Dropping stubborn body fat can feel overwhelming.
With so many methods available, it can feel frustrating to start a new diet or workout and NOT see the results you were promised.
Having a system that discards useless solutions from the solutions which work would make things a lot easier.
Lipolysis, or the process of burning off fat can be triggered by several factors.
Use these methods to help shred fat without falling victim to useless fat loss solutions.
The most important of these is ensuring that you’re maintaining a consistent caloric deficit.
A deficit is activated when your caloric intake, or your food intake, is less than the energy you expend.
For example if your daily caloric maintenance goal is 2,600 for a average height male at 160 lbs or 72.5 kg, then a deficit could be created one of two ways:
1. Create a deficit by eating less food than your maintenance goal.
Using the example above that means eating less than 2,600 calories. A good recommendation would be to slightly lower your calories instead of slashing them drastically.
By reducing gradually, you ensure your body retains hormonal balance, creates longer adherence to diet, and create a healthier perspective towards dieting.
2. Create a deficit by exercising more.
Using a principle discovered by Dr. Berardi called the G-Flux effect, you can also stimulate fat loss by still eating at or close to your maintenance goal (2,600 calories for this example) and create an energy deficit.
An average strength training session can burn between 200-400 calories while also giving the added bonus of the EPOC effect which may also continue burning off calories for up to 48 hours after your session.
By using the G-Flux Effect, you’ll end up training a bit more, possibly adding more conditioning/strength work (which creates your necessary deficit) and maintaining calories slightly below maintenance.
Without a consistent deficit, fat loss can NOT be guaranteed.
Mastering this method will allow you to break through any stubborn fat loss plateaus you may have encountered while allowing you to build momentum in your fitness.
Once you have your deficit calculated by eating less or moving more, the next step to make sure the fat keeps coming off is to track your progress.
The key to success lies in your repeated actions.
By setting up a system where you can track your progress each day and week, you can begin to see trends in your nutrition, assess what days you’re staying on track, and noticing the days that can be challenging.
The more data you gather the more effective your caloric deficit from Method 1 will become.
Although it may seem tedious, this kind of tracking will eventually breed a new kind of awareness when you eat, making tracking easier and less of a hassle.
By giving your nutrition and health careful consideration and using detailed tracking, dropping fat will become like second nature.
While there’s many tools and software that can be used to track your nutrition stats, the list below is one of the most effective ways of tracking from order of importance (note: there’s no affiliate links here).
Keep it simple and pick one tool from the list above to help guide you in your nutrition journey. You may find you start to enjoy the process too!
Once your deficit and nutrition tracking have been set in place, it’s time to add in the last component to ensure your fat loss journey continues to accelerate.
This is where you’ll add in a custom strength and conditioning program which will help you shred the fat and ramp up your metabolism simultaneously.
The goal of a properly designed strength and conditioning program is to craft an individualized approach to your fitness, using strength training and conditioning work to fuel your fitness goals.
There’s a few principles to keep in mind.
1. There is no one-size-fits-all approach to strength training.
While most 12-Week or 8-Week training programs can breed results in the beginning, this is mainly due to beginner gains (or newbie gains).
Don’t confuse this with long-term progress.
As your body adapts to the training stimulus which strength training imposes, your progress will begin to slowly falter.
Rather than feel defeated, enter the strength training world with the understanding that your plan needs to be customized towards your physique and fitness levels.
With this knowledge, you’ll be prepared to make better decisions in your fitness career, choosing better programs, designing your own, or even hiring a Coach.
2. Conditioning work needs to work in tandem with your strength training.
Far too often, trainees begin their strength training journeys and then add in conditioning work which works against the goals that they’re striving to attain in their fitness.
Conditioning, like strength training, needs to be handcrafted for your specific goals.
Delegating your conditioning work to 20 minute treadmill runs or 15 bike runs without a proper understanding of how it fits into your overall fitness program will leave you frustrated and annoyed with your progress.
Instead of frustration, use reason to help guide your progress to new levels of growth.
Conditioning or cardio as it’s commonly known as, has different stages of adaptation which must correlate directly with your training goals.
For example if your goal is to craft stacks of lean muscle and build hard dense muscle tissue, then spending hours on the treadmill may be counterproductive towards your goal.
Because conditioning imposes another stress onto your body, there runs the risk of a phenomenon called the interference effect which can delay or potentially ruin any future strength and muscle gains.
As with all things, the main focus is balance.
By keeping a firm eye on your overall training goal, you can use conditioning work to fuel your progress without living in the gym.
Similar to strength training, remember that conditioning work needs to be customized to fit your goals.
Keep this mind and you’ll find continual growth along your fitness journey.
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References and Further Reading