Fat loss thoughts going into summer...
I have been getting a lot of questions about fat loss leading into summer from my clients. I first want to mention that this is FAT loss not WEIGHT loss. If we want to create a lean body, we need to keep our lean muscle mass. I never want to have any client say weight loss due to the effects of the diet and fat free cultures that came before us. Crash diets and starving yourself to be "thin" or "skinny" is not a great way to set yourself up for a strong and hearty life. Our scale weight is only a representation of our caloric intake, our bodyfat percentage is a the true representation of a strong and healthy body. Here are a couple of the main points I have been making sure clients are prioritizing leading into a fat loss phase.
- Prioritize protein! Proteins are the nutrient that helps us with recovery. It is used to repair tissues and also is more satiating. When we consume an adequate amount per day we are providing the body building blocks to a lean body. I recommend consuming your target bodyweight in protein per day (from Dr. Josh Hillis' Fat Loss Happens On Monday), and filling in the rest of your daily calories with non-processed carbohydrates (tubers, fruit, fresh vegetables) and healthy fats (olive oil, avocados).
- Lift Heavy Weights, in Small Doses, with Crisp Form! When in a caloric deficit we want to continue to let the body know that we need to keep our muscle. Following tip number one, we are consuming less carbohydrates/sugar to prioritize protein so we will not have the fuel to properly perform higher repetition sets. Shifting sets from 3x8 (24 reps) @ 70% of our max to now 4x4 (24 reps) @ 85% max will ensure proper load without getting gassed and losing form.
- Walking on your off days does wonders. First, yes off days. We need recovery days to maximize the effort we put forth in the gym and allow our tissues to fully recover (See. Supercompensation). Walking is the most accessible fat burning activity out there. Taking two days out of the week to work on our recovery will pay dividends.
- "Eat like and adult!" This quote from the legendary Coach Dan John is simple and to the point. We know what we should be doing here, and make sure you are eating enough to fuel you efforts! It is very hard on the body to do hard diets and hard workouts at the same time, so choose one or the other to reach you body composition goal. Avoid sugary nonsense and foods you know just don't belong in a healthy body. If you need a mantra for this Michael Pollan in his book In Defense of Food states "Eat Food, Not too much. Mostly Plants."
Please reach out if you have any questions!
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ReplyDeleteExcited to read your fat loss tips! Perfect timing with summer around the corner. Weight Loss Tracker
ReplyDeleteAs summer approaches, focusing on fat loss becomes even more crucial for many of us aiming to stay fit and healthy. Your insights on navigating this journey are truly inspiring! I particularly resonate with your emphasis on sustainable habits and mindset shifts rather than quick fixes. This holistic approach not only promotes long-term success but also enhances overall well-being. Looking forward to more of your practical tips and motivational posts! best gyms sunshine coast
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ReplyDeleteGreat blog on summer fat loss strategies! The tips on combining diet adjustments with effective workouts are practical and motivating. I love how you addressed both mental and physical aspects. Looking forward to applying these insights to my fitness routine! Luiz Antonio Duarte Ferreira
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ReplyDeleteLove this perspective on fat loss as we head into summer! It's refreshing to focus on health, balance, and feeling great rather than just appearance. Your thoughtful approach is motivating and encourages sustainable habits. Thanks for the inspiration to prioritize well-being while enjoying the journey! Beatriz Barata
ReplyDeleteGreat insights! I love how you emphasize the importance of sustainable habits and mindset when it comes to fat loss. Your tips on staying consistent and focusing on long-term health rather than quick fixes are truly motivating. THEJEMBE
ReplyDeleteGreat insights on fat loss as we head into summer! It's so motivating to think about adopting healthy habits and staying consistent. Your tips on balanced diet and exercise are spot on. Ready to embrace the warmer months with a refreshed mindset! Sidney De Queiroz Pedrosa
ReplyDeleteGreat insights! It's always helpful to focus on healthy habits and consistency when gearing up for summer. Thanks for the motivation! Ac Filters
ReplyDeleteGreat insights! I love the focus on sustainable habits rather than quick fixes. Summer's the perfect time to get active and focus on long-term fat loss goal
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