Fat Loss 101

This is one of the most common goals for anyone starting a fitness program, losing body fat. When we look at fat loss, we want exactly that, we want to LOSE BODY FAT. We don’t want to lose muscle in the process. So in order to do so, we need to focus on 3 things:

Optimizing Fat Loss consists of 3 components:

  1. Calorie Deficit - You have to  EAT LESS calories than you burn. Typically we look at average calories throughout the week. It doesn’t matter if you eat 500 calories less on weekdays (-2500 cal) then blow it eating out all weekend for an extra 2500 cal. You won’t see any change in body composition without consistently being in a deficit.

  2. Increase Daily Protein: we need to send a signal to the body to keep muscle and break down body fat. We do this by keeping daily protein intake high (Typically 0.8-1g/lb of bodyweight depending on the individual.

  3. Strength Training - Just like #2, the goal is to maintain muscle and lose body fat. Tell your body that it needs to keep your muscle by challenging it with heavy strength training.

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