Fat Loss Tools: The Low-Down on the Know-How

Everyone knows that obesity rates in America are at an all time high. More than 60% of American adults are considered to be overweight, and more than 35% are considered to be obese. Why does this happen? What can we be doing different? And why does it seem to be so hard to loose weight?

First of all, we need to understand, but really take to heart, the common phrase, "it's a lifestyle change". You guys, IT REALLY IS A LIFESTYLE CHANGE! It's not just something "we trainers" say, it's something we LIVE! It's a light bulb turning on, a 180 degree turn, and change in daily habits and choices! It's discipline, and sacrifice. We can have all the knowledge to understand, but if we don't have discipline we won't see changes. Sound hard? Sound boring? Sound like too much work? Well, that's what I am here for, to teach you how to train and diet correctly. When you do that, you can really ENJOY this lifestyle.

What do you need to succeed?

1. A desire to get there.

2. A trainer or partner to hold you accountable, encourage you, and challenge you.

Here are 3 things that can help you burn fat, and loose weight.

#1 Counting Calories.

I love what trainer, Michael Matthews says about this, “Not counting calories and trying to loose weight is like trying to drive across the country and not paying attention to your gas tank.” I’m not saying you have to count calories forever, I’m saying that if you have a goal in mind of what you want to accomplish, you have to keep track of what you are consuming. Keeping track helps establish good habits, good habits show results, results create a desire to do more. When the light bulb turns on, you’ll get it. You’ll have the “know-how” to succeed.

Bottom line, if you want to loose fat, you need to burn more calories than you consume. That DOES NOT mean you don’t eat, it means you eat healthier, more often. Diet is responsible for 80-90% of your successes or failures (nerdfitness.com). Cut out soda, junk food, and packaged meals, and start eating REAL FOOD: veggies, lean meats, and fruit.

Talk to your trainer or nutritionist about what your calorie, protein, carbohydrate and fat needs may be. Then track your food, think about prepping your meals, and watch the pounds disappear. Obviously a good training program along side with calorie counting is key to burning more and gaining lean muscle.

Now to a question I know you’re all asking…. Do I get “cheat meals?”. Short answer, “yes”. However, as a trainer I would suggest you stay disciplined for 6-8 weeks, see results, and THEN incorporate a cheat meal. It’s important to create new, healthy habits before you start re-introducing old, bad ones.

#2 Lift Weights

Here’s the truth, the more muscle you have (that doesn’t necessary mean “BIG AND BULKY”), the more calories you burn at rest. Science shows that you continue to burn calories long after your strength training session.

Lifting weights coupled with circuit training and calorie counting/healthy diet will burn more fat than almost anything else.

Find a gym, class, or trainer who couples weight lifting and circuit training, listen to their suggestions about food, food prep, and lifestyle and listen as your fat SCREEEAAMMSS as it burns off your body.

#3 Don’t Chase the Fads

This will be short and sweet. No “fad”, “diet”, or “promise” is going to work and give long-lasting results better than a simple lifestyle change. If you’re ready for a long term change in your health, then find a trainer and/or nutritionist who you trust and have them write you a plan for success. You CAN do it, You WILL do it, and you need nothing more than a little motivation and determination.

THE BOTTOM LINE

Most of society is struggling because they don’t have the “know-how” to loose fat and they are afraid of failure. But it’s important to know that the “rules” of fat loss are simple and effective...expend more calories than you consume. But I get it, putting them into action requires real discipline and heart. You just have to decide if it's worth it.

If you want this, first things first... reach out to a friend for accountability or reach out to a trainer you trust. Follow the plan, and let the rules of fat loss go to work for you.