Fat loss is actually simple, the industry makes everything harder and for some reason we are more prone to trust the harder stuff even when we know we´re not going to stick with it for as long as we need to. There are some principles for fat loss we need to follow based on the 5 principles of fitness which are going to get us to our goal if we follow them, there´s no reason to overcomplicate the journey so just stick with this principles and you´ll get amazing results.
Before we get to the principles there are 3 points we need to talk about:
It takes time to lose fat and get lean so wanting to lose fat as fast as possible will only make the journey harder and the results won´t last too long. What comes easy and fast won´t last, so even when we´ll get results every week we need enough time to achieve our goals, 3 to 4 months is enough but it may take longer. Focus on making progress every single week, progress and consistency is what matters.
2.- It´s uncomfortable
Fat loss can be though and uncomfortable at some points, it´s simple but not easy we need to work hard, put in the effort and make some sacrifices. The greatest rewards in life don´t come easy but the satisfaction and confidence we gain by achieving our goals feels amazing. We need to have a strong reason why we want to get in amazing shape and we need to develop the successful mindset that will keep us pushing even when our body is breaking.
3.- Body composition
Our ultimate goal must be to improve body composition. If we focus on weight loss we´ll lose some fat with retained water and muscle tissue so we´ll end looking skinny and this slows our metabolism which will makes it almost impossible to sustain our results. If we only focus on losing fat we can maintain muscle tissue while losing fat and retained water but if we don´t have enough muscle mass we won´t look as great as we can and our metabolism won´t be as fast as it could be so it will be harder to sustain the results.
If we focus on improving body composition which means losing body fat and gaining muscle mass we´ll look great, our metabolism is faster and it´s easier for us to maintain our results.
Now let´s go to the principles:
1. Eat less
We need to eat less so that our body can use stored fat as energy, macronutrients are important so the best option is to reduce carbohydrates and we can do it by using a tool called carbohydrate cycling.
2. Intermittent fasting
Keeping insulin low help our body use stored fat as energy more effectively so having 2 meals a day in an 8 hour window and fasting for 16 hours is the way to go.
3. Resistance training
We need to focus on keeping our strength so working on the 5 – 6 rep ranges is great we can go medium frequency and moderate volume by working each muscle group twice per week.
4. Cardio training
Add cardio to lose fat faster, you can choose between 10 – 15 minutes of HIIT or 35 – 45 minutes of steady state.
5. Get at least 6 hours of good quality sleep every night. Turn off electronics at least 30 minutes before going to bed, doing some breathing exercises right before falling sleep can help you improve the quality by calming the mind and relaxing the body.
6. Avoid negative people and negative situations, if you can´t do this then do not take things personal, do not let any comment affect you and don´t worry about what anyone says and thinks of you, instead focus on yourself and work on being the best person you can be. Just by doing this you´ll be able to keep stress low.
7. Accept that it´s going to take time to get to your desired weight, there´s no a quick fix and there are no shortcuts. Realize that the journey will be hard at some times and you will hate it but the results are worthy.
8. Create a vision, an image on your mind of how you want to look and then think about who you need to become to be that new person in that new physique and start living that way.
This 8 principles are the best strategies to get in amazing shape, I know it seems like a lot but I´m sure you can do it, you can take 1 or 2 principles and start working on them once you develop those principles and they are part of your life add another one.
Remember that our goal is to get in amazing shape and make sustainable in a simple way by developing good habits and improving body composition.
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