It is getting to be that time of year. Most of us have put our upset with Punxsatawney Phil behind us and are looking forward to summer. Summer, though, mean beach and bathing suit season. Winter has, perhaps, added a few extra pounds of fat. (Hopefully, we have been training and added a few pounds of muscle, as well.) So, it is time for most of us to cut some fat.
I have plans to go in the BodPod to have my body fat measured on June 1st, so not only am I looking to combat Dunlap’s disease* but I am also targeting a specific percentage of body fat. I am hoping that the lean tissue has gone up and the body fat is less than in previous tests.
So, we want to lose fat and we want to lose it fast? What should be do?
Be Patient. Weight lose takes time. Don’t buy into the “30-day transformation” mentality. Have a long-term plan and expect modest, sustainable results. Typically, 1-2 lb a week is ideal. Much less is hardly progress, and much more is not sustainable and likely going to include hard-earned muscle mass. Unless one is significantly over weight, 10 lb of fat over the next ten weeks will actually be quite a change to one’s physical appearance. Progress throughout the summer rather than crash-dieting leading up to the start of summer.
Eat less. Hopefully, we are already eating healthy. If that is the case, great! Now, just eat less. Losing fat weight is as simple as that. There are no secrets.
Baby steps. Look for the little changes with cumulative effects. Cutting 20-, 30-, 50-, 100 kcals here or there will be much more effective than making wholesale changes in one’s diet. Add a little more activity and remove a few more calories.
Watch the macros. While total calories are most impacting, what you eat will make considerable difference. Protein is important for muscle and cell structure. It plays only a small role as an energy source. Unless one is training quite intensely, protein need not be extreme. Even those training intensely with weights and cardio are good with about 1 g per pound of body weight. This is much more than the average person need, but is an easy gauge.
Fats and carbs are a cause for fighting among some. Sure, going full-keto diet will drop pounds quickly, but performance will likely suffer—less so if you are more sedentary. If active, carbohydrates will be necessary, depending on activity level. Carbs should be nutrient dense and have a low glycemic index. For most 0.5-1.0 g per pound of bodyweight will meet our energy needs for exercise while keeping the diet hypocaloric. Fats are important to our neuroendocrine system and should be of a heathy variety (e.g., avocado, olive oil, coconut oil, nuts, and range-fed better). Lower fats to cut calories, but use fats to increase satiety (i.e., delay hunger).
Manage binges. Plan meals to restrict uncontrolled eating. Most of us can avoid (over)eating while at work—if we really want to. Keep snack foods out of reach. Drink water. Keep too busy to eat. Save calories for the end of the day when you might be more inclined to over indulge. One trick I like is buttered coffee—especially in the morning. The calories are, surprising, not high. (I use a teaspoon of grass-fed butter and a teaspoon of coconut oil in my morning coffee—approximately 220 kcal—and I can go hours without eating.) A high carb breakfast can be less satisfying and have more calories. For example, a serving of oatmeal with a half cup of skim milk is healthy and 340 calories. It is also likely have you hungry again within hours (and most American breakfasts are higher in calories and worse on the glycemic index). By dinner (and an evening snack), you will have a greater amount of reserve calories to consume.
Lift heavy. Avoid the temptation to go crazy with cardio and push some weights. Heavy lifting builds muscle and boosts the metabolism. Don’t be tempted to lift light “toning” weights for high repetitions. Go big (with proper technique!) and grow muscle. If time is a factor stick to three days a week and the ‘basic 5’ (squats, deadlifts, bench, rows, and presses) for 5×5 (5 sets of 5 repetitions—excluding warm-up sets). If you must, do accessory work (e.g., abs, arms, etc.) on alternate days. A common split it to alternate a. squat + bench + rows and b. squat + press + deadlift. Do some HIIT on the alternate days. For greater calorie expenditure add some light cardio activity on the lifting days (preferably separate from the lifting). There are countless workout schemes and set/repetition combinations. Do what you like, but keep the intensity up and progress!
Be patient. Did I mention it?
Be your best today; be better tomorrow.
Carpe momento!
*Dunlap’s disease—the condition where the belly dun lap over the belt; present to some degree in 9 out of 10 males over the age of 50.