So losing fat, dropping kilos and getting in shape is your resolution for 2016 then?
Thought so, and I don’t blame you.
Who wouldn’t want to kick-start the new year shedding body fat, banishing those muffin tops and love handles, and getting well on the way to a slim, lean, sexy physique?
But here’s the deal …..
There are several key things you NEED to know to get where you want to be.
In actual fact, there are 7 things you need to know.
Most people start the new year wanting to lose weight, but they don’t really think about what’s involved. (See how to Properly Set Goals and them Demolish them!)
And they certainly don’t consider these 7 key tips, tricks and hacks.
So to find out what they are, reveal the secrets to super fat loss this year, and get your best body yet, just read one…..
1. Calories Count
It seems pretty cool these days to claim that calories don’t count.
People like to shout from the rooftops that you don’t need to track calories, and that all you need to do is eat clean, or follow a Paleo/ low-carb/ ketogenic diet and the kilos will drop off.
These methods may get some initial weight loss, but they don’t work long term.
Plus, you’ll feel weak, tired, lethargic and miserable.
And it’s still easy to over-eat, and not lose fat on any diet such as these.
Instead, you need some way of tracking calories.
Set yourself up with a calorie counting app, such as My Fitness Pal, and log your intake every day.
As a base guide for losing fat, multiply your bodyweight in pounds by 10 to 13 to get your required daily calorie intake. (10 if you’re sedentary, and up to 13 if you’re highly active, training for 60-90 minutes plus per day.)
2. Protein is Awesome
After calories, protein is probably the next thing you should look at.
You’re probably not eating enough at the moment.
For optimal fat loss, you could do with around 2 gram per kilo of bodyweight. (Though slightly over or under will suffice.)
That means if you weigh 60 kilos, then around 120 grams per day is right. You’d do fine with 110 grams, and 150 grams would be just dandy too, but much either side of this, and you’re on the wrong track.
3. You Don’t Need to Be Perfect
This ties in nicely with points 1 and 2.
While you do need to be consistent, you don’t have to be 100% perfect every single day.
Aim for 80% compliance all the time, not 100% half the time, and falling completely off the wagon the other half.
That means for instance, that if you worked out that you need 1,560 calories per day, you’d look to hit anywhere between 1,400 and 1,700 consistently. Same with protein – a little under isn’t a huge deal, nor is a little over.
Think big picture, and don’t fret if you’re a little out on something.
4. Food “Quality” Does Matter
By focusing on calories and macronutrients (protein, carbs and fat) you’d be forgiven for thinking we’re saying that the types of food you eat don’t matter.
That’s not the case though.
Calories and macros are your groundwork, and need to be addressed first, but your diet also needs to be healthy.
That doesn’t mean only eating organic, or spending a fortune on your groceries, and avoiding anything processed, but it does mean placing a focus on –
- lean meats
- healthy fats (like nuts, olive oil, and oily fish)
- vegetables (green, brightly coloured and root varieties)
- low-sugar, low-fat dairy products
Make these foods 80% of your diet, and have some “fun” with the rest, by eating not-so-healthy foods you enjoy, provided you still hit your calorie and protein goals.
5. Buzzwords Can Kill Your Progress
The world of fitness, diet and training can be an absolute minefield of conflicting information, and fad diets can be your downfall.
It seems that every week there’s a new nutrition bad guy, be that gluten, GMOs, wheat, dairy, sugar – or whatever else the gurus decide to come up with.
It’s important to realise that in moderation, none of these are bad, and diets that exclude them only serve to create headlines and attract extremists.
Don’t sweat the small stuff, and don’t get conned into thinking you need to follow the latest crazy methods.
6. Training is Just As Important as Diet
The phrase “you can’t out-train a bad diet” is true.
But that definitely doesn’t mean you don’t need to focus on training either. (Our Melbourne Personal Trainers are to motivate you!)
You can lose weight through diet alone, but you’ll also lose muscle mass.
Training will speed up fat loss, allow you to eat more while losing weight, and actually preserves muscle – giving you a toned physique you can be proud of.
If you don’t weight train already …… start!
A really basic overview for a newbie fat loss plan for 2016 is –
Monday and Friday –
- Squats or lunges – 4 sets of 6-8
- Deadlifts – 4 sets of 6-8
- Bench or dumbbell presses – 3 sets of 8-10
- Pulldowns – 3 sets of 8-10
- Rows – 2 sets of 12-15
- Shoulder presses – 2 sets of 12-15
Wednesday and Saturday –
30 seconds each on –
- Bodyweight squats
- Mountain climbers
Repeat 3-4 times, then move on to some high-intensity cardio.
Pick any machine and do –
- 5 minutes warm up at a steady pace
- 15 seconds as hard as possible, followed by 45 seconds easy, repeated 8 times
- 5 minutes cool down at a steady pace
7. Support is Your Most Valuable Fat Loss Tool
To guarantee success, you need a support network.
That could be a group you set up with friends, perhaps an Internet community where you log your training on a forum, or even the support of an online coach, who takes charge of your training and nutrition.
I predict that 2016 is going to be a BIG year for this, as more and more people see the benefit in getting that accountability that such a network can provide.
You get to share your struggles, swap ideas, take the decision making out of your own hands, and have others in your corner, all cheering for your success.
Now, go forth and make 2016 the most fat-burning, muscle-toning, results-grabbing year you’ve ever had.