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Many of our members ask us for weight loss tips when they visit us. We also get several emails and DMs with the same question. The answer can vary from person to person depending on the current situation. Of course we want to help so we put together a short list that everyone can use. Lets get into it.
One of the best ways to start any fitness journey is by knowing what you should be consuming on a daily basis. First step is knowing how many calories to consume and once you have those down then know the breakdown of your macros. Tracking calories and macros can seem overwhelming in the beginning but it is necessary to know that you are on the right track. Calories are super easy to underestimate so it is important to have a way to track them. Most people eat the same things week in and week out. The combination of the foods just change. For example, maybe for dinner this week you have chicken with brown rice but next week you have chicken with pasta. So the more you do it, the easier it becomes and you’ll get to a point where you can eyeball the foods you eat. But only after you’ve been consistently tracking. In order to burn a pound of body fat we need to burn an extra 3500 calories. That’s also why it is so important to know your daily intake. If you combine healthy eating at a deficit with exercise then you are primed to lose that stubborn belly fat.
There are two main recovery times: when we eat and when we sleep. We need a minimum of 6-9 hours of sleep for our body to be able to recover properly. We go through three different phases in our sleep. When we first fall asleep our body begins to release hormones into our system like Testosterone, IGF-1, Growth Hormone, and others to help us in the second phase. The second phase is the REM, Rapid Eye Movement, Phase. This is when our body has shut down and we begin to dream. During this phase our body is now making the most out of the previously released hormones for recovery of our muscles, organs, brain, and more. In the third phase the body again begins to release those same hormones but in smaller amounts. The body will try to recover as much as possible during sleep. This is also why when you sleep more than 9 hours and you wake up you feel groggy and tired. Your body is trying to return to the REM phase to recover further. This is also why I like to recommend exercising in the mornings. Your body has those anabolic hormones fresh in your system and when you exercise, you’re able to make the most out of them.
That brings me to my second point. Consistency is going to be your best friend when it comes to dropping body fat. Consistency in the gym, with your eating, and with your sleep. One of the steps to setting up a new habit is by practicing it daily. You should never skip the gym more than 3 times a week. Exercising is important for both building muscle and dropping unwanted body fat. When we do weightlifting for an hour our metabolism gets a spike for the following 24 hours. If you have back to back days exercising and then you take two days off, your metabolism will still be higher on those rest days just because you were consistent with your workouts before the days off. This makes it easier to stay at a deficit and get closer to your goals.
I know it’s super easy to forget about internal health when we look at the mirror and scale to tell us how we’re progressing. Internal health is super important though. Starting with your gut. When we intake any food or supplements our body absorbs as much as possible and leaves the rest as waste in our intestines. The average person has a few pounds of waste in their system daily. When this happens we hinder our body’s ability to absorb a maximum amount of nutrients and it even becomes harmful to our body. The waste begins to go through the walls in our system and into our bloodstream. When this happens you’ll become sick more often, you’ll have low energy, and it can also affect your mood. Probiotics and Digestive Enzymes are one of the best investments you can make to help you in reaching your fitness goals. They help to flush everything out, including excess water retention and toxins.
Once you have your calories and macros in place along with consistent exercise then you can add supplements to help you specifically with your goals. One of the staples for fat burners is Carnitine. It is an amino acid that allows you to use the body fat that is stored as energy for your workout and your day. You also want to make sure you are getting 3g a day. That will maximize how much stored body fat you’re able to use. Another great ingredient to help is Grains of Paradise. When you taste this it tends to be a little spicy but what it does is super cool. First, a little background. When we are born we have primarily brown fat. Brown fat helps to control your core temperature, it provides energy, and the more you have the higher your metabolism. White fat on the other hand is stored body fat. It’s everything accumulated from excess calories and the only way to use it is when you are in a calorie deficit or you supplement with Carnitine. When we intake Grains of Paradise it allows you to convert white fat into brown fat. Combine that with Carnitine and now you have two ways that you are getting rid of the stubborn fat.
