5 Rules for Successful Fat Loss

If you read a lot of things online, fat loss can seem like a confusing, often complicated, difficult mountain to climb. This is not the case and following a few key principles can get you much closer to your goals of a leaner, healthier physique.

1, Are you in an energy deficit?

When it comes to losing body fat, one of the key principles that many people focus on is creating an energy deficit. An energy deficit occurs when an individual consumes fewer calories than the body expends over a period of time. This deficit results in the body turning to stored energy, primarily fat, to make up for the shortfall. While the concept of being in an energy deficit may sound simple, its importance cannot be overstated when it comes to achieving fat loss goals.

For anyone looking to shed excess body fat, being in an energy deficit is absolutely crucial. At its core, fat loss is a process that boils down to energy balance, calories in versus calories out. To lose weight, including body fat, one must consistently consume fewer calories than the body needs to maintain its current weight. This creates a calorie deficit, prompting the body to tap into fat stores for energy, leading to a reduction in overall body fat.

Achieving and maintaining an energy deficit is essential for fat loss because of the fundamental principles of thermodynamics. Simply put, weight loss cannot occur without an energy deficit. The body must burn more calories than it takes in to prompt the breakdown of fat stores. Therefore, those looking to lose body fat must focus on creating a sustainable energy deficit through a combination of diet and exercise.

Creating an energy deficit through diet involves consuming fewer calories than the body needs for basic functions and daily activities. This typically requires individuals to pay close attention to portion sizes, food choices, and overall caloric intake. 

Most people are terrible at estimating their calorie intake, most under-reporting how much they are eating. In order for optimal results, you must be accurate and be accurate for a consistent amount of time. I recommend using app’s such as MyFitnessPal to assist in this tracking.

The deficit trend you create over a week is far more important than what's going on daily. It's a common trap that people do well with compliance for 5 days of the week and then completely blow the deficit they have created by overeating at the week (through both food and alcohol intake).

Additionally, as you lose weight, the energy required to carry your body around, in addition to some slowing of the metabolism, means that as the diet progresses you will need to gradually adjust your intake downwards in order to maintain the deficit. This is a common trap people fall into. Eventually, you will stall in your fat loss if this isn’t slowly adjusted. 

In addition to managing caloric intake, incorporating exercise into a fat loss regimen can help amplify the effects of being in an energy deficit. Physical activity not only burns calories but also boosts metabolism, making it easier to maintain a calorie deficit over time. Incorporating a combination of cardiovascular exercise, strength training, and flexibility work can help individuals maximize fat loss while preserving muscle mass. 

This being said, I caution trying to rely on exercise alone to create an energy deficit. It's far easier to consume calories than it is to burn them off.

2, Are you eating enough protein?

Protein intake is crucial when on a fat-loss diet for several reasons. Firstly, protein helps in preserving lean muscle mass while losing fat. When consuming fewer calories to promote fat loss, there is a risk of losing muscle mass along with fat. Adequate protein intake can help mitigate this loss by providing the necessary building blocks for muscle maintenance.

Secondly, protein has a high thermic effect, meaning that the body expends more energy to digest and metabolize protein compared to fats and carbohydrates. This increased calorie expenditure can support the overall goal of a calorie deficit for fat loss.

Additionally, protein is highly satiating, which can help control hunger and cravings while on a reduced-calorie diet. By feeling full and satisfied, individuals are less likely to overeat or snack on high-calorie foods, thus supporting their fat-loss efforts.

Overall, prioritizing protein intake while on a fat-loss diet can help preserve muscle mass, boost metabolism, and control appetite, all of which are beneficial for achieving and maintaining a healthy weight.

For my fat-loss clients, I recommend between 2-3 grams of protein per kilogram of body-weight. Generally the leaner you are, the higher the ratio of protein you will need.

3, Are you eating enough fiber?

Fiber plays a crucial role in a fat loss diet due to several reasons. Firstly, fiber-rich foods such as fruits, vegetables, whole grains, and legumes help with satiety, keeping you feeling full for longer periods. This can aid in reducing overall calorie intake, which is essential for weight loss.

Additionally, fiber regulates digestion and helps maintain a healthy gut microbiome. A healthy gut is linked to better metabolism and overall health. By promoting regular bowel movements, fiber assists in the removal of waste and toxins from the body, preventing bloating and promoting nutrient absorption.

When focusing on fat loss, it is important to choose high-fiber foods as they are typically lower in calories and higher in nutritional value. These foods can help control blood sugar levels, reduce cholesterol, and decrease the risk of chronic diseases such as heart disease and diabetes.

Incorporating an adequate amount of fiber into a fat-loss diet is essential not only for weight management but also for overall health and well-being. Aim to include a variety of fiber sources in your meals to reap the benefits of this essential nutrient.

The exception to this rule is people with serious digestive issues, such as SIBO, food allergies and IBS. For these people, a period of reduced fiber intake may be beneficial to help reduce irritation of the gut lining. This may be why some people seem to do well on Carnivore type diets for a period of time, although personally I don’t see this is as a long term solution.

