How to set up a successful fat loss phase..our top tips!
Fat loss simplified!
When it comes to achieving “optimal” fat loss, there are many factors to consider.
It becomes a little more nuanced than just eating less & moving more. The factors outlined here are the 5 highest value principles that need to be implemented correctly to achieve your fat loss goals.
Calorie deficit
On average 0.5kg/lbs is considered an ideal rate of fat loss per week
0.5kg of tissue (body fat) is equivalent to 3500 calories
In order to achieve this, simply remove 500 cals from your daily intake which = a reduction of 3500 cals per week
It’s important to use diet breaks/refeeds periodically to reduce the negative implications of long term caloric restriction
Progressive overload
The goal of resistance training during a fat loss phase is to preserve muscle tissue
The way we do this is by monitoring training performance
Your training should be progressing week to week by either increases in load, reps, sets or a combination of all 3
When training progression stalls, it’s often an indication to employ a deload strategy to reduce overall fatigue
Sufficient protein
During a dieting phase a higher protein intake is generally recommended > anywhere from 2 - 2.5g per kg/bw
Higher protein recommendations are due to the fact that protein is highly satiating (keeps you fuller for longer)
It has a higher thermic effect of food (burns more energy @ rest)
It’s responsible for rebuilding & repairing muscle tissue from training
Cardio
Cardio can be a great tool to utilise during fat loss phases to aid in the liberation of fatty acid cells as well as increase energy expenditure to speed up the fat loss process, especially when calorie reduction isn’t possible
HIIT style cardio is only recommended during the early stages as it can impair recovery, which isn’t ideal during the later stages of dieting
LISS is the general consensus as it is less physically demanding & doesn’t detract from your overall recovery
Food volume
Calories & food volume have an inverse relationship when calories are reduced, naturally food volume needs to increase
This is where food swaps are important to ensure you’re eating food that keeps you fuller for longer & are less calorie dense
Eat mostly fruits, vegetables, lean proteins & starchy carb sources
Keep highly palatable foods at a minimum, however don’t eliminate any food groups as you still want to keep a nice balance here