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6 things you can do in 24 hours to help maximise fat loss
You still need a calorie deficit but here's 6 things that can help fat loss.
All you tend to hear nowadays is ‘create a calorie deficit’ from fat loss coaches.Since it became sexy to be ‘team science’ the calorie deficit hashtag has been used to death by anyone trying to sell diet plans.It is the one thing you absolutely must have in place for an effective weight loss program. No body fat is going to be shifted without a deficit.Despite this fact there are plenty of people trying to tell you that their superfood, maximal fat burning diet will melt fat off you in 2 minutes.Here’s some free advice, just ignore those people. You need to keep to a calorie deficit. However that can be a task in itself. That’s a topic for another post but here’s some other things you may want to consider adding to help you.This is not a ‘Top 6’ list, it’s just a list of things to consider to get those extra 1-5% results.
Eat a High Protein Diet for Improved Body Composition and Lower Body Fat Levels
Latest research into higher protein diets always shows one trend – the people improved their body composition. This means that they didn’t necessarily lose weight but they did increase their ratio of muscle to fat, or conversely, reduced their level of body fat to muscle. Higher protein seems to help fat loss happen more esily.How can this happen without losing weight? Well if you were to gain 1kg of muscle and lose 1kg of fat at the same time your body weight would be the same but your composition would be different.You may still be 90kg, but now 1kg more is muscle and 1kg less is fat. This is why weight is not a major indicator of body fat levels and why you should never just go on body weight as the determining factor for progress.I’ve worked with many clients who have seen this happen. I’ve also worked with clients where we have hit a brick wall in terms of progress and actually increased their total calories by adding in more protein with the result being an improved body composition.Therefore I would highly recommend keeping a high level of protein in your diet. Not just any protein though, protein that is rich in all of the amino acids, especially the essential amino acids. Foods like* Protein Coffee* Protein Breakfast Cereal* Protein Chocolate bars eg Snickers* Protein Crispsare all very poor sources of quality protein and just cost loads more money for little to no extra protein in the product.Instead choose sources like* Lean Beef* Chicken* Turkey* Tuna* Salmon (be careful of fat pushing up calories)* Eggs* WheyVegan and Vegetarian sources such as * Beans* Pulses* Legumes* Seitan* Tofu* EdamameAre all good choices but you may need to supplement with a BCAA or EAA drink to make sure you get the optimal amount of Leucine (an amino acid responsible for muscle growth)
Supplement with Creatine for Increased Energy Output in the Gym Creating More of a Calorie Deficit
Creatine is fast becoming a sort of super supplement. Not only it is referenced in thousands of studies as a potent performance improver in strength and power sports, it is also now becoming more used in brain studies.Recently a study showed that creatine reduced instances of depression in women who had a higher level of dietary creatine.It’s also been shown to help with reducing muscle wastage in people with immobilised limbs for example after an accident.However it’s main use remains as a performance enhancer and it provid...
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By Tom BlackmanYou still need a calorie deficit but here's 6 things that can help fat loss.
All you tend to hear nowadays is ‘create a calorie deficit’ from fat loss coaches.Since it became sexy to be ‘team science’ the calorie deficit hashtag has been used to death by anyone trying to sell diet plans.It is the one thing you absolutely must have in place for an effective weight loss program. No body fat is going to be shifted without a deficit.Despite this fact there are plenty of people trying to tell you that their superfood, maximal fat burning diet will melt fat off you in 2 minutes.Here’s some free advice, just ignore those people. You need to keep to a calorie deficit. However that can be a task in itself. That’s a topic for another post but here’s some other things you may want to consider adding to help you.This is not a ‘Top 6’ list, it’s just a list of things to consider to get those extra 1-5% results.
Eat a High Protein Diet for Improved Body Composition and Lower Body Fat Levels
Latest research into higher protein diets always shows one trend – the people improved their body composition. This means that they didn’t necessarily lose weight but they did increase their ratio of muscle to fat, or conversely, reduced their level of body fat to muscle. Higher protein seems to help fat loss happen more esily.How can this happen without losing weight? Well if you were to gain 1kg of muscle and lose 1kg of fat at the same time your body weight would be the same but your composition would be different.You may still be 90kg, but now 1kg more is muscle and 1kg less is fat. This is why weight is not a major indicator of body fat levels and why you should never just go on body weight as the determining factor for progress.I’ve worked with many clients who have seen this happen. I’ve also worked with clients where we have hit a brick wall in terms of progress and actually increased their total calories by adding in more protein with the result being an improved body composition.Therefore I would highly recommend keeping a high level of protein in your diet. Not just any protein though, protein that is rich in all of the amino acids, especially the essential amino acids. Foods like* Protein Coffee* Protein Breakfast Cereal* Protein Chocolate bars eg Snickers* Protein Crispsare all very poor sources of quality protein and just cost loads more money for little to no extra protein in the product.Instead choose sources like* Lean Beef* Chicken* Turkey* Tuna* Salmon (be careful of fat pushing up calories)* Eggs* WheyVegan and Vegetarian sources such as * Beans* Pulses* Legumes* Seitan* Tofu* EdamameAre all good choices but you may need to supplement with a BCAA or EAA drink to make sure you get the optimal amount of Leucine (an amino acid responsible for muscle growth)
Supplement with Creatine for Increased Energy Output in the Gym Creating More of a Calorie Deficit
Creatine is fast becoming a sort of super supplement. Not only it is referenced in thousands of studies as a potent performance improver in strength and power sports, it is also now becoming more used in brain studies.Recently a study showed that creatine reduced instances of depression in women who had a higher level of dietary creatine.It’s also been shown to help with reducing muscle wastage in people with immobilised limbs for example after an accident.However it’s main use remains as a performance enhancer and it provid...