20 Essential Fat Loss Tips!
20 Fat loss Tips
When it comes to developing a physique whether your goal is building muscle or loosing fat it can be quite confusing due to the fact that there is so much misleading information on the internet and every second person you talk to will have a different view on what is optimal.
We highly recommend taking everything you hear and read with a pinch of salt, just because a certain protocol worked for your friend this does not mean that it will have the same effect on yourself. We are all individual and as we all live different lifestyles, have different training ages and stressors in our life, these will all need to be factored into the approach you take in order for it to be sustainable.
1: Have a goal and know your why!
Having a solid time based goal is essential; it will give you direction and motivation to consistently push forward. It is also very important to know why you want the goal you do. For example we often see people who want to change for someone else and this usually ends up with the individual failing or not progressing to there full potential as they are not fully committed to wanting to change.
2: Eat As Close To Nature As Possible!
We are huge advocator’s of eating good quality whole foods, which will include things like meat, fruit & veg, good quality sources of fat and carbs. If the food source is processed or can survive on a shelf with multiple weeks then we highly recommend staying away from it.
3: Don’t neglect sleep!
Sleep is essential regardless of what your goal is. If you aren’t getting good quality sleep then your recovery will be poor, your training sessions and work life will also suffer. Lack of sleep will also increase stress levels which will a have a negative effect on your recovery capabilities and also impact your blood sugar levels which will put you at an increased risk of craving junk food.
4: Base each meal off of a protein source!
Protein is the most satiating nutrient there is so basing your meals off of a good quality source of lean meat, fish or red meat will keep you feeling fuller for longer. Protein is also essential for muscle growth and repair along with being essential for cell development and supporting your immune system.
5: Track your progress!
It is essential to track your progressing both inside and outside of the gym. As the old saying goes what gets measured gets managed. Key areas for you to track will be all of the reps and load moved in each workout, this would allow you to assess where you are at and give you something to beat in your following session. Body fat skin folds and progression photos are also key to monitor progress.
6: Surround yourself with like-minded people!
Surround yourself with people who are on the same journey as you. This will allow you to consistently keep your goals at the forefront of your efforts. There is nothing worse then being surrounded by people that are negative towards the change your trying to make.
7: Eat foods you enjoy!
As you know we are huge advocator’s of eating good quality non processed foods. We think it is very important to try different foods and have a good variety within your diet in order for you to enjoy it and for it to be sustainable in the long run. If you are consistently eating dry, bland food that you do not enjoy then you are putting yourself in a position where you will crave junk food.
8: Train with people that are more knowledgeable then you!
Training with people who are in better shape and smarter then you is a great way to consistently push yourself out of your comfort zone and also learn much more then you would on your own.
9: Look after your gut health!
Gut health is essential for your overall health and quality of life. It is so important that your gut is healthy and function well in order for you to get the most out of the nutrients you are putting in your body. We suggest supplementing with a probiotic on a daily basis. Digestive enzymes are also another great supplement to help you break down and absorb the nutrients you are fuelling yourself with.
10: Add a source of veg to each meal!
This is a great way to increase your overall food volume throughout the day, this will help keep you full whilst also supply a great source of fibre and micronutrients.
11: Stay Hydrated!
Staying hydrated throughout the day is essential in order to focus and function properly. Staying hydrated will also allow you to keep full in-between meals. My recommendation would be to drink 3-4 litres of water on a daily basis.
12: Have a step count goal!
Having a step count goal is a great way to increase your overall daily activity, which in return will help fat loss and increase the overall calories you burn throughout the day. A minimum of 10k steps should be preformed everyday.
13: Be consistent!
Being consistent is the key to achieving any goal. Your approach needs to work along side your lifestyle in order for it to be sustainable and for your to achieve long term success. Training and healthy eating shouldn’t be a quick 4,6 or 12 week fix; it should be something that is done consistently in order to improve your health and quality of life. Being in a consistent routine with your training and nutrition is only going to lead to bigger and better results over a long period of time.
14: Develop a routine!
Most people find they don’t have time to go to the gym but in reality you can always make time, most gyms open at 5 or 6am so if this means getting up an hour earlier to get to the gym before work then get it done. Training at this hour may not be for you so possible straight after work or at lunch time Is the best option for yourself, find out when you train best and get into a routine and stick to it.
15: Strive for progress!
Always strive to progress each week, if this is simply adding more weight or reps to movements you are doing, making the time to prepare food for the following day or nailing your step count goal. Small daily improvements are the key to long-term progress!
16: Be mindful of alcohol intake!
As it is in our Irish culture to drink alcohol we seam to do it in extreme amounts. Alcohol is extremely high in calories especially when consumed in high dosses. Alcohol actually acts as a diuretic so it dehydrates. 1 or 2 drinks at the weekend won’t slow down your progress that much but consuming alcohol in excessive amounts will.
Approximate calorie content of alcohol:
– 1 pint of lager – 166Kcal
– 1 pint of beer – 184Kcal
– Glass of red wine – 85Kcal
– Glass of white wine – 83Kcal
– Measure of Spirits- 56Kcal
17: Enjoy the process!
Building a physique and changing eating habits takes time. If you hate the way you are training and eating then you will not be able to stick to it long term. Try out different methods of training and eating and find out what you enjoy to do. In return you will look forward to meals and training sessions and end up being consistent which will provide results.
18: Rotate your food choices!
One thing we see very often is people eating the same foods day in and day out. Rotating your food groups will allow you to have a wide variety of food in your diet and help keep things interesting alongside helping prevent food intolerances.
19: Avoid foods that cause you discomfort!
Consuming a food source that causes you gas or bloating is a clear indicator that it does not agree with you and should be left out of your diet.
20: Never stop learning!
The day you stop learning is the day you stop progressing! There is consistently new information coming out so learning and keeping up to date will allow you to try new things and keep progressing with your muscle building and fat loss efforts.
If you are not already implementing these 20 simply yet very effective tips then give them a go and let us know how you are getting on 🙂