In the following article, I will be covering several topics that ‘cutting fat’ encompasses. For example, I will present exercise as a modality, as I have done in the past, namely due to the fact that it has substantial research and evidence to back it’s clear results.
What you should not look for in this article is a ‘magic pill’ or shortcut that will fast-track you to losing weight and cutting fat. Why? Because if such a pill even did exist, due to the fact that no lifestyle change has been made, there is a high-likelihood that any fat-lost will return quickly.
I’m going to quickly share an embarrassing story with you that’ll hopefully put some things into perspective…
The reason why I consider myself an expert in weight loss is because I’ve been progressing my own body composition for several years now.
Initially, I began the journey in 2012 – being about 40lbs/18kg overweight and looking for ways to cut fat quickly. I tried all sorts of fad weight loss modalities that claimed amazing results but simply didn’t work. Sadly enough, I briefly researched surgical (liposuction) to remove fat fast, but thankfully didn’t entertain that notion for long as I knew it came from unrealistic laziness.
Now when I examine the whole concept of liposuction, it has many flaws, namely that anyone undergoing such a procedure has not made sufficient life changes to actually sustain themselves after the operation. The body also undergoes trauma during the operation. Additionally, the body itself has not “worked” for its new composition, and therefor has a high likelihood of reverting back to the previous state.
The take-away here is that, if you want to lose weight, you will need to do the work. But you’ll enjoy it more and more as you progress – trust me!
After having lost the 40lbs/18kg of extra weight through exercise and how, when, and what I ate, my body fat percentage dropped to 7% – where I then began working my way back up in weight but as muscle.
Over the last 2 years, I have been focusing on developing 20lbs/9kg of lean muscle mass – which I estimate will be achieved by 2022 of course through further exercise and dietary habits.
I’m writing the below suggestions after having initially gone through the process of losing weight quite effectively.
These steps to losing weight are quite simple:
1. Have a Proper Attitude
Your attitude is one of the most important aspects of the entire weight loss process, and deserves first placement on this list! It encompasses your mental fortitude to create a plan and strategy, and set things in motion in a way that the result is inevitable.
How do you determine which result is ideal for you? Look within your thoughts and see what it is you feel you cannot accomplish and then challenge that – envision yourself as the epitome of that which you seek. That which you can conceptualize you can achieve!
Do you want to align to that healthier, stronger, happier version of yourself? It’s already there! This is the attitude – let’s go.
2. Exercise with a Strategy
Some people reading the heading of ‘exercise’ may immediately want to scroll past and continue reading to the next recommendations, however, those people would be missing out on the true potential exercise has in store for not just losing weight but fortifying your mental attitude.
The best way exercise can support your weight loss efforts is by utilizing Intermittent Fasting or Time Restricted Eating (which we’ll get into under the heading eating) in conjunction with workouts. The exercise strategy should be in the direction of cardiovascular workouts before and after weight lifting training.
A general example of a 60-minute session could look like this:
- Warm-up cardio workout 10-15 min
Exercises: quick pace walk, jog, run, bike, elliptical, stairs etc.
- HIIT (High Intensity Interval Training) where not only do you burn more calories, but the effect of all that intense exertion kicks your body’s repair cycle into hyperdrive. Meaning you burn more fat and calories within 24 hours after a HIIT workout compared to a steady-pace run.
Exercises: sprints, speed bike, sped elliptical, running stairs/hill sprints, plyometrics, burpees etc.
- Weight lifting training 30-45 min
Exercises: squats, deadlifts, bent over rows, dumbbell press, bench press, leg press, cable work etc.
- Cool-down cardio workout 10-15 min
Exercises: slow pace walk, light jog, casual bike, elliptical etc.
Exercising this way will focus the bulk of your efforts towards weight loss and cutting fat – and if you’ve been fasting during exercise, you’ll reap awesome fat loss benefits