6 steps for fat loss

In last weeks article I mentioned core work,abs and fat loss.I gave you some of the best core drills along with mentioning a couple of quick tips in how to get leaner.If you want to get leaner,drop some bodyfat or even chase those abs, yes, you need to do core work along with a lot more of a structured training session but a lot of the time it’s going to come down to what you are eating as it’s a drop in body fat which will help those abs stand out.

You want to look better naked,get a little leaner and overall just look far fitter,healthier and better then perhaps these 6 points below will help you out.Over the last 10 years working in the fitness industry I have seen many fads,myths and avenues that have led people down the wrong path and have resulted in not achieving their fat loss goal.I have however seen a lot of things that have worked and to be honest these points may not even surprise people when I list them off.Bottom line here is that there are no magic pills,quick fixes or special training programs out there that will have you dropping body fat within a week or two.The truth is that you need to be consistent with the work  and hit some of these goals that I list off below.Nothing worth having comes easy.If you are persistent,you will achieve your goals.If you are consistent you will hold onto them goals.


If you’re serious about stripping off body fat, you must make time for proper nutrition.I have talked about nutrition before in a previous article and have laid out the best realistic approach that works for myself and clients I have worked with.Nutrition is the single most important starting block for your fat loss goals.Your activity level and training sure is important but it all starts with the food and fuel that you are putting into your body.I have mentioned things like calories,macronutrient breakdown and the best approach on supplements here in a previous article. There will come a point where you really need to assess numbers.Daily calories,macro numbers,water intake along with the number of hours sleep your getting in is needed for your reaching your goal.Like I said before you need to assess and not guess.I have seen people get to know their numbers with calories,macros needed in the early stages along with weighing and prepping their food and there then comes a point they know exactly what a typical day should really look like for them with time.Going on a guessing game with macronutirents,eating what you like with hope all the training your doing is sufficient or even cutting out carbs are all areas I have seen people try and not sustain too well over a period of time.

Exercise selection

You need to pick the right exercises that are the most effective.I feel doing the bigger compound movements like squats,deadlifts,some pressing,pulling and carrying movements are what is really going to give you the biggest bang for your buck which in turn is going to help you get stronger.Improving your movement,assessing and working on your mobility,having a strong emphasis on strength training along with a good mix of conditioning work is what is best here.I have mentioned the top 5 exercises here you need in your program.Overall I would try get people to exercise at least 4 times per week and aiming to try cover some of the points mentioned below in a typical training week.Keeping it varied yet relative is really what is needed and is the only way you can achieve that goal.My clients see fantastic results from following a sensible eating plan, resistance training along with some conditioning work three to four times per week. It is repeatable and always works.

Strength training

Bringing in strength training into your regime is important for building muscle,improving performance but is also has an important role to play when it comes to fat loss.When it comes to fat loss, most people embark on a program of cardio and dieting.Strength training coupled with diet and cardio is a far better approach.Strength training will encourage some muscle growth. Studies show that a well-designed strength program can elevate your metabolism after the workout. In other words, you continue to burn calories long after training session.Having a good emphasis on strength training will in turn make you far more adaptable when bringing in some HIIT style conditioning sessions.

Interval training

Give priority to training the anaerobic system at least twice per week.Doing high intensity 60 second sprint intervals with 2-3 mins rest x a number of rounds is a great example of this and can be brought in after your strength portion of your workout.Having said that LSD(low slow distance) is something I encourage people to do a least once a week.Getting out a going for a long walk,cycle,hike for 60 mins is something that can only go well with your 3/4 gym sessions.

Hypertrophy training 

I would try bring in a hypertrophy session into your weekly training plan.This is where you can aim for a little more volume/reps working in some body part isolation exercises working around 60-80% of your 1rm. Exercises like dips,push ups,curls,raises or all good examples here .I would generally encourage people to look at counting tempo here and possibly even varying the tempo,rest periods and loads of the exercise over a 4-6 week plan.

Stay in control

Stress and sleep are really important areas that need to be looked after. This is perhaps the most important thing to manage before you start to look at other areas such as mobility and strength.I have seen stress levels being the primary factor halting clients fat loss goals.Stress throws metabolic hormones out of whack,alters sleep and triggers sugar cravings.I have talked about meditation,yoga and many other areas people should focus on every now and then.

Sleep: Shooting for eight hours is a good start.

Stress: Invest at least 15 minutes each day to yourself, slow down, breathe, stretch and just switch off. It could be doing some yoga poses, going for a walk or playing with your kids.

I hope you’ve found this information useful and if you need any more advice you can pop me a direct message from the links below.

You can also get more advice on my social media pages, which are also linked below.

David Last is a personal trainer based in Dublin. For more information you can follow him on FacebookInstagram and Twitter. Or you can send him a direct message here.

You can also see some of his previous articles here.




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