07/12/2020
🗣Fat Loss 🗣
Having worked in a gym for nearly 20 years, I have meet a whole range of people with different reasons to either start an exercise routine or maintain a existing routine. Yet most will want similar outcomes.
To put it crudely, the outcome can be split into 2 main categories. People generally want to achieve pain free movement (which I will cover in a separate post) or drop body fat. The third and fourth categories which are less prevalent would be increase muscle mass and prepare for a sporting activity.
Back when I worked in Farnham Sports Centre in my late teenage years, working as a part time Gym instructor, a young drummer put it so simply to me. He walked in confidently to his induction sessions with myself and when asked what his goal was, responded with "I want to look better naked". He explained for him, that would be more visible muscle and less of a belly. His confidence and openness was refreshing. His goal fat loss and muscle gain.
Let me give you my opinion on fat loss as a goal. In theory its the most simple of goals to achieve. Make sure your expending more energy out than you are taking in. When you are doing this consistently the fat loss/weight loss will happen. Anywhere between 1-3lb a week depending on your circumstances is achievable. Easy to say, harder to do. Theory being your body will use its fat stores to balance the deficit you have created. Therefore your in a better state of burning fat.
Breaking down the above
Expending more energy: On a daily basis move your body more, walking instead of driving, stairs instead of lifts. Cycle, play sports, go to the gym, train from home, learn how to dance, go gardening, boost your daily steps by 20%. 120 minutes of rigorous exercise or 240 of light exercise a week. Modality doesn't matter at all, do something you enjoy! As that will keep you coming back for more.
Reducing the energy intake: On a daily basis eat less frequently. Opt for nutrient dense foods opposed to calorie dense foods, substitute fizzy drinks for water. Replace processed foods for whole foods. Keep a diary to become accountable to yourself. Take 20 minutes to eat your food, aim to feel 80% full. Limit your snacks. Keep on track over the weekend, reduce your alcohol intake. Eat more protein at breakfast and lunch. Chew your food 20 times before swallowing, take more than 20 minutes to eat a meal.
Most of what I have learned in my time is that, we all know where we can make changes to get us to the desired outcome. We first have to admit where we as an individual have developed a habit we are ready to change. I use change has there is no shame in wanting to better yourself. As with committing to a change for yourself and getting it will give more than fat loss. You will feel better, more energetic and have a sense of achievement that you put work into your goal. 1lb a week done consistently adds up over time, plus the longer it takes to achieve it, the longer it lasts!
No fads or diets required, no pills to do it for you. First step recognise your ready to change. If stuck reach out to me and I will be happy to help.