Fermented foods are a valuable source of bacteria to help boost gut health and help your body optimize the use of fiber. 

4, Is the energy deficit you are creating sustainable over a longer period of time?

Creating an energy deficit that is not too large is important for sustainable fat loss over a longer period of time. A moderate energy deficit allows the body to gradually tap into its fat stores while still maintaining muscle mass. 

If the deficit is excessively large, the body may resort to breaking down muscle for energy, slowing down the metabolism (although much less than most people think), and making long-term fat loss more challenging. 

The more common flaw with an extreme deficit here is compliance. If the deficit is too great, the person will be too hungry and ultimately not be able to stick to the plan, often resorting to binge-eating when the hunger gets too much. This can lead to a cycle of starving & binging and their relationship with food can be negatively impacted greatly. 

Additionally, an overly aggressive deficit can lead to nutrient deficiencies, muscle loss, fatigue, and other negative health effects. Striking a balance with a modest energy deficit through a combination of calorie restriction and physical activity is crucial for achieving sustainable fat loss without compromising overall health and well-being.

The leaner you are at your starting point, the smaller your fat loss target should be. Someone who is very overweight may be able to lose a kilo per week, someone already pretty lean may need to target not to lose more than a kilo per month. 

Fat-loss also isn’t always a linear process. Body-weight can swing a bit from day to day depending on hydration, sodium intake, glycogen levels, the content of your gut (whether you’ve had a poo) and your hormone levels (especially reverent in regard to a woman’s monthly cycle). 

It’s best to just weigh yourself daily first thing in the morning and track a trend over a longer period of time (a bit like a stock market investment) rather than worrying about the day to day 'price'. Look at whats going on week after week and month after month. 

As mentioned above, your calorie intake may need to be adjusted as the diet progresses, and you weight less in order to maintain a deficit. 

Are you sleeping enough for fat loss?

Sleep is crucial for optimal fat loss due to its impact on various physiological processes in the body. Lack of sleep can disrupt hormones that regulate hunger, leading to increased appetite and cravings for unhealthy, high-calorie foods. Additionally, inadequate sleep can negatively affect metabolism, causing the body to burn fewer calories at rest

Poor sleep quality is also linked to higher stress levels, which can further contribute to weight gain and hinder fat-loss efforts. Poor sleep will also negatively affect your exercise performance, which will further contribute to hindering your results. 

To optimize fat loss, prioritize getting the recommended 7-9 hours of quality sleep each night to support overall health and facilitate weight loss.

Why most new years resolutions fail

It’s that time of year when gyms are flooded with a new wave of members.

Gym owners and sales teams rub their hands together in anticipation of this cycle every year. They do their best to get new members to sign up to a minimum commitment period when they know that a good percentage of them won’t be attending after a few weeks, and even less in the following months. 

Why Most New Year's Resolutions Fail

Every year, countless people set ambitious New Year's resolutions with the hope of making positive changes in their lives. However, despite good intentions, a large majority of these resolutions ultimately fizzle out. 

There are several reasons why this happens-

Over-Ambition

First and foremost, many people set unrealistic or overly ambitious goals. While it's wonderful to aim high, setting unattainable or vague objectives can quickly lead to feelings of frustration and failure. For instance, someone resolving to completely overhaul their diet and exercise routine overnight may find it difficult to sustain such drastic changes, leading to eventual abandonment of their resolution.

If you can barely run, or inefficiently at best then jumping up to attempt a 5k run after seeing a motivational video from Dave Goggins screaming at you to “Stay Hard MOFO” isn’t going to end well.

If you read a Fitness article telling you that a "real man" should be able to lift 2 times his body weight on a Deadlift, but you don’t even know how to hinge your hips properly, then you can predict that outcome!?

If you go from being completely sedentary at a desk all day to going to the gym six days per week, you will quickly burn out. 

If you are really unfortunate, then from these three scenarios above something may get broken in the process. Physiotherapists make a lot of money off the catastrophes created by this pitfall of over-ambition.

Poor Planning

In addition, lack of a clear plan and accountability can contribute to resolution failures. Simply stating a goal without breaking it down into manageable steps and establishing a support system makes it easier to lose motivation and momentum. Furthermore, many people underestimate the mental and emotional challenges that come with making significant lifestyle changes. Without addressing the underlying mindset and habits, it becomes difficult to sustain meaningful progress.

A vague idea of wanting to lose fat without a proper reference point of where you start either through a caliper test, DEXA scan etc. isn’t going to cut it. It's akin to saying I want my company to make a profit of a million pounds when you don’t even know what your monthly profit and loss is. 

Getting to the gym is great, but what do you do when you are there? Do you just randomly do a bit of this and a bit of that? Do you follow that latest workout from Men's Health demonstrated by some adonis personal trainer that is completely inappropriate for your level? For a guy, the first thing that comes to mind is probably training a bit of chest & biceps. How about Deadlift to help build your booty?

Appropriate exercise selection that is scaled to your current level is very important. If you are unable to do a proper push-up, then don’t even think about trying to do a parallel bar dip. A barbell squat might be totally inappropriate for a person who doesn’t have the shoulder mobility to properly secure the bar onto their back. 

