Everyone wants to lose fat, but most people mistakenly indicate "weight loss" as their goal. I've noticed at Good Life Fitness, people are not only losing weight, they are reducing their body fat in the correct way and changing their life because of it. Weight loss and losing fat are not necessarily the same thing. I think* reducing body fat and improving one's body composition is a common goal for both the overall serious competitive athlete but also the general fitness enthusiast (me).
There are so many people out there that want this lifestyle change. However, most do not want to do it the correct way. Fat loss has turned into a huge industry with fad diets, weight loss plans and fat burning supplements. Even still, obesity is on the rise and education is really what the public needs.
This post is will attempt to portray a few principals that I know and think I know work for permanent 'fat loss' and transformation...based on my own personal experiences and education.
The public is so inundated with all of these types of ways to diet and do exercise we end up confused. Consulting with a certified nutritionist and personal trainer will absolutely help you and is probably the best way to go. I believe that proper nutrition and exercise with a few lifestyle changes is definitely the best way to go.
First Principal: DON'T STARVE YOURSELF
It is pretty crazy how many calories a day I consume given the fact that I am burning tons of fat off my body. Cutting too many calories will push the body to conserve those calories rather than burn them off. I believe it also turns our bodies into breaking down muscle tissue in order for our large organs to proper functionally. Low caloric intake forces our body to hit the starvation mode. I have found that eating around 2500 calories a day has helped me burn more fat than gain it. Quite a concept, but it was worked for me. Over 40lbs lost :)
Second Principal: CALORIE DEFICIT SHOULD BE INCREASED BY EXERCISING
How many people really want the quick fix? I know I used to want it. A quick way to exercise or no exercise and burn fat immediately and lots of it. YOU HAVE TO PUT IN THE TIME TO REAP THE BENEFITS! I know it seems obvious but to metabolize more body fat you have to burn more calories by increasing your activity level!
Resistance training is a great way to transform your body because of the the 'after-burn.' Resistance training will stimulate your body to continue eating up fat stores after the initial exercise. This is the best part! Lean tissue burns more fat!!!!! (high metabolism)
Interval training is my favorite part of burning fat the quickest and most effectively. Low intensity cardio with high intensity cardio burns calories in a short amount of time. Of course it is very tough but very worth it in the end. (N-10sive bootcamps and fusion baby!)
Third Principal: EATING HABITS MUST BE CHANGED
Exercising is not the only key to essential fat loss. The second I became disciplined and ate more often throughout the day...boom I lost 20lbs. My portion size was also absolutely essential to reducing my body fat. I increased how frequently I ate and watched the amount that I was eating. A food log is a great way for you to track what you are eating, and it also keeps you on schedule.
In addition to having lifestyle changes like I mention just above, water intake is also key. It is absolutely the most important nutrient, especially while trying to lose fat. It acts as a detoxifier, flushing the waste products your body makes when it breaks down fat for the energy. I drink between 80-160oz of water a day and if I don't, I feel like crap. Of course I avoid pop, fruit juices, beer and sugar as much as possible.
I believe that if you stick to the proper nutrition, exercise and stay a way from those fad diets and crash diets, fat loss will work for you. It has for me...thanks to Good Life Fitness! This 8week challenge has no idea what is about to hit it.
Thanks for reading!
Tim
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