Fat Loss Simplified

*This is not a comprehensive article on fat loss. The purpose of this blog post is to simplify what for many has become an overly complicated issue. I will be doing future posts on this topic that will dive further into the issue.


There is lots of information out there on the topic of fat loss.

What is the best diet? Which style of training is best? Is it strength training? HIIT? Steady state cardio? Should I do that cardio fed or fasted?

Sometimes these questions get in the way of the very thing that will get results: action.

Start. Begin. Decide. Do.

Don’t try to have it all figured out beforehand. Honestly, in how many situations does that actually work? You can figure out the best method for you along the way. That’s generally how things work out. If you wait until everything is perfectly aligned, then you’ll be waiting, and waiting, and waiting…

And do you know what waiting doesn’t do?

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.

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Burn fat!
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Sometimes these questions get in the way of the very thing that will get results: action.

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In order to burn fat from the body you have to be in a calorie deficit. That means you have to be expending more energy than you’re taking in. In one respect it really is that simple: Eat less, move more.

If you strength train and are consistently in a calorie deficit, you will lose fat. If you do your cardio first thing in the morning on an empty stomach and you’re consistently in a calorie deficit, you will lose fat. If you do your cardio 2 hours after a huge feed of pasta and you’re consistently in a calorie deficit, you will lose fat. And, if you do your cardio first thing in the morning on an empty stomach and you’re not consistently in a calorie deficit, you’ll not lose fat. And so on, and so on. (*Key word: consistently).

Of course there are ways that are more efficient than others, but there will always be benefits to all kinds of training, benefits to every diet, and fierce proponents of each.

Science may tell us that one option is better than another, and in a controlled environment it is. But science rarely accounts for the human factor, the fact that different people will respond to different stimuli and ultimately it is the training and nutrition plan that someone feels motivated to stick with that will succeed.

This is something that I’ve encountered as a trainer working with people from various demographics, at all ends of the spectrum.

Theory is great, and it is important to have evidence and reason behind what you do, but there is no one thing that works for everyone; physiologically maybe, psychologically no.

Every individual provides different challenges and will respond to different things. It’s important to find a way of eating that satisfies you, and a form of training that you are motivated by.

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Ultimately it is the training and nutrition plan that someone feels motivated to stick with that will succeed.

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“Eat less, move more” – I want to expand on this. When I say “eat less” I mean less calories. Be aware that it is possible to eat less food by portion size but consume more calories due to the fact that some foods are more calorie dense than others.

This is why calorie tracking can be useful. It gives you an awareness of the calorie content of what you are eating. But, for the most part, this should be a short term fix. You should, over time, learn how your body responds to food and how to control your calorie intake without having to record or scan everything you put in your mouth.

As far as training goes, from a purely fat loss perspective, anything that is going to build some muscle and raises your heart rate, serving to raise your rate of energy expenditure, is going to work. Simply: do some form of resistance training and some form of conditioning training.

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I realise this is a very “do what works for you” post so I will be following this up with practical advice in the coming weeks.

Peace, love, and booty to you all,

Andrew

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