Just incase you need reminding for 2020 ??
When on a fat-loss mission, it’s common for individuals to immediately slash calories and make a beeline for the cardio machines. ALL THE LETTUCE & ALL THE CARDIO ?
However, as we know these ARE NOT the most effective tools for the job ?
On the contrary, here’s the hierarchy for effective fat loss ⬇️
1️⃣ NUTRITION // our diet is BY FAR the most powerful driver for fat loss. We might be training like a trooper, but we won’t see much progress unless our diet is in check. Priority no.1 is to manage calorie intake to establish a moderate calorie deficit ⚖️ Whilst in calorie deficit, increase protein intake to help preserve muscle ?
2️⃣ STRENGTH TRAINING // coupled with with sufficient protein intake, strength training will help us retain & shape (and perhaps even build!) muscle whilst in a calorie deficit. This gives our body a STRONG message to exclusively burn FAT. Prioritise BIG lifts that recruit LOTS of muscle – e.g. squats, deadlifts, pushes and pulls ??♀️
3️⃣ SLEEP & STRESS // sleep & stress are often overlooked as factors that might affect fat loss. However, they can be a huge hinderance if not managed. Not only can they increase appetite and cravings, but they can also throw your hormones out of whack
4️⃣ CARDIO // whilst fantastic for health health, when it comes to fat loss, for me, cardio is optional – and is CERTAINLY a lower priority than the above. If you enjoy cardio, cool, chuck some into your plan. But, since we can establish a calorie deficit through nutrition alone, it is NOT a necessity. Cardio typically burns fewer calories than most of us think, and it can sometimes INCREASE appetite – not what we want ?♀️
⭐ THE HEADLINE ⭐
Focus your energy on the important stuff – that is, a solid nutrition plan paired with strength training underpinned with sufficient sleep and stress management – and you’ll be well on your way to fat-loss success ?
Stay awesome & keep going! ✌️
Luke x
