Imagine If Fitness Studio Newport Beach

Here’s the deal when it comes to fat loss.  First of all it’s simple.  Yes that’s right I said simple.  Not easy, but simple!  This month I’ve outlined the basic formula to help each and every one of my readers get a little closer to achieving their goals.

The major two components of fat loss are a proper nutrition and exercise program.  Let’s break these two groups down into subdivisions and talk about it from there.  First of all nutrition….which I know is everybody’s favorite topic – is actually quite simple.  Here is what you need to know:

1. Eat whole foods provided by Mother Nature.
2. Avoid any foods that are packaged, processed or refined. That includes alcohol.
3. Vegetables, Vegetables, Vegetables (Many of the top fitness professionals have found a direct correlation to how much and how quickly a person looses body fat to how many vegetables they consume each and every day.  So eat your veggies!
4. You must consume fewer calories than you burn period.
5. If your ancestors didn’t eat it 1000 years ago than you shouldn’t either.

Exercise is broken down by importance. First, weight training, then cardio. Here are the keys to weight training:

1. Perform 3-4 weight bearing sessions per week.  These sessions should only last 45-60 minutes and ideally be spaced out with 24 hours of rest between them.
2. Focus on big compound movements:  Squats, dead lifts, pushups, rows, cleans, lunges, step ups etc.
3. Variety: Some time ago one of my fitness mentors reminded me of an old saying regarding the definition of insanity: which is to keep doing the same thing over and over again and expect different results. Change is good and it will help you to achieve your goals.

Keys to cardio:

1. If you want fat loss do 2-4 cardio sessions per week.  Also do your cardio on another day or after your weight training session.  Not before!
2. Stick with interval training.  This has scientifically and in real life been proven to burn more fat, increase VO2 max, and produce less wear and tear on the body than moderate paced long duration cardio.  Most people can start with a 1 work 2 rest ratio for approximately 3 rounds, eventually working all the way to 10 rounds.  Example: on an elliptical 30 seconds fast and 1 minute rest.
3. Don’t be confined to the stigma that cardio must be performed in a gym on a treadmill.  Mix it up:  use a hill in your neighborhood, walk and run with a friend, or go for a swim.

Again just to recap the Secrets to fat loss:  a diet rich in whole foods provided by mother nature, a sound weight training program about 3 days a week,  and if you still have time left over add in some interval cardio training.