Fat Loss Fundamentals
It has been repeated very often and rightfully so that in order to lose body fat, we need to be in a calorie deficit. Where we can get lost somewhat is thinking that it’s as simple as that. However, there are many variables that can derail your progress quicker than you can account for. That being said, here are 3 key contributors to keep you on track:
RESISTANCE TRAINING
Eating in a deficit is challenging. We need to support that goal with a tactical exercise approach that is going to set us up for success. Through resistance training we can manipulate a lot of variables to help manage fatigue. We want to be as fresh and energetic as possible and in my experience (although this may not be the case for eveyone), cardio can cause a lot more fatigue which can lead to stronger hunger queues due to its fatigue profile.
With an individually programmed resistance training protocol, the aim is to minimise this fatigue.
WEEKLY TARGETS
Fat loss is not something that will take place over days or weeks. Especially when the goal is to maintain your target body composition, a longer term approach will serve you well. For instance, if you have a slip up on a weekend, that is not reason enough to have a complete blowout. This weekly approach can also let you plan better in advance. For example, if I have a birthday coming up, I can purposely eat less during the week to compensate for the upcoming extra calories I know I’m going to eat.
POSITIVE LIFESTYLE FACTORS
Sleep, movement and nutrition will play the largest part in our success. Generally diet will see the biggest opportunity to make a positive impact of body fat composition. Sleep and movement will play a very important supporting role. You will see large sweeping statements about what you should be eating and/or avoiding. Many of these may be true, but a lot are also not applicable to the everyday person.
For nutrition, base your meals around a lean source of protein, eat wholegrains, fruit and vegetables and try to to be overly restrictive. Aim for minimum 6 hours sleep per night if you can and set up some sleep hygiene practices (no phone/screens 1 hour before bed). Whatever your daily average for steps is currently, aim to increase that by 10-15%.
