Eating Too Many Calories should be pretty obvious to most people, but there are still those who are claiming that you can eat all you want as long as you avoid carbs. That’s just not true, at the end of the day you need to eat less. It’s really simple.
If you’re eating 10-12 calories for every pound of bodyweight it would be hard NOT to lose fat. Most people stuff their faces every 2-3 hours to “crank their metabolism” or “stoke the metabolic fire,” and end up eating way more calories than they need.
Eating less is challenging. Consuming just 2000 calories per day requires some discipline and suffering. But then so does anything else worthwhile that you’d want to accomplish.
When you’re not losing fat the way you want, the solution is pretty simple. Eat less food, some people diet too hard and in turn basically shut off their metabolism.
When you cut calories too low your thyroid will shut down and losing fat will become very difficult. One easy way to monitor this is by taking your temperature when you wake up. If it starts dipping way below normal you’ll know you’ve realy messed up your metabolism.
At that point the best thing you can do is crank your calories through the roof for a few days, or even weeks until you get back to normal. Nothing else will help, there are no quick fixes. The only thing that works is a complete lifestyle change. That and accepting the fact that it’s going to take some hard work.
Some people buy into the no carb diet, Unfortunately, the low/no carb diet isn’t as much fun as Dr. Atkins made it out to be. You can’t just eat pounds of bacon and mayonnaise with reckless abandon and think that you’ll magically end up ripped.
Fat contains calories; nine per gram to be exact. At the end of the day total calories still matter, and if you’re eating more than you burn you’re never going to get ripped.
About 20-30% of your calories should come from healthy fats like pastured egg yolks, wild caught salmon, grass fed beef and coconut oil to ensure optimal health. Just be careful about going overboard with it and thinking that low carbs automatically leads to single digit body-fat.You still need to keep a handle on things like total calories.
Strength training is good when you want to lose body-fat the first inclination is often to crank up the reps and cut the rest periods. I actually have no problem with fairly low rest periods.
But not if you’re used to resting three minutes between sets, and all of the sudden cut them down to thirty seconds because you decided it was time to get shredded, you’ll be in trouble.
That never works, all that happens is your weights start plummeting on every exercise and you get weaker and smaller. When dieting, the primary role of strength training is to maintain muscle mass. That is the single most important thing.
If you’re trying to lose 10-20 pounds of body-fat without losing all your muscle mass in the process, you should use strength training as a way to maintain size and strength. So the same principles that helped you get big and strong apply when dieting.
Traditional forms of cardio are largely useless for fat loss. Excessive amounts of cardio lead to an overproduction of cortisol which leads to more abdominal fat and numerous health problems.
If you want to do cardio that won’t actually hurt you and could do you some good, go for a long walk. Dieting is the most important thing for fat loss.
After that you should be doing some form of strength training to maintain your muscle mass. When you have those things dialed in you’ll want to add in some type of sprinting or sled work. There is nothing more effective for fat loss.
Two or three 10-30 minute sprint or sled sessions per week will be enough for most people.
Stress can cause your body to produces a hormone known as cortisol. This increases bodyfat storage if it’s not controlled. Most people are stressed out all day long which means their cortisol levels are always high. That leads to an increase in bodyfat even if your diet and training are perfect. So make sure to take the time to de-stress, mediate, laugh, do something fun and try not to take things so seriously. Stress management is overlooked key in fat loss. If your Not Getting Enough Sleep your insulin sensitivity decreases and your cortisol goes up. Both things lead to less than optimal fat loss.
You also miss out on the critically important Growth Hormone boost that comes each night during deep sleep. If you want to lose more fat you have to get more sleep. Most people will ignore this and some of you are probably reading this at 2am. Unfortunately this just might be the most important thing on the whole list.
More sleep improves EVERYTHING. Make it a priority.