Carb refeeds are like magic when it comes to fat loss. If you follow a carbohydrate refeed properly, you’ll retain more muscle, lose more fat, and perform better over the long term. And they’re also a good way to enjoy your favorite foods on a semi-regular basis if done correctly. [Read more…]
Today’s video topic comes from a reader request: “I have trouble losing fat in my tummy and getting stronger” and we’re covering that topic, fairly succinctly.
First we talk about how body fat is distributed, and why the last bit of fat on the abs, love handles, glutes and hips tends to be the last to go on a diet.
Then we talk about the type of training that is best suited for these goals, as well as how spot reduction is not a reality.
I also cover the specifics of a deficit being the most important aspect of the diet, not so much the meal combinations, or specific macros. I do mention my preferred macro ideas, however.
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Training for fat loss — so many opinions, and so many decisions. Since I am a proponent of maintaining good habits, and having a very clear focus on what you’re trying to accomplish, I personally subscribe to Occam’s razor when thinking about fat loss, programming, and above all, sticking to the plan.
Occam’s razor, if you’re unfamiliar, is the philosophy that states in the case of two or more explanations, the simpler one is probably best, and usually better.
I don’t want to overlook the importance of precision in programming and diet for the advanced trainee, and understanding where they are personally with training and diet experience, but most advanced folks are typically getting an outside opinion and coaching to keep them on track.
So let’s talk about training for fat loss, and what you should consider if you’re trying to get the most out of your efforts. [Read more…]
Fat loss, dieting, getting shredded, leaning out, weight loss — whatever you want to call it, it’s all the same end-result. More muscle, less fat, better definition is what we all want. [Read more…]
The phrases ‘how to lose fat’ and ‘how to lose weight’ are some of the most commonly searched terms in Google, and it’s no surprise given the obesity epidemic in America.
When someone searches for ‘how to lose weight,’ they’re almost always looking for an explanation or solution on how to lose fat. Losing weight is quite easy, but losing body fat, and keeping it off, is a more intricate process.
There are great, as well as horrendous, ways to go about this process. Some will leave you lean, strong and happy, while others will leave you hungry, famished, and prone to gaining the weight (and fat) back.
In this piece, I’m going to cover the following topics:
- How to lose weight (what is weight loss, really?)
- What fat loss is
- What causes fat loss to happen
- How to lose weight/fat fast (though not recommended)
- How to lose weight with fad diets (not the best idea)
- Can you eat junk food and still lose fat?
- My thoughts on IIFYM (if it fits your macros)
- The use of fat loss supplements
- Should you follow a specific meal plan?
- All about food combinations
- My preferred method for losing weight, torching body fat and keeping it off
What Is Weight Loss?
I understand the question seems simple, but it needs a definition and some explanation for further understanding. [Read more…]