Here’s the truth: You can’t spot reduce body fat the way most magazines and fitness gurus claim you can. If you’re wanting to lose fat around your waist, hips, thighs – or any trouble area you might have, you need to lose fat everywhere.
Although companies, influencers and gyms might find it easy to sell you the best kept secret to spot reducing, let me assure you, there’s not a thing you can do to simply burn fat here and preserve it there.
But wait.. so if you can’t shrink down those areas magically, how do you burn stubborn fat?
I’ll tell you. And I’ll do it without charging a dime:
It’s that simple, however the fitness industry as you already know, is built on hype, flash and hacks only gurus and coaches seem to know about.
So if you’re ready to take charge of your body and health-related goals, keep reading because in this article I’m going to give you the tools you need to rid yourself of that extra weight.
Fat loss (and fat gain for that matter) are controlled by your caloric intake. If you want to lose body fat, you need to eat in a caloric deficit. If you want to gain body fat, you want to eat in a caloric surplus.
If it’s that simple, why do most people struggle losing weight?
Here’s the number one mistake that’s often made when attempting to eat in a deficit:
All this time, you’ve been told you need to perform ‘X’ number of reps, doing ‘this specific’ type of exercise while only eating these types of foods before 7pm to lose body fat.
Let’s take a minute and appreciate the fact that it’s actually much easier to lose fat than most people believe.
Control your calories and then add in an appropriate amount of exercise.
To be conservative here’s an easy formula to calculate how many calories you need to lose fat:
WEIGHT X 10 = BMR(Basal Metabolic Rate)
Hypothetically, this would come out to something like this:
130lbs X 10 = 1300
Estimated caloric intake: 1600
*If you’re someone who already carries a solid foundation of muscle, you may need to add in additional calories as your BMR will actually be slightly higher.
Once you calculate out an initial starting point to begin a fat loss phase, the next step as you may have guessed is to adhere to hitting these numbers every day.
Keep in mind, sustainable progress is the goal. Losing fat rapidly often times results in gaining the weight back after the dieting period is over. So buckle in. Adjust your expectations and aim to lose anywhere from 0.5lb – 1lb a week or biweekly.
As discussed above, when you’re aiming to lose body fat, a large contributor to creating a deficit of calories can come from activity.
This doesn’t mean spending 3 hours at the gym everyday.
Fat loss is actually best achieved through a combination of resistance training and cardio.
Before you begin blocking out multiple times a day to drop in the gym, think about a regime that’s not just manageable this week but one that you can stick to for the rest of the year. More isn’t always better.
Your training program should allow for adequate rest between workouts to properly recover that way you’re fresh and able to perform fully during your next workout.
One way to hit both the weights and a killer cardio session is by pushing your intensity using HIIT workouts.
Whether you want to superset exercises or complete your weightlifting then follow up with high intensity intervals, you’re going to find you get the most bang for your buck with these hybrid workouts.
If you are looking for an added boost to your cardio sessions that’s designed to help you warm up fast, sweat more, and ultimately burn more body fat, check out what our athletes are using to enhance their training. Despite what people say about TC1 Sweat Ignition Workout Gel it is not a spot reducing gel. When you put your body in a thermogenic state by increasing the core temperature you will actually sweat more and burn more all over your body.
The best way to lose stubborn fat is to simply lose fat. Period. The caveat with stubborn fat loss is that you have to be in a deficit long enough that allows you to burn those fat cells.
Depending on how much fat you have to lose, this could be possible in as little as 12 weeks, however it’s important you give yourself enough time to lose body fat steadily without rushing the process. Don’t lose sight of your goal just because of the time it takes to reach your destination.
We know by now, extreme diets and training regime result in an over exhaustion of the body and can even cause metabolic damage.
Whatever approach you select to work towards the best you, make sure it’s an approach that’s sustainable.