The most common goal I see…Fat Loss
It may not be off the bat, but at some point, most of us have said we want to lose some body fat. Now to compliment that, I would hope we would be happy to maintain some muscle as the fat goes down.
When we are talking about fat loss, the first thing I want us all to realize is that just simply pushing yourself harder in the gym is not always the answer. Another thing that may not be a great option to start with is simply eating a lot less and doing a lot of cardio.
I want to go over my main topics when It comes to losing fat.
#1: Get on a weight training program
Get started with weight training and do your best to not have the mentality of fat loss during these sessions. These sessions are about moving, getting stronger, and feeling good.
The rest will follow as long as you are seeing progress in the gym.
Now with a weight training program we want to be doing the main movements often and making sure that you are doing them well. Along with that, I would say sticking somewhere in the 5-12 rep range will be where most training can fall.
If you have never done this type of stuff before, now is the time to learn. Take It slow, practice, hire a coach if you need to. But this is #1 for a reason, don’t skip this step.
#2: Figure out where you diet is at
I think we have all heard the phrase- “abs are made in the kitchen” and to be honest there is some truth to that.
Most of the results will come from what you are putting into your body.
But, you have to start by figuring out where you are at the moment. If you figure out you are eating less than 1,000 calories a day and still not losing fat, well you are going to need to work on getting your metabolism up to a healthier range. I have talked about how to get the metabolism to a stronger range in THIS POST.
Now if you are eating a good amount of food and It all comes from crappy places, well it’s time to clean that up. WHERE your food comes from has a big impact and how It affects your body.
The highest quality of food will have the highest quality results.
#3: Move every single day
Being stationary all day long is a sure way to not lose any fat. You body is made to move, so move It.
Get out and walk every single day, or jump on the treadmill.
I think a good place to aim is anywhere between 8-15K steps every day. And no, this is not easy, so you have to be disciplined here.
The movements do not have to be rigorous, think of a normal paced walk, yardwork, cleaning the house, doing some yoga, stretching while watching TV. All of these things keep our body moving. We do not have to hop on an elliptical for 2 hours a few days a week.
Move everyday, stay active, and there will be no need for those long, boring bouts of cardio.
Keep this stuff simple and be consistently really damn good at It.
In good health,
Jeff
