5 Rules for Fat Loss Nutrition: Part 3 of 4
Trusty reader, hello to you!! Let us pick up where we left off, and once again bravely venture into the world of Fat Loss For Idiots. If you missed the 5 Tips for Fat Loss Nutrition article, clicky clicky.
As we seek to live the MFF mantra of “as simple as possible but not any simpler,” allow me to once again serve as the Virgil to your Dante. In a world of overcomplicated nutrition and training protocols, this is the straightest path to your goals. For folks new to training, I hope to get you started on the “big rocks” that will determine 80% of your results. For health and hotness veterans, I hope to steer you away from needless minutiae and save you some time and frustration!
Please enjoy Fat Loss For Idiots Part 3: 5 Tips for Fat Loss Training!
RULE 1: Don’t try to out train your diet. Seriously though.
WTF?? That was rule one for the Fat Loss For Idiots nutrition principles!
I know. It’s actually that important. Anyone who knows anything about fat loss knows that there’s no way to lose (substantial) body fat with training alone. As previously discussed, you’ve got to create a caloric deficit, and training alone can never undo a subpar diet.
I’m totally on board with folks starting with training and then layering in nutrition after they’ve established exercise as a “habit.” It’s not uncommon to see pounds lost and physique improvements in the beginning, particularly for those who had previously been pretty inactive.
But we can’t rely on this. And we CERTAINLY never want to fall into the trap of thinking we “earned” a pint of Ben and Jerry’s because we trained that day. Nor do we want to futilely attempt to undo our weekend of nutritional indiscretions with extra training. More is not better. More is more, and often worse. Going from one to two hours a day won’t erase the buffalo wings. It will only needlessly subject you to overuse injuries.
If and when you fuck up, I want you to give yourself a life affirming hug and move forward with an open heart. Tomorrow will be a new day and into each life a little pizza must fall. You’ll do better this week!
Fat Loss for Idiots Takeaway: Don’t try to do with your training what you’re failing to do with your diet. Abs are made in the kitchen!!
RULE 2: Your biggest fat loss benefits will come from lifting heavy ass weights and building or maintaining strength.
You’ll want to prioritize the training activities that will provide the biggest health and hotness benefits. Although it may seem counter-intuitive lifting heavy ass weights will be the best use of your time.
We already know our fat loss is primarily a function of our nutrition. We will best served by using our training to maintain our muscle so the weight lost is mostly fat. One of the best ways to do this is to focus on building and maintaining strength. As an added benefit, folks new to training will often be able to achieve the holy grail and add muscle WHILE losing fat (don’t worry ladies, you will NOT get bulky, I promise).
Training veterans will need to be more strategic and pursue one goal at a time. If you want to add muscle AND burn fat, you’ll have to choose. A good rule of thumb is that you should have at least an outline of abs before you begin to pursue muscle gain. (And dzuh, I’ll of course create a Muscle Gain For Idiots series in the near future!)
Since our goal is muscle maintenance and not burning a ton of calories, don’t feel the need to get super gassed in these workouts. As always, focus on excellent technique and progressively getting stronger on full body movements. Squats, deadlifts, bench presses, rows, pull-ups, and combo movements will be superior to isolation work (bicep curls, tricep kickbacks, twerking, etc.).
And don’t be afraid to challenge yourself with heavy weights! In fact, it’s key here. Heavy is of course relative, but for folks with some experience, I like sets of 3-8 reps (and leaving 1-2 in the tank; DON’T go to failure on these). It’s ok to have the heart rate elevated, just don’t get so winded your strength and/ or technique plummets!
Fat Loss For Idiots Takeaway: Depending on your goals, you should spend 1-3 workouts per week prioritizing heavy(ish) lifts.
But wait, there’s more!
In our final installment, I’ll be giving you the low down on the final 3 rules of Fat Loss For Idiots. On to Part 4!