Tag: Fat Loss

6 Steps To Fat Loss Forever

6 Steps To Fat Loss Forever

Losing fat is hard when you don’t know what you are doing. Luckily, these simple 6 Steps To Fat Loss Forever, make it easy to lose weight and keep it off for good! Get ready to start burning fat and losing weight, like never before!


Step #1: Take a multivitamin and drink more water!

First, start by simply taking a multivitamin every day and drinking more water. This may seem simple, but it can greatly improve how you feel. Plus, vitamins, minerals, and water all help with fat loss by regulating your metabolism and helping you feel full. 

Choose a good multivitamin that has about 50% Daily Value for most vitamins and minerals, and try to work your way up to drinking 0.7 oz x Bodyweight (lbs) in water each day.

Do this for 1-2 weeks before continuing to step 2.

Learn more about vitamins and minerals or staying hydrated.


Step #2: Exercise More!

Next, you absolutely need to exercise if you want to lose fat. Your diet is important, but exercise is much more valuable, as it affects how your body reacts to food.

However, it is vital that you maintain a regular diet as you increase your activity level. If you start out by increasing your daily activity and cutting calories at the same time, then your body will not have the energy to exercise. Eat clean, but eat enough to be full and energized for your workouts.

You should do 90 minutes of moderate intensity exercise 5 days per week OR 30 minutes of vigorous intensity exercise 3 days per week OR a combination of these two.

Do this for 0-4 weeks before continuing on to step 3.

Learn more about these Exercise Guidelines.


Step #3: Improve Your Diet!

Before we cut out calories, we need to make sure that you can maintain a proper diet to fuel your increased activity levels. By improving your diet you will begin to improve your body composition, even if you maintain the same bodyweight.

Maintain this improved diet for at least 4 weeks before moving to the next step.

Learn more about how to improve your diet.


Step #4: Build Muscle!

In order to maintain your valuable muscle, it is important that you do a good amount of strength training while trying to lose fat. If you don’t, then you will lose that valuable muscle and have to work even harder to get it back.

Also, if you do some strength training, you do not need to do nearly as much cardio exercise.

Do this until you have built a solid base of muscle and strength before moving onto step 5.

Recommended Strength Programs:


Step #5: Cut Calories

If you are exercising regularly while maintaining a regular nutrient dense diet and have stopped losing weight, then you should start to cut out calories. NOT BEFORE!

Again, you need the energy to fuel your increased activity, then you can cut back when it stops working. 

I recommend you only cut out 200-500 calories from your daily intake and stick with that until it stops working. Then repeat. For most of us that is just cutting out one snack or part of a meal.

Learn more about modifying your caloric intake with these articles:


Step #6: Be Patient!

Unfortunatley, fat loss just takes time. If you have built up many bad habits over the years, it is likely going to take a year or more to correct them.

Progress may seem slow, but any progress should be viewed as a success. This is not easy! So, be proud of yourself every day for taking on the challenge!


Other Fat Loss Articles:


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How To​ Do Walking Oblique Twists

Walking Oblique Twists

Purpose:

  • Increase Core and Oblique Activation
  • Increase Oblique Strength

Prime Movers:

  1. Obliques
  2. Abdominal Complex (Obliques, Abs, Transverse Abdominis, Spinal Erectors)

How To Do Walking Oblique Twists

  • While standing erect, hold a weight plate in front of you with your arms bent.
  • Take one step forward and rotate your torso outward towards that leg while staying vertical.
  • When you feel a stretch, begin to rotate your torso the other direction as you take a step so that you repeat on the other side.
  • Maintain a vertical torso and feet planted firmly into the ground.
  • Do not let your knees internally rotate while rotating.

 

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How To​ Do Side Bends Properly

Side Bends

Purpose:

  • Increase Oblique Activation
  • Increase Oblique Strength

Prime Movers:

  1. Obliques
  2. Rectus Abdominis (Abs)

How To Do Side Bends

  • While standing erect with feet shoulder width, grab a weight with one hand and hold it to your side. This could be a dumbbell, kettlebell, plate, cable attachment or anything you can find.
  • Hold the weight slightly behind you so that your shoulder is back and down.
  • While keeping your hips fixed, lean your torso towards the weight until you feel your opposing obliques activate.
  • Pause in this position and flex them hard to return to the start position before controlling the descent again.
  • Do not twist as you flex laterally.

Note: If you hold a weight in both hands then they will counterbalance eachother and this exercise will lose its effectiveness. Do one side at a time!


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How To​ Side Plank Properly

Side Plank

Purpose:

  • Build Core Stabilization
  • Increase Oblique Strength

Prime Movers:

  1. Abdominal Complex (Obliques, Abs, Transverse Abdominis, Spinal Erectors)
  2. Glutes (Hips)

IMG_2506

How To Do A Side Plank

  • Laying to one side, place your forearm on the ground just below your shoulder.
  • Extend both legs so that your body forms one straight line from your head to heels.
  • While flexing your glutes and bracing your entire core, raise your hips off the floor to start.
  • Keep your core braced as you breathe normally and hold for time. Make sure to keep your glutes and oblique flexed hard.

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How To​ Plank Properly

The Plank

Purpose:

  • Build Core Stabilization
  • Increase Core Strength

Prime Movers:

  1. Abdominal Complex (Abs, Transverse Abdominis, Obliques, Spinal Erectors)
  2. Glutes (Hips)

IMG_2501

How To Do A Plank

  • Place your forearms on the ground so that your elbows are shoulder width.
  • Set one foot behind you so that your leg is fully extended and your body forms a straight line from your head to heels. Flex your glute and brace your core.
  • To start, set your other foot behind you so that you are touching the ground with only your forearms and balls of your feet.
  • Keep a neutral spine, core braced and glutes flexed while pulling your elbows down towards your feet.
  • Hold your body stable for time while breathing normally.

More Core and Ab Exercises…

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