The first thing I want to point out is that fat loss is of much greater importance than weight loss. Keep in mind that losing muscle mass is not fun and if your goal is to just lose weight, you’ll most likely lose muscle mass as well. So let me get you in the right mindset: Focus on losing fat and not weight! Muscle is metabolically active tissue and burns additional calories, so you can’t afford to lose a single ounce of it when trying to burn fat.
The second thing I want to talk about is to congratulate you on your decision to start your own fat loss journey. Obesity has become an epidemic across this country so good for you for taking action to reverse this trend!
When people think of losing fat, they often think of deprivation and going on severely restrictive diets, basically starving themselves. This is the WRONG mindset. Fat loss is a gradual process that can take many months to accomplish and remember our goal is to lose fat – not to lose weight. Going on ridiculous fad diets are not good for your metabolism and will put you in a position where you’ll find it very easy to gain back the weight you just lost. Plus, you’ll lose lots and lots of muscle mass along the way!
Now that we’ve covered that, here are 4 tips to fat loss to help you get started on your health and fitness journey:
1.Take action. Many people fear taking the first step on their fat loss journey because they fear failure or fear they’ll make a mistake along the way. FDR had a great quote and it still holds true to this day, when he said “The only thing we have to fear is, fear itself”. The difference between successful people and unsuccessful people comes down to this concept of fear. So anytime you fear taking action for a particular reason, always remember that you have a choice every day with what you’re going to do with your life. The further you delay the more regrets you’ll have down the road – I can guarantee this! Stop making excuses and take control of your life!
2. Define your goals. Sure you might want to lose weight, get lean and get stronger, but those fitness goals are too “generic”. Focus on setting a clear and specific goal for yourself. For example, decide what you want your new bodily measurements to be. Do you want to fit into your old high school jeans? Do you want your waistline to be a size 0? Do you want six-pack abs? Making your goals specific is the way to go if you want to achieve them.
Once you’ve set clear, long-term goals such as these, then you can proceed to set short-term goals for yourself as well. For example, if you can do 10 push ups now, how many do you want to be able to do two weeks from now? Setting short-term goals and achieving them is a great way to keep you motivated and focused on the long-term goal, whatever it may be.
3. Start off Slow. I’m not talking as slow as a snail, but it’s important to start off gradual if you’re just getting started losing weight. For example, instead of dipping right into high intensity cardio, walking on the treadmill for 20 minutes is a great way to start out. As you progress, you can eventually start jogging on the treadmill for 20 minutes, then 30 and so on. The point I’m trying to make is to not run 5 miles the first day you hit the gym. You probably won’t be able to run the 5 miles to begin with and even if you make it to the end, you’ll most likely be incredibly exhausted and sore the next day. Sure it’s true when they say ‘No pain-no gain’, but keep in mind that moderation is key with everything in life.
4. Stick to the basic fundamentals for weight loss. These include: (1) Cardio, (2) Weightlifting, (3) Creating a calorie deficit each and every day (4) Eat 5-6 small, well-balanced meals throughout the day and try your best to never skip meals, (5) Don’t slip your fat intake too low, since fat keeps you full and produces a thermogenic fat loss effect, (6) Eat all natural foods and avoid anything that’s found in a package, wrapper or that’s processed, (7) Don’t eat too many carbohydrates, since carbs play a direct role in fat storage – you should actually be consuming more fat than carbs, (8) Get an adequate amount of complete proteins in your diet each day, (9) Maintain a positive mindset by visualizing where you want to be in the future.
Apply these 4 fat loss tips and take seriously the advice I’ve given you in this article and you’ll be on the road to success in no time. Good luck!
This article was written by Drew Stegman. Be sure to check out his site for more fat loss tips: http://how2gainmusclefast.com/
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