“How can I lose fat around my stomach and achieve weight loss?”
It absolutely baffles me that weight loss is still so misunderstood… We’re living in the generation of knowledge and Google searching. Yet I get asked this question about each and every day.
Let me try and put this as simplistically as possible so you’ll never have to ask the above question again…
Losing weight and losing fat has got NOTHING to do with specific exercises. No matter what anyone tells you, you CANNOT lose belly fat by doing crunches and working your abs.
The ONLY way to lose fat and achieve weight loss successfully is by tipping the scale of energy expenditure.
You will have heard this before I’m sure… Just as I’m sure somebody has tricked you into believing that it’s much more complicated than this…
But the truth is that in order to lose weight your body must burn more calories than it’s fed. That’s literally it.
“So basically you have to starve yourself?” I hear you ask. Well the answer is no, you definitely don’t…
The ideal range of calorie deficit to lose weight effectively and sustainably is between 300-800 calories per day.
Lets say your body burns 2,500 calories per day.
If you reduce your daily calorie intake to 2,000 calories, then your body will find the extra 500 calories from your muscular tissue and your fat reserves. This is how the burning fat part happens.
If this was the case you would then lose around 1 pound of bodyweight per week. (A pound of fat is equal to roughly 3,500 calories). This is because your body is now using its own reserves as its source of fuel, NOT food.
“So if weight loss is all about the calories, then why do I need to exercise?”
The simple answer is you don’t.
However, the benefits of including exercise in your regime are limitless.
Firstly, exercise burns extra fuel that your body must find from somewhere. Meaning that when you exercise you are further tipping the scale towards burning reserves rather than food. On the assumption that you are already tinkering on a calorie deficit.
Let’s continue with the above example of your body needing 2,500 calories a day…
In this example you are eating 2,000 calories a day so that your body is in a calorie deficit of 500 calories.
Lets say that as well as monitoring the calories that you consume you go for a walk, which burns an extra 300 calories.
This means that your body is now going to need 2,800 calories, putting you at a deficit of now 800 calories.
This is obviously going to speed up the losing weight process.
Assuming that you follow my example here, now you’ll understand why exercise without a carefully planned and monitored diet is pointless.
Burning extra calories is one of many benefits of exercise
If you want to lose weight in order to improve your appearance, exercise is a must.
Losing weight via dieting alone leaves your body weak, depleted and shapeless.
When we exercise with the goal of developing muscle tone, building postural and functional strength, we start to look great.
Sure, it’s possible to lose weight without exercise… But the magic combination truly is a healthy blend of diet and exercise.
It is absolutely key to be aware of roughly how many calories we are consuming each day, regardless of the goal. In addition it is equally important to develop a well planned exercise regime.
This way you lose weight, build strength & tone, improve immune function, have more energy and much more.
The type of training I do with each and every one of my clients combines all of the above factors. This dramatically speeds up the process and ensures that every action – be it dieting or exercise – has a very clear intention.
When clients want to lose weight as quickly as possible I introduce them to metabolic resistance training. This is where you use weighted movements to expend maximum energy in short bursts of effort.
This type of exercise is great fun as it keeps you stimulated and doesn’t get boring, it makes you stronger quickly and works wonders for core strength and back pain.
Here Is A Video I Recorded A While Back Explaining 3 Key Mistakes People Make When Trying To Lose Weight