By Is it really possible to eliminate body fat and build some nice curves in all the right places — YES!
Reducing body fat and allowing those muscles to show through is a goal worth attaining!
You might ask how it’s possible to burn body fat and build lean muscle both simultaneously.
Well, many of us don’t want to wait, and in fact, it’s a lot more practical to train effectively by losing fat while still gaining muscle.
Consistency is key here.
One: Strength train should be your main priority here.
Lifting weights is essential for muscle growth and also maintenance during the fat reduction stage.
Muscle is lost when we reduce calories. Lifting weights keeps our metabolism churning along, so we eliminate the chance of putting on the weight we lose.
Maintaining muscle should be a high priory for both men and women — especially after the age of 30. That’s when we start to become more susceptible to muscle wastage.
Put as much energy into your weight training as possible — it’s well worth it.
Two: HIIT is your best friend when you want to tap into stubborn fat.
Sprint intervals are super awesome for belly fat loss!
So is circuit training with weights.
This training boosts caloric expenditure in the recovery period, which triggers protein synthesis.
Through HIIT, your allowing the body to do is build muscle and sustain it’s metabolic rate.
- Sorter, more intense workouts do the magic. Don’t extend your activities over 30 minutes in duration. Separate them from your strength training days as well.
Three: Aim for a good level of protein, but don’t overdo it.
Protein is essential for building and muscle and also for recovery. Don’t forget that the veggies we eat also contain protein.
Now, depending on the size of your body and how much muscle you have, you will need to find the “protein sweet spot” for you.
I use my palm for an accurate indication of how much I should be eating in any one meal.
- Protein also requires the body to burn more calories when broken down than the macronutrients carbs and fat.
- If you need some great ideas for protein, think eggs, chicken breast, pork, all kinds of seafood, red meats and of course, veggies!
Four: Keep your added carbohydrates low (but not too low), and time them well.
It’s best to time your carb intake around activity and keep it simple.
I like to eat oats, white basmati rice and sweet potatoes.
Don’t go too low in carbs, as you still want to include this macro in your diet. Low intakes of carbs encourage your body to release cortisol.
When combined with exercise over time, it can alter your metabolism and diminish fat loss.
However, you do need to replenish your muscle glycogen when you train intensely. Keep this in mind when you mistakenly think low carb will be more effective for you in the long run.
Five: Regularly get your body fat measured (scales are not accurate).
Regularly getting your body scan will keep you well on track & accountable for your daily food and activity choices.
It’s the best way to learn how your body responds to the diet and exercise regime you’re on.
So I would say get them every month or fortnight. DEXA scans are great. Whatever you can find locally that is accurate will be great.
Six: Getting enough rest is very important, just as important as sleep.
I don’t think I need to tell you how essential a good nights sleep is. Rest is on the same level as sleep. Going at 100 miles an hour every day will wear your you body.
Not only will you perform exceptionally well, but your muscle building and weight loss efforts will be a lot easier to achieve. Again, this is because you want growth hormone and the thyroid to work in your favour.
Sleep will allow these hormones to do their job, which means weight loss and muscle building achievements for you!
Seven: Keep away from refined sugars and processed foods as much as possible.
These are nutritionally void and provide only short term comfort. Then you get slapped in the face with a sugar slump. It’s not an excellent way to spend your afternoon.
Refined sugars increase fat storage in your body — definitely not a good idea if you want to achieve your goals (especially those nice abs).
Eat whole foods, organic and in their natural form. Add lots of fibre daily to create fullness and eliminate toxins from the body.
Keeping things simple always works out a lot better and becomes more manageable as a lifestyle choice.