How To Lose Fat

Secrets Behind Fat Loss

It is understandable that most people may get confused when the topic of fat loss arises. This is because there is so much controversy and misinformation in the health & wellness industry. In this post, we’ll be discussing some of the hidden secrets behind fat loss and some methods of achieving them.

her losing weight

To start, lets discuss the basic science when it comes down to weight loss. First, remember that 1lb. of fat is equal to 3500 calories (1lb. fat = 3500 cal). That means, taking away 500 calories a day, every day for a week, you can lose exactly 1lb. a week. In some cases taking away more than 500 calories a day may be necessary. This means, if you can’t stop eating, you may have a difficult time with this. Also adding exercise such as strength training and cardiovascular training can assist you in burning even more calories, leading to more then a 4lb. per month weight drop.

The healthy amount of weight to drop over the course of about 2-8lbs.

I Have To Move?

Next, we will discuss certain activities that can help with your weight loss goal. One o the most important is High Intensity Interval Training (HIIT). With HIIT, you have the ability to burn calories doing absolutely nothing. What I mean is the following; after a workout, we activate EPOC (excess post-exercise oxygen consumption). When EPOC is turned on, we have the ability to burn calories for 24-48 hours just doing nothing. This is also known as the after-burn.

So, when EPOC is activated post HIIT exercise, you can be burning calories all-day long. Some great HIIT exercises include Crossfit, MMA, UXF, & Circuit Training. With proper program design, HIIT levels can also be achieved during various strength training regimens.

We will jump back to nutrition now because it is probably the most important part when it comes to weight loss. As I said above, calories are the most important thing. Furthermore, it is calories in vs. out. That mean your body has to ultimately burn more calories then it is taking in. Being in a proper calorie deficit will allow you to achieve great results in no time. Eating too much will give the opposite effect of what we are trying to achieve.

King Of Them All

Now you’re probably wondering what you should be eating. Well, I want to make sure that understand the benefits of protein. Protein is the most important macro-nutrient available. It repairs and fixes muscles, tendons, ligaments, tissue, atoms, etc. If your body is deficient on protein, you will lose lean body mass or lean muscle. I’m sure you can imagine that this is a no go. We want to ensure that our bodies are getting the necessary nutrients all day long. Properly curbing our appetite to prevent us from eating those calorie rich foods is key.

When your body is in a calorie deficit, the first thing it want to get rid of is muscle mass. We prevent that by having a high-protein diet along with a proper strength training regimen.

All Together Now!

To summarize, it is important that you ultimately burn more calories then your taking in. Harnessing the power of HIIT along with a proper diet can be in your benefit. We want to make sure that we are on a super-high-protein diet to prevent muscle loss.

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