Cracking The Code for Fat Loss: A Tactical Approach

Hello, Friend!

When shedding excess fat, the core idea is pretty straightforward: you’ve got to eat a bit less than your body uses. Think of it as getting your body to use its stuff for energy when food is insufficient.

A Tactical Approach:

  1. Finding the Right Amount to Eat:
  • You kick things off by figuring out how much food keeps your weight steady. After two weeks of keeping a close eye on what you eat, if your weight stays put, that’s where we begin. Cut 20%, and that’s your new goal.
  1. Taking Care of Your Muscles While Losing Fat:
  • You want to keep your muscles safe while shedding the extra fat. This means making sure you eat enough protein. Picture 1 gram of protein for every pound you weigh. If you’re not a big fan of protein foods, you can dial it down a bit.
  1. Sending a Clear Signal to Keep the Muscles:
  • Communicate with your body through weight training. It’s like telling your body, “Hey, keep these muscles; they’re important!” You focus on lifting weights that challenge you but don’t push too hard.

Other Important Stuff:

  • You get to choose whether you prefer more carbs or more fats. The idea is to make a plan that you can stick with.
  • Start with 3 meals and maybe 1 snack a day. You can change how often you eat every two weeks. Some people like smaller meals more often; others like bigger meals. It’s all about what works for you.

Special Training:

  • Use resistance training to create an additional metabolic effect. It helps keep the muscles you have and get stronger. Focus on exercises that keep you engaged and moving.
  • If there’s time, add exercises that make your heart beat faster, like swings or battle ropes.
  • And don’t forget a daily walk, just 10 minutes after meals. It’s super helpful.

Extra Boosters:

  • Simple vitamins like a multivitamin, vitamin D, and fish oil can be a good idea. And if you need extra protein, a protein shake can help, but think of it more like a food choice than a special supplement.

Summing It Up:

  • If protein intake and total calories are the same, all diets will result in the same rate and amount of fat loss. The secret is finding a plan that suits you, and your busy lifestyle.

Fat Loss Emphasis:

  • For fat loss training the primary goal is to maintain muscle when in a caloric deficit. Burning calories is a secondary goal. Weight training first, cardio a distant second.

Remember, it’s not just about losing fat; it’s about keeping your strength up on this journey.

Stay strong, stay focused.

Sifu Oscar

 

P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: kungfu@wahlum.com for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
Email: kungfu@wahlum.com for info.

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