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In the world of general health and fitness, the first thing you see people doing when trying to lose weight or get fit is either running or biking or walking. All this is fine, these might be beneficial for the first 1-2 months. But, what happens when the body gets used to these activities? Do you increase the duration or the distance or speed? How long do you think you can raise these parameters?
You see the problem occurs when you try to push beyond your limits in a certain activity with little returns with respect to weight loss which even stops after a point and then you burn out! Our bodies have limited capacities to train and the more you do it the more the body gets good at it and stops challenging itself.
When we talk about fat loss which is simply body's ability to use fat as fuel, there are three very important points we must all be aware of:
Weight loss is as a result of you consuming lesser calories than you are burning throughout the day. This is the concept of energy balance or metabolism. Exercise has little to do with overall weight loss.
Weight loss, which you see on the weighing scale might not always be through fat. You might have lost water or muscle/lean tissue unfortunately.
To maintain muscle or lean tissue or build it while losing fat, you have to do more than just cardio. This can also be equated to the concept of muscle confusion which simply means making the body work hard and challenge it enough ot change with different activities, things which you're nit good at!
To ensure that you lose fat weight and preserve lean tissue, you need to :
A. Train using resistance - Which doesn't only mean you have to go to the gym to exercise with weights, putting your body through resistance can also be as simple as performing push-ups till failure or bodyweight squats or hill sprints or plank! Resistance training makes your body utilize muscle tissue and challenges it to grow stronger.
B. Consume a high protein diet - This becomes extremely important during fat loss because our body wants to "survive". When you are eating lesser number of calories, your body starts to feed on lean tissue which is primarily protein and hence, if you're not aware, you get to the skinny fat body type which nobody wants. Thus, a high protein - roughly 1.6-2.2g/kg of bodyweight should be your daily goal.
Thus, for a successful fat loss goal, you need to -
Eat lesser calories than you can burn
Put your body through resistance
Eat high protein
Add your favorite cardio activity for fun and health, not just for fat loss, you will dread the activities and it sort of becomes too forceful.
You can also watch the below video and get a hang of it.
More Strength!
Be the Outlaw!
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