Most People Have Losing Fat Wrong
Most people are going about losing fat all the wrong way. I admit I once did too. But who’s to blame us? There are a multitude of resources out there telling you a bunch of different things.
It sucks to work your fingers to the bone and not see the results you want. Putting in countless hours in the gym and doing everything you can to have subpar results is not fun.
Imagine finally being able to lose the fat you want and getting the body you desire. Follow the 7 tips in this article, and you’ll be ahead of the curve and have a surefire way to build a lean, chiseled physique.
1. Caloric Deficit
Being in a caloric deficit is the MOST important thing to losing fat. It doesn’t matter how hard you work out, if you’re in a caloric surplus, you’re going to gain weight.
You can’t out-train a bad diet. PERIOD! You know the guys I’m talking about. They’re huffing and puffing on the treadmill and you see them in the gym pretty consistently yet they’re still fat.
If you’re wondering why it’s because they’re in a caloric surplus. They can work day in and day out on that elliptical but if they’re feasting every chance they get, they’re just going to be a hamster on the wheel.
Don’t be that guy!
2. Strength Train
If you’re the guy I was just talking about that’s going ham on the elliptical/treadmill every day, then you’re impeding your fat loss results.
Sounds crazy right?!?!
How can I be slowing down losing fat if I’m working hard and doing a lot of cardio?
Well, it’s simply because you’re not building muscle. You need to build muscle to speed up your metabolism. You see, the more muscle you have, the higher your basal (resting) metabolic rate.
This is the amount of calories you burn at rest. The higher your resting metabolic rate, the more calories you burn LITERALLY doing NOTHING.
How’s that for a magic pill.
Work smarter, not harder.
3. Nutritional Targets
I’m a big believer in flexible dieting and still being able to eat like a king from time to time. But the ancient Greek had it right, “everything in moderation.” Most of your meals should be healthy and hitting certain targets based on your bio parameters.
Everyone will have different targets they should be aiming for. It depends on a number of factors – weight, body fat percentage, activity level, goal, etc.
As mentioned above, you’ll need to be in a caloric deficit to lose weight. So if your goal is to cut, then your calories and macros will be completely different then if your goal is to maintain your weight or gain mass.
Aside from hitting a goal caloric intake, you’ll need to make sure you’re consuming the proper macronutrients (protein, fat, carbohydrates) ratio.
I told you the three most important things you should do to lose fat, but the rest of these tips here are to help you get the most out of your fat loss journey.
4. HIIT Training
HIIT training stands for high-intensity interval training. You may have heard of it before. This is training at a very high-intensity for a short period of time followed by short rest periods.
Research has shown that these aides in fat loss.
On top of that, this training style is a great way to get a quick workout that builds both strength and endurance.
Playing sports is a fun way to burn calories without dreading every workout. Whether it’s basketball, tennis, boxing, etc. it doesn’t matter as long as it requires moving and is FUN!
Sports will also improve your athletic ability, agility, and coordination.
As an added bonus, sports builds your character and helps you connect with people.
Walking has got to be the most underrated exercise. Not only is walking relaxing, but it burns calories and gets your heart rate up. Talk about a cheat code to exercising.
Another benefit of walking is that it’s a low-intensity exercise. That means you can do it on your rest day as a form of active recovery. (Just don’t tell your competition about your new way to burn calories while resting.)
*Protip: go on a walk with a friend, make a phone call, or listen to an audiobook. This will let you kill two birds with one stone. It also makes the walk go by way faster. Next thing you know, you’ve already been walking for an hour and have burned a few hundred extra calories. Be it connect with a friend or learn something new, walking is a perfect tool to add to your fat loss toolbelt.
Everyone knows the importance of sleep, but few take it seriously. Sleep helps your body recover from all the work you’ve put it.
Sleep repairs your muscles and build them up quicker. Also, you have more energy to take on the day ahead of you and you’re less sore.
There have been studies that show that not getting enough sleep impairs your ability to lose fat.
Don’t take this lightly!
There you have it, 7 foolproof tips to losing fat. Apply all these tips (especially the first three), and you will 100% lose fat!