1. Eat whole foods
2. Start with Protein
3. Do most effective exercises, Squat, Overhead Press, Deadlift, Press (push-ups) and Row
4. Increase daily activity steps throughout your day, don’t schedule it out
5. Good sleep
5 rules to start your fat loss journey and sustain it!
Many times, we make fitness too difficult. Like what is the best program and what is the best diet out there. If you do these 5 things you will get about 85% there. You will be on your way to a great physique. I will argue you will even get the physique most people want. I have trained and even talked to people who don’t track everything, they do these 5 things, and get great results.
The first thing to do on the list is eat whole foods mostly. Studies have shown that people who are given whole foods only vs processed foods will consume a lot less calories daily. In one study they found on average, the group that was given processed foods ate 500 more calories per day than the whole food group. How is this possible? It’s easy! Just think about eating 3 whole potatoes boiled, with no salt or butter added. Do you think you can even eat more than one potato before pallet fatigue? Now take those three potatoes into a large bag of chips. Not only will you be getting the calories from the potato but the added oils as well. It’s a lot easier to eat 3 whole potatoes in a bag of chips than it is in its natural form.
The second thing to do is just focus on protein intake. Majority of people grossly under consume protein. In studies for muscle gain and fat loss, it has been shown that protein must be consistent for best results. Protein is important because it helps recovery and allows you to feel satiated. This will help you feel less hungry, and make your weight loss journey a lot easier.
The third thing you want to do is complete the most effective exercises. These exercises will be some sort of squat, deadlift, row, push and overhead press throughout the week. These moves give you the most bang for your buck. So, someone who is a beginner could do 2 to 3 days a week of body weight squats, learning to bend over properly, push-ups, banded row and picking up your kid overhead. Then someone who is at the gym and has a little more experience could do barbell squats, bench press, overhead press and a bent over row. I’m not going to get really detailed on programming but as long as those are the main lifts, you should get good results.
The fourth thing I would do is increase your daily activity. When we are talking about increasing daily activity, we are talking about the ability to put it in your daily lives. For example, maybe you decide to walk after each meal for 10 mins. This all adds up to 30 mins per day of walking/cardio. If you find ways to put fitness in your life you will find ways to make it easier for you to do less cardio, that has to be scheduled. You will not have to set 30 min time slots for cardio anymore because you are getting it throughout the day and getting more bang for your buck.
The last thing is just getting sleep and sleeping well. By doing this every day you will set yourself up for success. Good quality sleep has shown to improve performance, lessen hunger signals, and your hormones will be closer to optimal levels for yourself. At the end of the day, if you sleep well and set up a sleep routine for yourself it will help in the long run.
Complete these five things alone and you will get the physique you want. This is about the 85 to 90 percent mark for most individuals. I would also argue that most people would be satisfied here, and it allows them to live a social life.
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