Fat loss is the number one goal for the majority of gym-goers.
However, fat loss is not a simple matter of calories in versus calories out, nor does it mean eliminating essential macronutrients from your daily food. Although these tips will help you towards your goal of fat loss, it is important to note that we are all individuals and what will work for someone you know, may not work for you. As you progress on your fat loss journey, you must listen to your body.
Here are some tips to help you in your fat loss:
- Set clear concise measurable goals from the outset. Make yourself accountable.
- You should be training between three to four times per week, using a combination of strength training and high intensity interval training.
- Use a full body split routine (lower body followed by upper body), whilst minimizing rest between exercises. Start with a 30-45s rest period, and weekly reduce the rest period, 15-30s, and 0-15s, constantly challenging the body to adapt.
- Change only one variable at a time, start with nutrition and then look at your training and recovery i.e. rest, reps, sets, tempo, total volume.
- Sleep is underestimated when it comes to fat loss. It allows the body to recover from training and the daily stress that life puts on us. Increasing sleep will help in the body’s ability to produce testosterone; a key hormone is the pursuit of fat loss. If you struggle to get more than 7 hours sleep look at your habits in the evening. (When do you have your dinner before bed? Are you relaxed before bed? Is your mind still wired from the day?) Stretch before bed and take magnesium to aid with sleep. Make sure you are sleeping in complete darkness, and that all electrical equipment is switched off.
- Use omega-3 fish oil supplementation to aid with fat loss. For every percent of body fat take one gram of fish oil daily (i.e. if you have 15% body fat, take 15g of omega-3 fish oil).
- Increase you fibre update through root vegetables such as broccoli and cauliflower. Fibre increases detoxification of the body and is essential in digestion and supports optimal blood sugar levels.
- Initially follow a low carbohydrate plan. This will prime your body later down your journey to use carbohydrates to progress further.
- Be vigilant with your rest periods, if its 30s, don’t go over this rest time.
- If you feel hungry or sluggish after training, you are not eating enough. Increase your macronutrient intake i.e. protein, fats, vegetables and fluid.
- Don’t count calories; focus on the quality and ratio of macronutrients.
- Eat a meat and nut breakfast. Meat and essential fats (eggs/nuts) drive blood sugar levels up slowly and help them to remain stable throughout the morning and leading into the afternoon. Eating meat for breakfast has been shown to stimulate the brain, improve focus and productivity.
- You must not starve the body–eat frequently, optimally five to six times a day.
- If you follow a low carbohydrate/paleo style plan keep essential fats (olive oil, avocado, coconut oil, and nuts) high, as you will require the extra calories.