A realistic approach for fat loss over the next few months…
Whilst this post could have become convoluted very easily, lets just focus on the basics.
Right now, if you are just starting your journey to better health… you don’t need to focus yourself on supplements, 7 day per week strength training programs, high intensity interval training, jumping on to boxes that are up to your shoulders, teas that have magic fat loss powers or any of the other crazy nonsense that I have been seeing in the last few weeks.
Week 1-4
What you do need to focus on…
Why not create a sharp calorie deficit to begin with, it makes sense to have a larger calorie deficit (if you want to workout your calories for males and females swipe to the end) in a time frame where you are focusing primarily on improving your cardiovascular health and working on building a little resistance training and steps into your routine.
Why are we concerned with this as the initial goal?
Well it will positively impact your ability to stay alive, which is pretty cool. It will also improve gas exchange through the body, build a baseline for better physical performance (pretty good when it comes to strength training) and improve mitochondrial function and density (great for when it comes to utilising the foods you consume and fat into ATP for energy).
Being real with you, we would ideally have between 7-8k steps per day, but you are just starting out, so you may start tracking this and realise you aren’t currently getting over 3k a day, jumping from 3-8k may be a little drastic and off putting, so don’t get too caught up in it!
See what is happening here? Simple, sustainable changes that you can implement with ease, that will lead to long term success!
Weeks 5-8
After 4 weeks… You will have lost some weight, dropped some fat, feel fitter, healthier and happier than ever.
As you are now in a position where you can digest more food readily, your mitochondria are functioning again and have increased in number, making you an energy converting MACHINE… why not reduce your calorie deficit from 25% to 15% and enjoy the added performance benefits you will get from more calories and carbs during your training session, where we have added a little strength work! While you are at it, drop the long low intensity sessions for some more intense cardio, see how much you can push yourself in those 3 minute periods!
You are still a busy person, with lots of commitments, so don’t worry about adding in more steps for the sake of it, just do what you can with what you have!
Weeks 9-12
After 8 weeks you are feeling great, looking great and now you may be thinking about the aesthetic goals, maybe a little more muscle or tone. Well we have reduced your deficit further as your training intensity has shot up with those tabata style intervals and more resistance training that incorporates a few supersets that will really get your heart racing and those muscles looking pumped!
How does that sound to you?
Is that achievable?
Is that realistic?
Is this something you would like to try out?
I am on a mission in 2019 to transform the mindsets of Indians around the world towards health and nutrition. That is why I have developed a free 5 day challenge that will be running at the end of January.
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If you would like to join me and learn how to simplify your approach to sustainable results, click this link!
