One of the most common comments I hear not only as a trainer – but from friends, family and online is:
‘How do you lose fat’
It should be simple, shouldn’t it? Eat less and move around more, right? Unfortunately it’s not that simple. With so much conflicting advice, I wanted to write this blog today to give you the 3 steps I have personally tested not only myself – but on thousands of others worldwide.
I will also wrap up with my personal ‘formula’ for training success when it comes to fat loss. But first, lets get you started with tip number 1:
#1 Carb Cycle
If you caught my video the other week when I was dressed up as the Cookie Monster for Halloween (and if haven’t you’ve got to check it out – not only do I look funny but it’s a great overview of carb cycling, you know I am a huge fan of carb cycling for fat loss?
Why? Because it works.
When you cycle carbs, you give your body one of the most effective ways of burning body fat – but without feeling like a zombie when you go fully low carb.
I come from a Paleo/Whole foods background. So it’s not like I don’t have experience with multiple eating lifestyles (as I like to call them). If you look at my early videos and pictures – the difference in my physique from when I used to follow that protocol, to what I look like now from carb cycling is night and day difference..
To make it work, you cycle from high-carbs to low carbs over the course of a week. The thing about carb cycling is, not only is it super-effective when it comes to leaning out – it allows you to have a weekly cheat or ‘free’ meal. This means you can stay committed to your physique goals, but you still get to have a life (and some fun!) with your family, friends or co-workers.
By the way, in the next week or so, I will be releasing my definitive book on carb cycling. So if you like the idea of trying this, and want to be told exactly how to make this work for you, and your lifestyle – keep an eye out for that.
#2 – Protein
Protein is the cornerstone to successful fat loss regimen, and there are a few main reasons why you should make sure your protein intake is high enough.
Firstly, protein is fantastic for satiety – it’s is one of the most filling macronutrients, and can help keep cravings down. This is because it takes a long time for your stomach to break down the proteins to be digested, hence you feel fuller for longer.
This brings me neatly to the next great point when it comes to protein – TEF – also known as the ‘thermic effect of food’. Don’t worry, am not going to take you through a science class! Today, all I want you to understand is that because protein is harder for the body to digest – it actually needs extra energy to break it down.
In fact, up to 15% of the calories in a protein meal are burned in digestion alone.
Finally, protein is crucial for your health. It allows your body to repair cells, and rebuild them. This is especially important if you are training regularly, as your body needs the building blocks of protein (called amino acids) to build muscle.
I promised I would share with you my personal training formula for fat loss, but before I do – I just want to break down exactly what I have seen work with myself, and thousands of times before.
For fat loss you HAVE to get some form of weight training in. If you want to really ramp up your results, then you need to follow your weight training with HIIT (high intensity interval training), such as something like HIIT MAX, which over 18,000 people have achieved success with to date.
Heck, I have even had personal trainers email me to say they use my program in their classes!
The above combination of weights and HIIT sounds like a lot, doesn’t it? But I am going to explain to you how everything you need to do can be done in one-hour max. That’s right, in just 60 minutes you can get your weight training, your HIIT training – everything you need for fat loss…nailed.
‘The MoreFIT Formula’
40 + 20 = Fat Loss
What that means is you are going to do 40 minutes of weight training, followed by 20 minutes of HIIT training. I bet you are thinking ‘how can I get my weights done in just 40 minutes’ Well, let me show you:
You need 4 pairs of alternate upper body and lower body exercises. So you could have shoulder press & squat, you could have chin up & box jumps, or even press ups & walking lunges. Then, all you have to do is follow up with your HIIT training, and boom – maximum fat loss in just one hour.
There you go, my top 3 tips for getting a lean, toned physique.
Fat loss in a nutshell!
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