5 Step Cliff Notes for Fat Loss
In my world of helping people get healthy and fit it’s a constant battle cutting through all the diet fads, myths and straight up bad information that is being perpetuated through countless websites and gyms.
Teaching the hard truth and creating a real mental shift from what people think works and what actually works is the true challenge.
Here are the cliff notes on what TO DO:
1) What do I Want? Establish exactly what it is you want to accomplish. If you want to run a marathon you need to train and run. If you want to lose body fat, however, you won’t run long distances at all. The complete opposite actually. So first, establish what you want to make happen so you can begin executing the tasks to accomplish this.
2) What to do with Carbs? When it comes to eating food and losing body fat it’s all about carbohydrate manipulation and some other essentials. If you were to only eat food that you can grow or kill you’re already on the right track. From there, cut out carbohydrates all week and once a week give yourself a carbohydrate refeed to keep your metabolism pumping. This will ensure continued progress with fat loss.
3) Should I Run? Cardio is important – but not steady state running. Steady state running can actually make you fat. Your body becomes extremely proficient at running while viewing it as a needless activity. This means your metabolism slows to a snails pace as an adaptive measure to survive. If you’re running long distances for fat loss you’ve actually accomplished the exact opposite by crushing your metabolic output and digging yourself a huge hole to dig out of.
Walking briskly is the natural course of action. Walk often. And the only running you’ll do is in the form of HIIT (high intensity interval training), where you’ll do an all out burst followed by a longer rest intervals and then repeat. Men can do 30 or 60 second bursts followed by 2-3 minutes of rest. Women should do 1-2 minute bursts followed by 3-4 minutes of rest.
4) Do I Need to Lift? As the picture above states. It’s all about resistance training and slinging weights around. Establishing a baseline and applying progressive overload is the ticket to a functional, healthy body. Fat loss relies heavily on resistance training. Get on it or you’ll miss the boat.
5) How Many Alcohol Beverages is OK? Alcohol is the nectar of the Gods. Oh, how I love a few cocktails to get the night started off right… Unfortunately it’s the WORST thing you can put in your body in large quantities. It has nothing to do with the calories or carbs in alcohol. Quite the contrary actually since most beers and wines have very little carbs at all. It’s a huge marketing ploy to push low carb beers and most consumers buy into it.
It’s all about the hormonal response after you’ve had 1-2 beverages that crushes fat loss goals. In men, around the 2 drink maximum, testosterone production is halted for 5 days! Fat loss is essentially crushed for an entire week and any lean muscle growth goals can essentially be forgotten. The nectar of the Gods is actually the forbidden fruit. Dang it! I do feel your pain on this one .
Hopefully this cliff notes edition on fat loss was helpful. Applying even one of these will steer you on the right path. Apply all of them and you’ll see amazing results.
If you’re ready to dive further and dedicate yourself to a set block of time applying these concepts in depth, we are filling the last few seats of Abs Course 2.0 by Monday, January 7th. Check out the details here and if it’s the right time in your life to make this happen. Let’s get on it.
Get details on Abs Course 2.0 Here.