FAT LOSS #1
1)Establish a Caloric Deficit:-
*if you are a client of mine I can help you find where
your caloric intake needs to start at and then once
you plateau, we will need to re-establish it because
your body will be accustom to what you are taking in!
A caloric deficit simply involves burning more calories
than you are consuming, which in turn creates an
energy deficit! This is the only way for fat loss to occur!
FAT LOSS #2
2)Understanding Energy Balance:-
If a person moves and trains more, they will have
greater energy/calories out. Therefore, they will
be able to diet and lose weight on more calories
compared to a person who doesn’t train or sits too
much. So their required energy in for fat loss will be
lower to achieve the same goal, as their energy will
be lower.
FAT LOSS #3
3)Benefits of Intermittent Fasting:-
Yes, this is a new trend, but a trend that I like and
that works! This doesnt mean just eating in your
8-hr window will cause you to lose weight, because
you still have to eat clean and healthy! But the
normal 12-8 pm rule really does work and allows you
to not eat out of your window! I have many clients
who have achieved great results with “IF”
FAT LOSS #4
4)Sleep for Fat Loss:-
This is huge! Poor sleep effects key hormones
surrounding fat loss! When hormones are affected,
hunger and cravings raise which is not what we
want! Plus your workouts are not up to par when
you haven’t rested or slept good! We need sleep for
muscle recovery, as well!
FAT LOSS #5
5)Set a Daily Water Intake Target:-
Hydration is huge and can not be overlooked!
Majority of hunger is because we are dehydrated!
As in my plans for my clients, I have a restaurant
and food guide that lets them know how much
water to be taking in each day for optimal fat loss!
FAT LOSS #6
6)Protein Intake for Fast Results!:-
Protein will support retention of lean mass when
dieting, which is pretty important with fat loss and
lean muscles! I usually suggest 1 gram of protein
per body weight for best results when working out!
FAT LOSS #7
7)Diet Break:-
As mentioned in Fat Loss #1, we all need diet breaks
while losing fat! The reason is because our body
gets accustomed to what we are doing day in and
day out! There are many ways I help my clients by
doing this! Up their calories for a week or so, High
Carb/Low Carb days, and increasing their workouts
for a short time!
FAT LOSS #8
8)Stress:-
Such a hard one in this day and time, but so crucial!
You need to minimize stress for proper fat loss! It is
known to contribute to fat gain, especially around
your middle!
FAT LOSS #9
9)Steps:-
Track your steps! A good rule of thumb is 10,000
steps minimum a day! This will make sure if you
aren’t able to get in your workout for the day that
your movement is being met!
FAT LOSS #10
10)Training Volume:-
Are you doing the right training for your fat loss?
Body type? Weight Training?
Too much cardio? This is where hiring a Fitness
coach or Online coach is beneficial to make sure you
are optimizing results at home or the gym! I always
chose weights over cardio for best results! Hiring a
coach will save all the guess work in your Physique
and your Nutrition!
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