Most of us want to lose fat at some point during our journey. When I started out, all I wanted to do was lose body fat and get ripped! Sure, I wanted to get stronger and maintain my muscle, but my main goal was fat loss!
This time of year has me looking at fat loss again! I want to tighten up and lean out for summer. I know I will be spending time on vacation and more time at the pool, so I want to have better abs.
Even your faithful Coach Wayne has to remind himself about what is important to focus on for fat loss!
Key Points with Fat Loss
#1 Fat Loss Takes Time
Let’s face it, losing body fat and getting ripped takes time. We didn’t get out of shape overnight and we won’t get ripped overnight either. So plan on some time… short programs are all the rage but 90 days of perfect nutrition still produces the biggest and best results!
Even I still plan on losing 1# to the most 1.5# a week when I am cutting. Any more and you run the risk of losing some muscle. Now when you start your journey, you will tend to lose more in the first few weeks due to water weight. And if your #1 goal is fat loss and you are just starting out (with more weight to lose), a little faster like 2# a week is ok. Just know what you are risking if you move faster.
That is 150 days of difference. Be in it to win it, see it out over time.
#2 PROTEIN and FAT LOSS!
Protein is a big part of cutting and being on a fat shredder diet. I have spent so much time talking about its benefits in losing body fat. After making sure your calories are in check and you are 100% tracking what you eat, protein is the macro we focus on.
Protein helps maintain muscle mass, fight hunger, and burn more body fat. So keep protein up and you might even increase it as you are cutting! Running at least 1.25g/lb BW is very safe and a great place to start.
#3 Lift Weights to Lose Fat
Finally, don’t… please don’t only do cardio! You need to lift if you want the best fat loss results. Lifting builds and maintains muscle (which helps you burn more BF) and it keeps your metabolism going. Lifting can burn more calories up to 24 hours post workout as opposed to going easier and sticking to cardio.
What are your goals?
If your goals are fat loss, let’s make that #1. Don’t fixate on some number on the scale. Either maintaining some arbitrary weight or thinking you have to get to X before you will be happy. Let your BF% guide you and aim for cutting weight. Then couple that with progress pics. It will tell the whole story!
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
