If you are looking to get fit and healthy, fat loss should be at the top of the priority list. And although it sounds straight forward, for many, it is a confusing and complicated process. A process that raises a few questions. Here is a look at some of the most common questions people have. Hopefully this can clear things up and help move you in the right direction!
1. How do I tone up?
Toning up means building muscle and losing fat at the same time. Unfortunately, it isn't a particularly easy thing to accomplish. To build muscle, your body requires you to consume more calories. To lose fat, you have to consume less. See the problem? While it is possible to achieve, the best bet is to focus on one area or the other. If losing weight is your main goal, focus on fat loss. Just be careful to avoid crash diets which can cause you to lose the muscle you already have!
2. How do I lose body fat?
You need to eat fewer calories than you spend. While counting calories over the long term can have a limiting impact, doing it for a week or two is a good idea. It will help you to understand how much you are actually eating. While you are going to hate this part, weight loss needs to happen slowly. If you do it too quickly, you will also lose muscle which will slow down your metabolism and increase the likelihood that the weight will come back. If you aren't happy with the idea of eating less, create your calorie deficit by training more. Just don't overdo it! Your body needs rest too!
3. How much cardio do I need to do?
There is no one answer to this question -- everyone is different. While cardio has its benefits, it isn't necessary to do hours of it. Try something shorter and more intense like a HIIT program coupled with weight training for the best results. HIIT programs have been shown to increase your fat burning potential for a full 24 hours after you've completed the workout compared to 1 or 2 hours for traditional cardio. Hard to argue with those numbers!
4. How many hours a day do I need to train?
Despite that you may think, you don't have to train half the day to see fat loss. Restricting your calories and not allowing your body to rest and recover, you may actually begin to store fat! So, if you've scaled back your diet and are hitting the gym everyday without seeing results, you may want to change your approach. If you are looking for short, quick, intense workouts, (or even longer, less intense ones), Sweatflix℠ is the place for you! With Sweatflix℠, you will have access to our entire catalog of workouts (over 115 hours of workouts), with new and exclusive content being added all the time! Learn more here!
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5. Do I need to do weight training to lose fat?
One of the best ways to change the composition of your body is to weight train. Period. Weight training shapes and sculpts you. And if you are working in a calorie deficit, weight training will help to prevent muscle loss!
6. How much food do I need to eat?
Again, there is no one answer to this question. The answer to this question has to take into account your age, weight, height, gender, amount of muscle and activity levels. So, if you are already eating an impeccably clean diet and not seeing a change, consider reducing your intake slightly. Again, don't crash diet, just reduce a little.
7. What should I eat to lose fat?
You should eat balanced meals that include protein, carbs, and fats. it is also important to choose foods that are as close to their natural state as possible. Think raw, whole vegetables versus something processed and packaged. Doing this will maximize your nutrient intake while making you look and feel phenomenal! If you want more information on how to balance your meals, calculate your calories, and keep your taste buds from getting bored, check out the BodyRock Meal Plan.
8. Do I need to count calories to get results?
At first, it can be a useful tool to determine who much you are taking in. But over time, it can lead to obsessing about what you are eating. It is important to remember that metabolic functioning is much more complicated than calories in/calories out. The quality of the calories you eat matters too. Focus on nutrient dense foods instead of calorically dense foods.
9. Do I need to do fasted cardio?
It is a popular belief that you will burn more calories from fat if you do a fasted cardio workout. But there is no evidence to support this as a long term effective fat burning option. But, listen to your body. If you like doing your cardio this way, have at it.
10. Should I use fat burners?
These are not necessary. Train smart and eat a balanced, nutrient rich, clean diet and you'll find the results you're looking for!
Does this answer all of your fat loss questions?