6 advanced fat loss tips
Written by Mark Coles - Follow on Google+ | Facebook | Twitter
You may have been sitting at a certain body fat percentage for a while and wondering what you need to do to get lower.
When it comes to getting to low body fat levels, you have to be in a completely different mindset. There aren’t many people who display the discipline and commitment to really discover what their physique could look like this low.
Many people look at the body building world and immediately jump to crazy assumptions as to the reasons why they’re all in fantastic condition. To get to that level, their nutrition, training and recovery is meticulously planned right up to the final day when they step on stage. Bodybuilders are constantly learning about their physiques, what works for them, what foods make them look heavy or carry more fluid and also seeing what extra strategies they can use to lose that extra bit of body fat and come out on stage in peak condition. They make many sacrifices along the way, training, resting and eating take priority over anything else, until the job is done.
The reason we're telling you this, is so you can really get an idea of the commitment that is required to get into this type of shape. Sure, the standard fat loss strategies that you read about all over the internet help many people shift years of excess weight and body fat, but then there’s the select few that spend most of their life in great shape but who really want to take their bodies to another level. So when we receive emails from people who ask about getting below 8% body fat and they tell us they’ve been trying everything possible, it’s always never the case.
So here are some tips to help you enter into the world of being very lean
Make a clear decision right from the start what you want to achieve, and then stick to it
In many cases, people say they want to be in great shape but they’re not prepared to actually sacrifice what is necessary to get there. If you play at being lean, you won’t make it very far. Set a time frame to achieve your desired body fat level by (say 12 weeks), commit yourself to planning, preparing, training, resting and recovery.
Take your time
There is a very good reason bodybuilders and figure athletes take 12 – 16 weeks to get in stage condition - it takes time! Anyone trying to rush the process will only lose valuable muscle mass and end up looking very skinny and flat by the end.
Be strategic with re feed/off plan meals
One of the first things people ask me when they start a transformation “When will I be having my off plan meal”. People use off plan meals way too often as a cop out and an excuse for their poor will power. When you’re working to get your body fat level very low they’re not a reward, they’re actually part of the strategy. In most cases further into the diet, you will be eating a lot less carbs than normal so the reefed does help to replenish muscle and liver glycogen levels. On your path to single digit body fat levels you’re more than likely going to go down one of two routes. The first one is low carbs all the way, this is where you would have the strategic high calorie/carb days and your diet will be based mainly on lean protein sources, essential fats and vegetables. In this situation, I would structure re feeds based on the appearance of your physique, your energy levels and your weight (if you’re losing weight too quickly, a planned high calorie day can slow this down). The second is starting off with more carbs in your daily plan (say 40%) you’d then gradually cycle them down as you go week by week.
Don’t be frightened to make changes along the way
Remember, you’re body is unique to you and therefore one style of fat loss that works for someone else may not work for you. So if you find you’re not shifting body fat and you’re following a particular nutrition programme, it’s ok to make some changes along the way. Fat loss isn’t about sticking to one eating plan the whole way through a 12 or 16 week period, quantities and ratios of food groups will need to be manipulated every so often to force your body to adapt.
Don’t be afraid of cardio
Your goal isn’t to try and improve your aerobic system like we see so many people doing. Steady state cardio serves merely as a tool to expend extra energy or fuel to help you along the path to a shredded physique.
Gradually increase your steady state cardio as the transformation goes a long
We hear of way too many people kick starting a fat loss program by adding in crazy amounts of anaerobic interval sessions and steady state cardio sessions, only to learn that they’re losing weight at a rapid pace as they’ve burned themselves out. If you’re losing more than 1 – 2 lbs per week, there is a very strong chance that you will be losing all that hard earned muscle mass. For many people, gaining the muscle in the first place has been the hardest part, all that hard work can be lost very quickly if you go overboard with the energy expenditure too early.
At some point your body could well plateau out, you don’t want to stress it by lowering your calories too much.. It is at this point that you can add in some steady state cardio. The main objective here is to not tax your body, but to just gently expend some energy.
Now someone following a normal fat loss program should be seeing results from basic things like, increasing the effort they are putting in at each workout, increasing the number of sets or simply the adaptation the body goes through when it starts to get healthy. Focussing on getting your body healthy is the best way to kick start fat loss, a sick body won’t lose fat. So for those of you beginners reading this, just keep doing what you’re doing for the time being, use can use some of these strategies later if you feel you’re ready.
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