Here’s something I wish I knew on how to burn fat faster and to speed up your fat loss. Enjoy the video!
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The core principles of fat loss are pretty clear:
1 – Caloric deficit and 80% of it coming via dietary restriction of food intake.
2 – Providing sufficient protein for satiety, muscle building, and muscle retention.
3 – Getting an adequate amount of sleep (7 – 9 hours)
4 – Eatings foods you enjoy eating and setting your macros to match your food preference. https://www.youtube.com/watch?v=VIFRY_–YuU
5 – Enjoy the process, make adjustments based on your response and stay active.
The last two words I’ve used there is almost like describing some mythical state.
What do we mean by that? What does “staying active” mean for speeding up fat loss?
From the standpoint of energy expenditure, there’re four ways our bodies expand calories: Basal Metabolic Rate, Thermic Effect of Food, Physical Activity (Deliberate exercise such as weight training or cardio) and then we have NEAT (Non-exercise Activity Thermogenesis)
Now, if we look at how most people create their deficits, it’s usually a combination of dietary restrictions plus performing a few sessions of a cardiovascular type of activity throughout the week.
For those a bit more advanced and knowledgeable the majority of the caloric deficit comes from the diet (about 80%) and the rest from weight training and potentially some added cardio.
The issue, however, is that most people forget that they can adjust their lifestyle to expand more calories naturally and thus speed up your fat loss or make the diet easier by allowing for more food consumption.
In a nutshell, this approach comes down to actively seeking out and planning activities in your life where you can express yourself physically and move your body.
The common trap of a lot of gym goers is that they’re extremely inactive outside of the gym.
For me, I’ve spent the first two fat loss phases just doing weight training 4-5 times a week and outside of that my activity levels were very low. I was living a sedentary lifestyle despite being well trained in the gym.
There’s not much wrong with this approach if you’re the person who naturally moves around a lot and has the environment that for forces you to stand up and move. (e.g. your job is in door to door sales, you’re a teach or work in construction). Your occupation and your job can provide that extra activity needed to make the diet part easier.
However, for me, my work mainly involves sitting and using a laptop. Which means I’m getting barely moving most of the day, aside from going to to the kitchen or the toilet. So if I don’t make sure I plan in the activity I end up working, video editing, watching TV shows, playing video games, reading online articles and for the rest of the time I’m spending my willpower on counting and restricting calories.
The situation described above is something a lot of guys have, it’s the sedentary gym rat lifestyle.
And this lifestyle of inactivity makes burning fat A LOT harder since now you have to be very rigorous with your calorie deficit from the diet going to those 1700-1800 kcal days as a guy.
Instead, what I’ve found to be a better approach is to make sure you’re getting in 6000-7000 steps each day minimum as well as plan 1-2 activities throughout the week that you find fun.
For those activities, there’s nothing wrong with keeping it simple. It doesn’t have to be some exotic hike, salsa dancing or some hardcore action sport.
It can just be taking a walk, going to a local pool or taking the bike for a spin. Keep it straightforward and enjoyable.
Once you add such activities to your life, you’ll find that fat loss becomes significantly easier and managing your diet is less of an issue since now you can get more nutrition.
So it’s a choice between less food and inactivity vs. more food and more activity.
Pick the one that works for you the best.
Hope you enjoyed!
Talk soon, Mario
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