Losing fat really is a simple math equation.
As a whole, we understand the variables for and how they interact with one another, and we know what has to happen in order to get the results we want. In real life, however, manipulating those variables can be difficult as we have to deal with the hectic pace of everyday life, family, friends, and cultural norms (most of which are counterproductive to the goal of losing fat).
Our one-on-one nutrition counseling services are designed to help you navigate the path to your fat loss goal during real life, not in a vacuum of ideas, but in practice. Below are 3 easy steps that you can start today to get fat loss going immediately.
1. Control Calories
Calories are the number one driver of weight gain or loss of any kind. If you want to lose fat, you have to cause your body to use some of your stored fat for fuel. It is relatively easy to know whether or not you are accomplishing this. Your total body weight is the best and simplest proxy for calorie consumption. If your average weight over the course of a month is decreasing, then you are at a caloric deficit, if it is increasing, then you are at a caloric surplus. While there are a few sides to this basic equation and different ways of influencing the deficit or surplus, our weekly average weight will tell us if we need to change something. To find it, simply weigh yourself a minimum of twice a week (a few days apart); more often would be more accurate, but twice a week is enough. Average these weights out at the end of the week and track the change in the averages for a few weeks. Once a trend is established, you can decide if a change needs to be made.
2. Lift More Weight
Since our goal is FAT LOSS, not simply weight loss, we have to preserve our current muscle mass while reducing our weight. Resistance training is the perfect stimulus to help you maintain the muscle mass you have while at a caloric deficit, ensuring the weight you are losing is fat and not muscle mass. Focusing on high volume weight training is probably best way to maintain muscle mass while dieting, 10 or more reps for multiple sets depending on you preparedness will help you hold on to your current muscle mass even while at a caloric deficit.
3. More Intense Workouts
Most people overestimate how many calories they burn during a workout. Even long, strenuous workouts do not burn as many calories as most people think. Most people, when they decide to lose weight, will try to increase “Cardio,” which for most people means running a bunch of miles.This long slow distance training only elevates your metabolism during the work out, and usually not as much as you want to think.
Shorter, intense workouts do not burn as many calories during the effort, but these types of workouts do raise metabolism over the course of the day, giving you a similar or better calorie burn while at rest and increasing your chances of using fat to meet this increased energy need.
CrossFit Tulare provides a structured program that is designed to optimize the training stimulus to help with these specific goals while increasing performance. We also provide 1-on-1 nutrition counseling to help you create a meal plan that will reduce body fat or build muscle, whichever serves your goals best.
We would love to help you get started. You can download this Free Nutrition Guide for more nutrition info.
Or you can schedule your Free Assessment So you can get your questions on exercise and nutrition answered by a coach in person. You can schedule that free assessment on our Get started Page