Are you tired of all the confusing advice when it comes to fat loss? There’s absolutely no shortage of it. “Eat this special fruit from the rainforest” or “burn your fat away in less than 5 minutes a day…” you get the picture.
Thankfully, there is a no nonsense fat loss formula. It’s simple and it works, if you’re willing to do the work.
Do you see the problem?
More than 60% of New Zealanders are overweight or obese (stats) and only 50% are seriously working toward that goal by meeting the minimum movement requirements (which is still pretty low).
As the rates of obesity and percentage of the population classifying themselves as overweight continues to climb, it’s safe to say that people are becoming less motivated to drop the pounds.
One big reason could be the number of failed and repeated attempts to make your diet work. I get it... why would you want to keep doing something that never seems to deliver the results you’re working so hard for? That’s a ton of wasted effort and a regular blow to the self-esteem with minimal return.
Since this is the “no nonsense” fat loss formula... let’s start by being real…
Most people fail because they trade off what they want most for what they want in the moment.
The perfect training program, the perfect diet, the perfect everything will not work if you can’t sustain it for more than a day or two.
This formula is all about making fat loss simple (not easy). If it’s simple, there’s a better chance you’ll keep up with it.
The second component of this fat loss formula is the fact that it works. It’s based on the best science we currently have related to sustainable fat loss. If it works, there’s also a better chance you’ll keep up with it.
Simple + effective = results.
Step One: Less Calories, More Nutrients
The most common first step to dieting is a reduction in calories. Most of the time, that’s a bad idea!
Yes, you will need to create a caloric deficit in order to shed some body fat, but cutting back on food usually means less nutrients. As less nutrients are coming in, the body starts signaling for more food and you’re happy to comply. However, when those choices are driven by extreme hunger, they’re rarely healthy choices that will make your pursuit successful.
Focus on real food first. This means plenty of quality protein, healthy fats, and vegetables at every meal.
With an emphasis on quality over quantity, you’ll be surprised at just how much you can consume and still take in less calories than you were prior.
Step Two: Increase The Difficulty of Your Routine
Treadmills, curls and kickbacks won’t challenge your body in the same way squats, deadlifts and presses will. Using compound movements instead of isolation, single joint exercises will increase your metabolic demand and burn calories many hours after your training session is finished.
If you’re a newbie to exercise or fitness, don’t be intimidated… all of the compound movements can be modified to fit your abilities.
Can’t squat heavy weight? Squat your body weight.
Can’t press a loaded bar? Do a push up variation.
When it comes to total energy output, each of these will outperform the “standard” gym routine most people are accustomed to following.
Step Three: Use Your Entire Body
Instead of splitting up your routine into body parts or movements, focus on total body workouts to maximise the metabolic cost of your training session.
If your goal is fat loss, body part routines are slowing down your efforts whereas total body workouts will help you get the biggest bang for your buck!
Step Four: Reduce Your Rest Periods
Longer rest periods have a place when attempting max effort strength lifts, but they reduce the positive effects during a fat loss program. This is not to suggest you need to jump from one exercise to the next with minimal rest like Boot Camp training, but you should keep your rest periods to the shortest time possible while still allowing you to use a relatively challenging load.
Step Five: Stock Up On Sleep
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There aren’t many, if any, physiological functions that are enhanced by sleep deprivation. Fat loss is no different. If your quality and quantity of sleep are suffering, the body’s stress response and it’s chemical compounds like cortisol won’t be very willing to let go of your extra body fat.
Plan to get a minimum of 7 hours sleep to ensure you get the most from your fat loss formula.
Step Six: Have a Detailed Plan
Write out your entire plan at the beginning of each week. What days will you train? What exercises you will be doing? How many repetitions and how many sets? The more detailed, the more likely you won’t be left wondering what to do and in turn... do nothing.
Step Seven: Find a Community That Cares
No one is better off alone. You may think you’re not ready, you’re not fit enough or you don’t know enough to start training with other people, but that’s one major limiting belief that could hold you back from accomplishing your goals.
Finding a group of people with common goals, positive attitudes and support is exactly what successful people do.
They shortcut every result they want by finding experts who know how to succeed and a peer group that can support them along the way.
Adopt this no nonsense approach to fat loss and let us know if it’s working for you too!
Have a great day!
Dr. Ryno
Dr. Ryno Tope is a Doctor of Chiropractic, a member of the New Zealand Chiropractic Association, and owner of Structural Chiropractic in Hastings, Hawke’s Bay. Dr. Tope focuses on an area of chiropractic called Structural Correction and has been in practice for 6 years. You can reach Dr. Tope at drryno@structuralchiro.co.nz or 06•651•1004. You can also follow the Structural Chiropractic Facebook page (www.facebook.com/StructuralChiropracticHB).
The longer days and warmer weather are a perfect combination to take up regular exercise. Read more here.