While writing this it became apparent that this will be a 3 part article, which will finish next week. If you missed last week’s article, we covered Calories, Protein intake and your Fat intake.
3: MANAGE YOUR CARBOHYDRATE INTAKE
In the past 10 years, carbs have been seen as the enemy and the impression is that if you eat them, you will get fat.
This couldn’t be further from the truth. Carbs in your diet are not a bad thing; the problem is with the eating habits we have acquired over the last 15 years.
Diets high in processed foods have huge amounts of hidden carbs that are used for sweeteners. Look for High Fructose Corn Syrup HFC’s in the ingredients.
Low fat foods have carbs added in to replace the fat that is taken out (low fat milk has more carbs per 100ml than protein).
Highly processed foods can also have a high fat content which, along with the high carb content, can send your calorie limit through the roof.
Managing your carb intake is easier than you might think.
Cut out refined carbs by eliminating processed foods, high sugar drinks, white sugar and white flour products (pasta and breads).
Fill your plate with more fibrous carbs through vegetables and limit your intake of starchy carbs (potatoes, rice).
This simple step alone will accelerate your fat burning to new levels.
If you are looking at this and thinking that I have removed everything that you currently eat, there are two points I must make.
If you currently eat predominantly processed foods and cannot lose weight, you have to change your habits or you could end up with severe health problems. You will not lose weight eating like this.
No one food is evil. You did not gain weight because of one single chocolate bar. If you eat a well-balanced diet 90% of the time, and you are not misreporting or lying to yourself, you can allow yourself a free meal each week where you can eat whatever you like and it won’t hinder your weight loss goals.
Managing your carbohydrates is your key to fat loss and the body you have always wanted. You do not need to remove them permanently in order to achieve this.
4: LIFT MORE WEIGHTS
Whether you like it or not, lifting weights has been proven time and time again to burn more fat, especially belly fat, than jogging or running.
Why? It’s simple.
As you build more muscle, (no you are not going to turn into a body builder, get over it, it won’t happen), you are increasing your body’s ability to burn calories even while resting.
Say that again??
The more muscle you have, the more calories your body will burn.
Weight lifting is the only way you can achieve this and get a great body at the same time.
In fact, a study on diet plus exercise found that;
The weight training group lost 21.1 pounds of fat (44% and 35% more than the diet and aerobic exercise only groups respectively). Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.
Want to know how to do this properly?
Ask your gym instructor or contact me through the link below and I can write you up a program that will help you achieve the body you always wanted, faster than ever.
For fat loss, you will start with full body training sessions and try to do this 3-4 time per week.
As you progress, this can be split into an upper body session (twice per week) and a lower body session (twice per week).
If you cannot get 4 session per week your upper-lower split can become a 3 day cycle which would be split up like this;
Week 1 – Upper body – Lower body – Upper body. Week 2 – Lower body – Upper body – Lower body.
Again, for exercise selection and a structured training program, contact me through the link below.
That’s it for this week, next week we will cover cardio and if it’s actually needed for fat loss.
Any questions, contact me. #TrainSmart