The fat loss Pyramid
I think social media over complicates fat loss quite a bit when it really doesn't need to be. It's really quite simple. But because doing those things and sticking to them is difficult, a lot of people look for another way. An easier way.
Let's look at the things we should be doing in order of importance. Baring in mind, a balance is key to leading a happy life and to staying consistent.
First things first... 1. Calories are King (I should say Queen). Being in a calorie deficit is what will make you lose body fat. There are a number of ways we can create that deficit but all the diets have one thing in common and that's a calorie drop! (Some more ridiculous than others).
2. Exercise! Specifically strength training. Cardio will have you dropping dress sizes too however nothing changes your body shape quite like strength training. It is a long term investment in comparison to cardio as I've discussed in a earlier blog, link here... https://scarlettmacdonald.co.uk/blogs/news/cardio-vs-weights But muscle mass is retained whilst burning fat.
3. LISS (low intensity steady state). A good example of this is walking. It is joint friendly and can be performed daily and for long periods of time, therefore overall, a lot of calories can be burnt. This will also improve your aerobic energy system which will have a knock on effect; improving your strength training also. A workout in the gym is great but it is only an hour of our day. If you want to strip body fat you need to look at the other 23 hours of the day. Well, you can have 8 hours to sleep if you must! LISS is one of the best habits you can create for your health long term.
4. HIIT (high intensity interval training). If done correctly, a HIIT workout would be a struggle to do daily! One per week alongside your strength training will be a great addition to your regime. Be careful of your joints as you're getting older and opt for low impact options.
5. Finishers! Last but not least, finishers. At the end of your workout adding 5 minutes of high intensity training is a great way to burn some extra calories, keep your heart healthy and test that cardiovascular system.
And that's it! Like I said it isn't complicated, be mindful of these when you're looking to lose body fat and you'll be well on your way. If you need assistance I am taking on online coaching clients currently so click the link below to sign up.
https://scarlettmacdonald.co.uk/products/online-coaching