Most People Have Losing Fat Wrong
Weight loss continues to be the primary goal of many people, unfortunately most people are going about the process of losing body fat the wrong way, and there is nothing wrong with that as we all have been in that position. However, who’s to blame us? There are a hundreds of resources and routines out there telling you so many different things. Several options for diets, different training regimens, fads and a multitude of other “guaranteed” ways to help cut weight.
There is nothing worse than 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. In this post, we detail 7 tips by our experts at Generation Iron, that will help you be ahead of the curve and be well on your way to build a lean, chiseled physique.
Tips to Lose Fat
1. Caloric Deficit and Clean Foods
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 eating countless meals and snacks, then the chances are that you’re going to gain weight.
You can’t out-train a bad diet. You can train all you want, jump on the treadmill and do all of the cardio you want, but if you are eating massive amounts of junk food then you are not going to be losing weight. A cheat meal here and there is fine, but continuing to eat junk is no good.
Don’t be that person! Focus on eating in a caloric deficit and eating clean foods, make sure that your protein, fat, and carbohydrate sources are all coming from legitimate food sources and not junk blends.
2. Strength Train
If you are strictly doing cardio with the goal of losing fat, then you are actually doing some damage to your fat loss journey. Sounds backwards, doesn’t it? How can you be slowing down losing fat if you are working hard and doing a lot of cardio?
Well, it’s simply because you’re not building muscle mass. 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.
That being said, you may want to get off the treadmill and start lifting weights and strength training a few days a week. Just make sure you’re wearing the right shoes.
Work smarter, not harder.
3. Nutritional Targets
There is nothing wrong with 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, which is great when it comes to losing fat. 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.
On top of that, this training style is a great way to get a quick workout that builds both strength and endurance.
5. Sports
Strength training and cardio are not the only ways to lose weight, 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.
6. Walking
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.
7. Sleep
Everyone knows the importance of sleep, but few take it seriously, and it actually helps in losing fat. Sleep helps your body recover from all the work you’ve put it, and there have been studies that show that not getting enough sleep impairs your ability to lose fat.
Sleep repairs your muscles and build them up quicker. It actually has been shown that sleep helps generate more testosterone and human growth hormone throughout the body, which are both crucial muscle building hormones. Also, you have more energy to take on the day ahead of you and you’re less sore.
Don’t take this lightly!
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Fat Loss Conclusion
There you have it, 7 foolproof tips to losing fat. Apply all these tips (especially the first three), and you will 100% lose fat!
Which methods will you be using to lose fat?
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*Images courtesy of Envato
