I’ve taken over 6000 hours of one to one training and over 5000 hours of group classes. Here are my top 3 tips for fat loss that most people don’t get. I’ll start with the most boring - yet effective - way to ensure you hit your goals. I’ll leave the very best to last.
Tips #1 - Have a clear plan you can stick to
It's not enough to have a plan; it must be a plan you can stick to and enjoy!
While there are strong recommendations on how to structure a program for maximum fat loss, it doesn't mean it has to be boring and monotonous. A moderately optimised, fun, and flexible program is better than a scientifically optimised one. Flexibility in your program allows you to focus on exercises you enjoy, especially on tough days.
Even if you only do the first exercise and go home, that's a win. Giving yourself permission to say "This is good enough" is powerful. If you can only give 15% and you give that 15%, you’ve given 100%.
Try something fun and novel when you're struggling. Maybe reverse lunges with flaming
dumbbells? How about blindfolded backflips? Or even grizzly bear wrestling?* Make it fun
because showing up matters most.
*Definitely joking..
Tip #2 - Lift heavy things to improve movement, do cardio to live longer, walk more to lose fat
It’s easy to mix up which approach is best for your goals. HIIT is great for fitness but not for fat loss. Strength training is excellent for building strength and supporting fat loss but isn’t ideal for cardiovascular health. Cardio improves longevity and recovery but doesn't help much with toning. To optimise for fat loss:
Focus on strength: Lift heavier each week to build strength and signal your body to retain muscle while losing fat. You'll need to be in a calorie deficit.
Set performance goals: Aim to lift 0.5X your body weight for 10 reps on all main lifts, or higher depending on your starting point.
- Squat
- Deadlift
- Hip Thrust
- Pull Up
- Row
- Bench Press
Incorporate low-intensity work: Use the stair climber 2-4 times per week for 30 minutes. Lower intensity uses more fat as fuel compared to high intensity.
Walk daily: Walking, standing, and fidgeting can account for 20-50% of daily calorie expenditure. Focus on daily movement over workout intensity. My clients who prioritise this strategy consistently lose fat each month.
"My clients who prioritise this strategy consistently lose fat each month."
Tip #3 - Eat rich & hearty foods and not skinny or light.
I bet you’re thinking I’ve fallen over and hit my head, bare with me on this one. You’ll love what it means for your nutrition approach and so do my clients.
Bottom line is you need a calorie deficit. Since there’s no way around this, we need to ensure we create a nutrition programme we can stick to and doesn’t kill our energy or love for life. In order to understand why rich, indulgent, succulent and delicious foods are the way to get lean, we need to understand Ghrelin.
Ghrelin is known as the “Hunger Hormone”. When the stomach produces Ghrelin, our brains respond with hunger cues. It is also a powerful energy regulator. When Ghrelin levels are high the body reduces its metabolic rate and starts to preserve body fat incase of more scarcity. We want to do anything we can to reduce Ghrelin.
In the early 2010s, Alia Crum and her team conducted a study where participants tried two
different shakes on separate occasions. One shake was labeled as an indulgent, high-calorie treat, while the other was presented as a light, guilt-free option.
They even added pictures of decadent, tall and rich ice cream sundaes for the indulgent shake and for the guilt-free option an insipid-looking vanilla flower.
In reality, both shakes were identical, each containing 380 calories. Blood samples revealed that participants’ Ghrelin levels dropped significantly after consuming the "indulgent" shake, as expected after a satisfying meal. However, Ghrelin levels barely changed after the "guilt-free" shake, despite it being the same. This study showed that mindset alone could alter physiological responses, affecting hunger and metabolism.
If we calculate a daily calorie target of 2,000kcals. We might as well make them as satisfying and hearty as possible!
You still need to be strategic and focus on high protein meals with carbs and veggies. But get really excited about the flavours and decadence you can introduce so you enjoy your meals and still hit your targets.
Wrapping it up
Knowledge is definitely power! But nothing beats having a coach to support you through the process and hold you accountable during the really tough times. We’re not always supposed to do this alone! If you want to explore a programme tailored uniquely
to your needs at no obligation, comment “CHANGE” below and we’ll reach out!
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