Fatloss tips for beginners
Prioritise your sleep. Sleep influences the regulation of our hunger hormones. The better you sleep, the easier your diet will be. The poorer the sleep, the more you’ll want to eat and the less satiated you’ll feel.
Lift weights 3 x per week. Strength training/ resistance training is the most and efficient way to drop body fat and improve body composition. It also improves insulin sensitivity and regularly empties glycogen stores.
Walk. A lot! You can chip away at your fat stores by performing low impact, medium paced walking. Walking is also fantastic for stabilising blood sugar levels.
Eat single ingredient foods as much as possible. Cut back on junk food and processed food as much as possible.
Stop drinking your calories. Alcoholic and non-alcoholic.
Eat animal protein with every meal. Essential for health, muscle building, and will also keep hunger at bay.
Eat a bowl of greens with lunchtime and evening meals. This will help fill you up.
Favour protein & fat based meals earlier in the day, and protein & carb based meals in the evening. This will keep your blood sugar levels stable during the day, you’ll be awake and alert, and help you unwind and relax into the evening.
You can include cardio-based training however do it for enjoyment and never in place of one of your 3 x per wk strength sessions. You can also add steady state cardio or a few intervals at the end of your sessions if you have time.
The best exercise for fatloss is exercising control over what you put in your mouth.
The best exercise for abs is also exercising control over what you put in your mouth.
The “70% diet, 30% exercise..” slogan is utter BS. If you want the best results, diet is 100%, training is 100%, health is 100%. Everything matters.
You’ll drop body fat far easier if you focus on building muscle, than if you focus on trying to lose weight.
Naturally we want to get our heart rate up, and to get a bit sweaty, but your ultimate aim in your training sessions should be to get stronger and see your weights increase over weeks and months.
Put your phone on airplane mode. Keep the session to 60 mins max, and keep rest periods brief to no more than 45-60 seconds.
Record your sessions - what exercises you do, what you lift, and make notes and observations.
Get organised and structured with your meals and what you plan to eat. Certainly in the early days.
Attack the first 14 days with intent. You’ll see results early and that automatically creates buy-in.
Take tape measurements, take progress photos, track your progress. And keep yourself accountable.
Drink 1L of water for every 25kg you weigh.
Push yourself. Train hard, then train harder.
Master the basics, do the above 1-21 consistently well and this article alone will take you a long way.