A personal trainer is a value ally here and can help properly plan out the steps in a progressive and structured fashion. Additionally, they are someone who can hold you to account. Let's be honest, most of us are generally poor at doing this for ourselves.

Life Gets In The Way

Finally, life's inevitable curveballs often disrupt people's New Year's resolutions. Unexpected challenges, stressors, and time constraints can derail even the most dedicated individuals, making it difficult to prioritize their resolutions over immediate demands.

This ties in with the previous two points. You need to plan a regime that properly takes into account your individual lifestyle factors. 

For example-

If you are a young twenty-something at university without the commitments of a part-time job, then you may well be able to sustain getting to the gym five to six times per week. Recovery from bouts of exercise is generally better when you are younger. 

However, if you are a mid-forties busy city professional with two children under the age of 10 then getting to the gym twice per week might be the most sustainable approach. It’s possible you could plan time to do more short bouts of exercise at home, but it would need to be planned carefully. Your ability to recovery properly from exercising needs to be factored in too. The more external stressors you already have in your life, the less ‘resources’ you will have to commit to exercise. This is where the expertise of a personal trainer can help balance you this carefully.

Summary

Understanding these common pitfalls can help individuals approach their New Year's resolutions with greater mindfulness and intention, increasing their chances of success. By setting realistic goals, creating a solid plan, addressing mindset and habits, and preparing for potential obstacles, people can increase their likelihood of making lasting changes in the new year.

How To Have A Good Workout- 4 Tips

Going to the gym is an time investment in improving your body, make sure you get the best return from your investment. Here are 4 simple tips on optimising your gym sessions-

1, Progressive Overload

If you want to change how your body looks you have to give it a reason to. Adaptions to training are simply a response by your body to being exposed to a ‘stress’ and then adjusting structurally (muscles, tendons, ligaments, bones), neurologically and chemically (energy systems) to better be able to handle this stress the next time.

Over time it’s essential to gradually push forwards to get stronger. If you are lifting the same weights that you did 3 years ago you’ll likely look the same.

On this theme it’s also important to stick to a particular set of exercises for some time in order to give yourself time to improve. Changing your programme too frequently doesn’t allow this to happen.

Generally I’d recommend to stick to a particular programme for at least 6-8 weeks. For more advanced lifters with several years of lifting experience sticking to the same exercises but adjusting the sets, reps & tempo after 2- 4 weeks can be sometimes be a strategy to promote continued progress. 

2, Good form, good form Dammit!

What good is a gym programme if you find yourself injured several times a year? Progress takes time and injuries can set you back weeks and even months. Unfortunately we loose gains we make in the gym faser than we create them.

Exercises have been created in mind to work a muscle through a full range of motion in order to maximise the adaptive response. For the majority of people using a full range of motion is your best strategy for safe & effective training. 

Using a partial range of motion can be useful for certain specific situations such as in Powerlifting & Strongman or if your sport has a particular demand to be strong in a narrow range of motion. Specialisation training to help get through sticking points.

However for most of the gym population its doing nothing more than stoking your ego and possibly increasing your risk of injury.

An additional benefit to using a full range of motion is the exercise is in itself a ‘loaded stretch’ so over time using a full range of motion can help to ‘unstick’ some areas that might otherwise feel tight. 

https://www.ncbi.nlm.nih.gov/pubmed/23629583/

3, Emphasise Compound Movements First

Exercises such as the Squats, Deadlifts, Lunges, Chin/Pull-Up’s, Dips, Presses and Rows should be your bread & butter movements you spend the most time on when exercising. These types of exercises active the maximal amount of muscles.

Focusing your energy progressing from shoulder pressing overhead 30KG’s to 50KG’s is going to do much more for your shoulder development then performing 3 sets each of a front raises, side raises and rear deltoid raises with a 4kg’s weight. 

Similarly improving on being able to perform 3 Chin-up’s & Dips to being able to do 9 is going to do way more for your arm development than performing 8 different exercises for your biceps and triceps.

No don’t get me wrong there’s nothing wrong with adding some supplementary direct arm, shoulder or glute work but only after doing the basics compound lifts first.

4, Set A Time Limit

Following on the previous recommendation you should set a time limit to the amount of time you spend on any given training session.

45-60 minutes maximum per session 3-4 x per week is optimal for most people. Whilst gym sessions can be longer some some spots specific purposes, I.E. when training some involving a lot technique like olympic lifting or requiring longer rest periods for maximum strength training & powerlifting this isn’t appropriate for most people.

I recommend to set strict rest intervals between your exercises and use either something like an old digital Casio watch or a dedicated timer so that you avoid the temptation of getting distracted by your phone. I am of the belief that Tinder has done much to ruin peoples gains over the years!

Get in, primarily focus on progressing on the big compound movements first and then leave. It’s a spiral diminishing returns to spend any more time than this.

Ultimately the gym should be a tool to help enhance your experience of life outside of the gym and should not be the sole focus of your spare time.