The fat loss phase of a body transformation is a process that most don’t want to endure. In order to improve one’s body composition, fat loss is a must. Why is it so hard for so many to lose fat? Because information has been displayed and put out there for people to see that might not exactly be the most accurate. In the following text, you will read how to lose that unwanted body fat using several key guidelines to follow when trying to lose fat
“I Just Need To Follow A Special Diet And Don’t Need A Calorie Deficit”
Calories reign superior as the determining factor in any body transformation. It’s often the most popular fad diet on the market that several people aim to pursue. In the fitness industry, the quality of foods is emphasized over the quantity of food. They’ll have you convinced that if you’re not eating chicken, broccoli, and rice every meal, then your nutrition is off and that you’ll blow up like a balloon. The argument that most people make is that not all calories are equal, and while this may be true to an extent, how much does that really change things?
The question posed is then, are all calories truly just a calorie? A man named Mark Haub, a professor of human nutrition at Kansas State University, tested how important a calorie deficit is in losing weight and how important the source of food is in obtaining those calories. Haub went on a “Twinkie” diet consuming all kinds of sugary pastries and junk food while staying in a caloric deficit. For 2/3 of his diet, he ate junk food, and for the other 1/3, he consumed a protein shake and some veggies. He also supplemented with a multivitamin to help meet his micronutrient needs, because he obviously wasn’t going to be getting enough micronutrients from the junk food that he was eating most of the time.
The results he got may surprise you. Haub lost 27 pounds in 2 months! That’s some awesome results. Not only that, but Haub’s “bad” cholesterol, or LDL, dropped 20 percent, his “good” cholesterol, or HDL, increased by 20 percent, AND he reduced his level of triglycerides, which are a form of fat, by 39 percent. His overall health and body composition improved significantly because he was in a caloric deficit and he was burning more calories than he was consuming. Granted, this guy wasn’t attempting to look like many people in the fitness industry.
So for that reason, I wouldn’t recommend eating the way he did to lose weight because you’ll need better fuel for your training sessions and you’ll need a different macronutrient profile to aid in maintaining muscle tissue.
“I Can Lose Weight Just Off My Stomach”
It can often be assumed that a person can spot reduce fat loss on their body. For instance, if a guy is wanting to lose fat on his lower abs, he’ll train his lower abs more frequently to burn more fat in that area and bring out some definition in his lower abs. We physiologically cannot do this. Everyone has different genetics and in order to lose fat in one area, you’re going to have to lose fat in another area in order to lose fat in the desired area.
Some people hold more fat in their hips, some in their legs and glutes, some in their lower abdominal region and so on. It all varies from person to person and the main thing to remember is that someone’s entire body fat percentage will need to decrease before they start to see results in a desired area.
“If I Perform High Reps, I’ll Just Get Toned”
One of the greatest myths in the health and fitness industry is that you need to perform sets with high amounts of repetitions in order to “tone” your muscle. High reps to get toned? This idea may have come from the possibility of spot reducing, but like spot reducing, it’s another myth. In order to get “toned” you need to lose body fat! Losing body fat comes from proper nutrition and burning more calories than you’re consuming. You do not get toned from high reps. In a fat loss phase, it’s imperative to keep intensity high in the weight room and to continue lifting heavy weights. Continuing to lift heavy while in a fat loss phase will also aid in retaining strength!
“The Macros I Eat Don’t Matter”
Previously we mentioned the importance of a caloric deficit when trying to lost fat, but other components of diet can impact body composition when losing weight. Protein and fiber are two essential macronutrients in a fat loss phase. Protein, as many of us know, is the building block for muscle tissue and without it we can start to compromise how much muscle mass we maintain or gain, while losing fat. Fiber is important for keeping blood glucose at proper levels and for helping our body absorb all the nutrients and protein we consume.
Protein and fiber are also high markers for satiety, meaning that foods that are high in protein or fiber will help you feel fuller for longer periods of time. This can help battle food cravings and even hunger pang. The last major benefit that protein and fiber both possess, is that they have a high TEF (Thermic Effect of Food) rating. A higher TEF rating means that you will be burning more calories in the process of digestion when consuming higher protein and higher fiber foods than foods that are lower in protein and fiber. It’s safe to say, that protein and fiber are key macronutrients to recognize when trying to lose fat.
“I Need To Run On The Treadmill For Hours To Lose Fat”
Walking on the treadmill for hours on end can be boring and monotonous. Plus, it takes a lot of time out of your day to get cardio done. Instead, try implementing HIIT (High Intensity Interval Training) cardio sessions to accelerate fat loss. HIIT cardio is showing in studies to be the most beneficial form of cardio when trying to lose fat or even build/maintain muscle. Your days can be more open to do other activities and your results will be accelerated if you incorporate more HIIT sessions into your training regimen.
All of these are critical points to remember, but the most important thing to do in any fat loss phase, is to be consistent in everything that you. If you can be consistent in doing the correct things, you will absolutely see results and your body composition WILL change for the better!