Everything Fat Loss: The Definitive No Bullsh*t Guide

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Everything You Need To Know About FAT LOSS is undoubtedly the most comprehensive course ever written on the subject of fat loss and has been written in a way which is engaging and easy to understand and apply. Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012 Hansen, T. T., Astrup, A., & Sjödin, A. (2021). Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein. Nutrients, 13(9), 3193. https://doi.org/10.3390/nu13093193

Performing cardio on an empty stomach first thing in the morning is one popular, though mildly controversial, approach. Some lifters believe exercising without a prior meal may lead to muscle loss, but this has shown to be inaccurate and not a significant concern. ( 11)

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Miller, T., Mull, S., Aragon, A. A., Krieger, J., & Schoenfeld, B. J. (2018). Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial. International journal of sport nutrition and exercise metabolism, 28(1), 46–54. https://doi.org/10.1123/ijsnem.2017-0221 There are dozens of different methods (and we’ll talk about some of those below) that can help you create a calorie deficit. And, while that could feel stressful, it should be freeing. It means you don’t need to swear off pasta, pizza, or other foods you love.

When the now-more-muscular you (looking good!) exercises, you’re able to do more work, which will help you burn more calories during the workout and your day-to-day life. Adjust your daily calorie intake up or down so you are losing weight at a rate of 0.5-1% body weight per week. (Example: 0.5-1% body weight of a 200 lb person = 1-2 pounds per week) How Can I Eat At Restaurants And Still Lose Fat?

Not sure where to start with a workout? Don’t worry, we gotchu. You’ll find a complete 12-week fat loss strength training below. Rule #3: Don’t Underestimate Sleep According to a review of 58 studies, resistance training for at least 4 weeks may help decrease body fat by an average of 1.46%. It may also significantly reduce body fat mass and visceral fat, which is a type of fat that surrounds the organs in your belly ( 1). Muscle is one key factor in setting your body’s resting metabolic rate (RMR), or the amount of calories your body burns without you even trying to burn calories. People who talk about having “a slow metabolism” or “a super-fast metabolism” sometimes have actual genetic factors at work, but their lean muscle tissue is also a significant influence on their resting metabolic rate. Plus, resistance training may help preserve fat-free mass, which may increase the number of calories your body burns at rest ( 3).

Your goal is to train 4 days per week. Alternate between Day 1 and Day 2, working toward 3-4 sessions per week. That’s the ideal training volume. But, if you’re able to get in only 3 workouts per week, that is still solid. The mindset of doing multiple things to cut calories is where most people go wrong. Radical, dramatic diet methods and workouts lead to burnout and falling off your diet once again. You need a plan that is stable and sustainable. The only 5 things you need to know about nutrition -- the same things we've taught our clients to help them collectively lose over 180,000 pounds of fat.

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For burning fat, as with building muscle, protein may be the most crucial macronutrient. It’s not only essential for muscle preservation, but it’s also been shown to improve satiety (curb hunger) and increase thermogenesis (calorie-burning). The bottom line: Not enough sleep means you’re likely to feel hungry, reach for bigger portions, and desire every type of food that is bad for you—and you don’t have the proper brain functioning to tell yourself, “No!” How Do I Know What Good Sleep Is? According to some studies, increasing your intake of high fiber foods may protect against weight gain. These foods include fruits, vegetables, legumes, whole grains, nuts, and seeds.