Previously we discuss on the crucial difference between weight loss vs fat loss. If you have not read it up, now it is the time to do so: WEIGHT LOSS VS FAT LOSS: KNOWING THE DIFFERENCE IS CRITICAL!
Fat Loss 101: Lose The Fat And Keep It Off
In this post, we will touch on Fat Loss 101, a simple and easy guide to shake off those fat and keep it off!
You only need 3 things to lose fat: strength training, healthy nutrition & cardio. This post will give you a simple, efficient fat loss basic so you can get your body fat to dream numbers while still have a life & eat normally.
6 Golden Rules
Rule #1: Burn More Calories Than You Eat
Simple Math: if you burn more calories than you consume, you’ll drop fat. When a calorie shortfall is created, the body responds by digging into bodyfat reserves to make up the difference. And presto, you grow leaner.
Of course, we’re not saying to starve yourself. But cut back on your portion sizes and limit your carbs. Any junk or processed food you’re eating should be the first to go. The easiest way to cut calories? Eliminate excess dietary fat - meaning no butter, oils, salad dressings (low-fat or fat-free dressings are okay); remove the skin from chicken; substitute egg whites for most of your whole eggs; avoid whole-milk dairy products; and ditch marbled red meats such as rib-eye for lean cuts such as flank. Keep some healthy fats in your diet, such as salmon, mixed nuts, peanut butter and avocados.
Rule #2: Eat More, Don't Diet
NO! we are not trying to contradict rule #1. What we mean is: Eat 6 smaller meals per day, not 2-3 Feast.
Bonus: Your resting metabolic rate increases. It will also prevent your body from kicking into "starvation" mode, which can happen when too much time elapses between meals. If this happens, your body will start burning muscle for energy and increasing your body-fat stores, as well as slowing down your metabolism. This is the exact opposite of what you want to happen.
Rule #3: Eat Healthy
Rule #2 says about eating more, but you does not mean you can start dumping those junk food inside your mouth. It isn't about eating less; it's about eating more—more nutrient-dense food, to crowd out the empty calories and keep you full all day. That's important, because restricting food will kill your metabolism. It sends a signal to your body that says, "I'm starving here!" And your body responds by slowing your metabolic rate to hold on to existing energy stores.
What's worse, if the food shortage (meaning, your crash diet) continues, you'll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage. Your metabolism slows further, and fat goes on to claim even more territory.
Of all the foods you eat, the high-protein ones are the most important for losing fat. First, they keep you feeling full, which prevents overeating and needless snacking. Second, they boost your calorie burn throughout the day because protein takes more energy to digest than carbs or fat. Third, when accompanied with weight training, a high-protein diet prevents muscle loss that might otherwise happen when you suddenly cut calories.
Fat in foods doesn’t necessarily add up to fat around your waistline. Animal fats, real butter, coconut oil, nuts, and avocados help reduce hunger and maintain optimal testosterone production.
Rule #4: Pump Iron
Weight training is the ultimate way to burn calories fast. A pound of muscle burns up to nine times the calories of a pound of fat. Weight training increases your resting metabolic rate, which is the number of calories you burn while sitting on your butt.
What's more, it gives your metabolism an added boost after you exercise: It remains in overdrive for up to two hours after the last weight training. Strapped for time? Try these quick moves: squats, bench step-ups, lunges, push-ups, pull-ups and crunches. In a pinch, just do single sets of 10 for each exercise — you'll get optimal results for the time invested.
Even when your goal is to be smaller, you still need to lift heavy and build strength. Heavy weights help you maintain and even add muscle mass, improving your body composition.
Rule #5: Do HIIT
Highly Intensive Interval training (HIIT) — in which you alternating a brief period of high-intensity exercise with brief rest periods inside your workout — is a surefire metabolism booster. HIIT burns more fat than regular, consistent aerobic exercise. If you usually jog at a 10-minute-mile pace, for example, add a 30-second sprint every five minutes. Or add a one-minute incline to your treadmill workout every five minutes. Even if you just have 10 minutes for a quick workout, you can walk at a normal pace and then add in a 30-second bout of speed-walking every three minutes.
Rule #6: Sleep More
Cutting back on sleep increases levels of cortisol, a stress hormone, which causes fat storage. Sleep deprivation also interferes with recovery and growth hormone production.
Get at least seven hours of uninterrupted sleep every night. If you have trouble sleeping, stop drinking caffeine after mid-day, limit your alcohol consumption (which ruins sleep quality), and create a pre-bed ritual to get your body and mind ready for sleep.