Fat Loss

So many people are in the gym trying to lose fat but struggle usually because of a lack of knowledge and understanding.

Here I will give you 4 simple steps that will benefit you right now.

1.  Protein - Protein is something you shouldn't be scared of when looking to lose fat because it speeds up your metabolism, reduces your appetite (keeps you full for longer) and can change weight regulating hormones in your body. Without being overcomplicated, try to hit a gram of protein per pound of ideal bodyweight (165 ibs - 165 grams) you can then look to reduce other parts of your diet such as saturated fats & simple carbs (use a meal tracker app to help with this). 

      

                                                                                                                

2.  Strength training - This is one of the biggest areas you should be looking to improve (besides diet) for fat loss. Not only will it burn calories during and after your training sessions, that extra muscle tissue you add to your body will take up less space than fat, changing your body composition. Track your lifts and look to add extra reps or extra weight each session.   

                                                               

3.  Cardio used correctly for weight loss - Cardio has many great benefits to your health but plodding along on a treadmill for 30 minutes a day won't really see you achieving your desired goals. The reason for this is that 250 calories burned on the treadmill is only the calories burned in that time. The average person burns 80 calories in 45 minutes at rest regardless, so you're only burning 170 more than you would if you were having a nap! 

   Eating half a bagel in 2 minutes would put you back over. What I recommend is Interval Training 3 times a week. Benefits of this?: It takes less time, speeds up the metabolism more, and preserves lean muscle. This alongside a cleaner diet, resistance training and more daily steps is a great way for fat loss.                                                                                                                                                                                     

4. Small changes - drastic changes to lose fat are not usually sustainable and result in loss of motivation. Try implementing smaller changes to your day-to-day e.g. drinking more water instead of juice, getting 8-10k steps in, tracking meals and lifts in the gym and not being so hard on yourself if you're not seeing instant results. Focus on improving your health first and the results will follow.