From Cardio Queen to LEAN Machine...
When it comes to fat loss its important to establish your goal at the outset. If you don't have a destination that you want to get to, how can you expect to go in the right direction?? Once you have a clear idea WHERE you want to get to, its important to know where you are now, i.e. your starting point. Only when you have the two clear in your head, can you begin to map out what you need to do to get there. Destination CHECK - Current location CHECK - Route Map CHECK.
Taking the time to understand where you are now will help you to workout HOW you bridge the gap to get to where you want to be. Its no different to planning any journey - and one size approach doesn't fit all.
My recommendation is to change one or a few of your current behaviour /habits at a time from your current lifestyle. Do enough to make a change but don't try and do too much or you'll be less likely to succeed or stick to it for the long term.
GOAL ONE 'I WANT TO LOSE FAT & WEIGHT'
If your goal is to lose weight AND drop body fat then achieving a calorie deficit is key. If you are over weight for your size/age and also carrying a higher ratio of fat to lean body mass, your priority must be NUTRITION as number one. The best nutrition plan for you to follow is simply the one that you can stick to over the long term. Your training should simply support this goal and is the second priority after your nutrition. Move more (NEAT - see previous BLOG post), such as daily walking or do something formal that you enjoy. In the gym RESISTANCE training (lifting weights) should be your priority - not necessarily to burn calories but also to maintain lean muscle mass, as ultimately the more lean muscle you have the faster your engine/metabolism is to drop weight and help you get leaner.
GOAL TWO 'I WANT TO LOSE FAT AND LOOK MORE TONED'
If you want to lose fat and look 'more toned' it is all about improving you overall body composition. its possible for slim people to carry too much overall body fat ratio - often referred to as 'skinny fat'. You might have a healthy weight for your size/height and to the normal eye not look overweight but when you're naked you might have areas of stubborn body fat, often around the belly, upper arms. Dieting hard isn't the goal here. And doing more cardio activity or classes isn't the solution! instead you should follow a smart RESISTANCE training programme that challenges you. Focus on getting quality protein in your daily neutron to support our lean muscle building, help recovery and remove junk from the diet that is contributing to the fat deposits. Calorie wise aim for maintenance calories or just very slight;y below, nothing drastic.
GOAL THREE "I WANT TO BE THE BEST I CAN BE'
If you are small and light, not overweight with a petite frame, you might simply want to improve your overall fitness and improve how you feel about your body. Or you might have succeeded in dropping weight and reducing your body fat percentage and now want to continue to maintain the results. The key for you in the gym is lifting weights and progressive/steady over load. Your nutrition should support your training as fuel rather than the other way around. Eating enough for improved performance and progress is key! Build the engine for a fitter, leader, stronger and happier healthier life!
Remember whatever your personal GOAL, change is a process not a destination. Your goals will change over time and how you look/feel /perfrom will also evolve over the process as you continue to learn about yourself and progress in your training.
LOSE FAT & WEIGHT = calorie deficit + NEAT + lift
LOOK LEANER = calorie maintenance or small deficit + meet preen needs + less cardio more lift
MAINTAIN FOR LIFE = Lift + eat to fuel + meet protein needs for recovery