There are many ways to lose fat, but learning how to lose fat in the right/safest way will help you in the long term, instead of looking at the short-term goal of losing 10 lbs in a month or so. It is possible to lose that weight, but how much is it fat or muscle you are losing? And how do we prevent the loss of muscle and not gain excess fat around our waist or arms?
But how do we achieve this?
The science behind it is complicated, but it can be made relatively simple, coming from someone who has a Master’s in Exercise Physiology, so my viewpoint is relevant to holistic-style coaching and training.
But what things truly matter to losing fat?
Losing Fat can be a challenge, what are the ways to lose fat?
Sleeping and your nutrition are significant in ways to lose fat. You might think that working out and exercising is the best way to lose fat, but it is not, unfortunately.
You cannot outwork a bad nutritional plan. If you eat like crap, you will be crap and probably look like it.
Especially if you do not sleep well at night as well, as sleep accounts for probably most of the fat loss and muscle mass maintenance.
Again…
We are talking about how to lose fat in the right + safest ways to lose fat long term.
While also worrying about fat loss, we also must focus on muscle mass gain or maintenance. So how do we lose the fat while preserving muscle?
The answer can be in a couple of ways:
- optimize your sleep
- eat fewer calories than you expend
- eat more protein!!
- get yourself a personal trainer, online or in-person
- have your significant other on the same page about your fat loss goals
So counting calories can give you a great ballpark estimate of how many calories you ate throughout your day, and how many calories you need to expend with exercise, to lose 1-2 lbs a week.
When maintaining a loss of 1-2 lbs per week, with high protein in the diet, quality sleep, and lifting with purpose/intensity, you will trim fat over time. But if you do not strength train, this will build you muscle, and not the big huge popeye arms, unless you wanted to.
Strength training in many different ways to break down muscle, growth is eating and sleeping.
Along with eating more moving more, I would not recommend eating much less than your orignial plan, because if you are exercising and being physically active, you will have to eat a bit more, but quality and the composition of those meals, are the biggest factors in ways to lose fat with Matt Rott.
Eating more Protein is key.
With the combination of strength training, sleeping, and getting in more protein without going overboard with calories and in a deficit, you will look better in a couple of months’ time. But you have to take progress pictures.
And take them every 2-3 weeks at a time, but think long-term about what this will look like in a couple of months. Let alone a couple of years of being consistent with those numbered before.
At our Exercise gym in Lake Worth, our owner and trainer Matt Rott MS CSCS has had over 8 years of training in personal and group settings. Contact him today at 561-532-8302 now to sign up and get your goals accomplished today!
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DISCLAIMER: we do not give out medical advice and should not see this as medical advice. contact your physician to get you registered dietician for nutritional meal plans.
