. Set you treadmill speed/gradient in a mode so you are still able to have a conversation with someone while still building up a sweat.
Strength & conditioning / weight workouts
Structure a workout in a way to execute 3 alternate days a week ie. Monday, Wednesday, and Friday.
Such plan will allow to complete a full body workout. Comprise it of compound multi-joint exercises like the bench press, squats and deadlifts. Do 3 pyramid sets of 10-15 reps. Start with a light weight for the first 15 reps and increase it in every next set you complete. If you are wondering why compound movements, the answer is easy! They recruit more muscle fibers, as well as work on more than one muscle.
Eating plan and diet
To achieve effective fat-loss, structure your diet with 5-6 small meals a day. Meals initially should comprise of all macro-nutrients namely proteins, carbohydrates, good fats as we as added fiber. For example, your meal can be a palm size portion of protein source with around 100 g course of carbohydrates and 1 teaspoon of good fats. Start off with that and run it for around 2-3 weeks before considering any carb/calorie cycling or macronutrients percentage rotations.
Supplements for fat-loss
First and foremost, digestive enzymes, probiotics and greens powder are helpful with fat-loss. These three are essential for gut health. Next, I suggest adding adding a multivitamins, multiminerals, and a good whey protein.
It is easy to start and follow this guideline!
Just remember: hard work, consistency and discipline are key factors with any fat-loss plan.
