Top 10 tips to sucessfully lose fat
- 1º Implement a caloric deficit.
EAT LESS & MOVE MORE, who could imagine it is that simple, don’t go below 80% of your TDEE, nor starve yourself, or else things will start to get really shitty for you in the long run.
- 2º Be patient.
It takes as much time to lose fat as it took to get fat, the faster you lose fat the harder it will be for your overall health and you’ll also screw up the elasticity of your skin if you don’t give your body time to adapt.
- 3º Fuck the scale
No, put that goddamn thing away you delinquent, just don’t pay attention to the numbers on the scale, there’s a freaking myriad of things that can affect that shit, your electrolytes, your blood sugar, your stress levels, what you ate yesterday, if it’s too humid outside, using it as the end all be all of the fat loss is just creating confusion, and even worse, I know how many times I binged on shit after going to the goddamn scale and seeing that after 10 days completely disciplined, I gained 2lbs, fuck that shit, only check it on bigger time scales, every two weeks or every month.
- 4º Change 1 thing at a time
Don’t revolutionize your lifestyle all of a sudden, change 1 thing, and when you’re accustomed to it, change another otherwise you’ll fail to reach sustainable fat loss.
- 5º 1 free meal for every 3 clean ones.
I don’t endorse eating junk food necessarily, that’s why I call it a “free meal”, comfort food doesn’t need to be junk food, but if you want to eat straight out of the garbage can be my guest, just make sure the next 3 meals are 100% clean.
- 6º Be consistent.
If you’re always changing what you eat daily not only you will have OCD over how many calories each item has, but your body will freak out and don’t know what the fuck to expect, reducing the effectiveness of your diet, use a wide variety of items to have a wide variety of nutrients and stick to it.
- 7º Cardio is king.
When doing LISS Cardio aka Low-Intensity Steady State Cardio your body EFFECTIVELY OXIDATES FAT, the oxygen requirements of long bouts of LISS cardio force the body to use up the fatty acids released in the bloodstream to keep you moving, you wanna be lazy then enjoy your love handles.
- 8º Build muscle.
Muscle tissue is metabolic active meaning it increases your resting metabolic rate hence making the sustainability of your fat loss significantly easier since you can eat more without getting fat.
- 9º Diet breaks
Studies show that people who implement a deficit without stopping for 3 months, and people who implement a deficit for 3 out of 4 weeks over 3 months lost the same amount of total fat, so give yourself a break from time to time.
- 10º Don’t be afraid of a surplus
Depending on how much weight you need to lose, you will for sure stall, even worse, you will not hear what I’m saying here, you will be too aggressive at first and screw yourself, and you will lose 10–20lbs fast as fuck, and stall, and then you’ll come back here and read this shit and maybe you’ll start to be more mindful of this process.
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When that happens, implement a slight surplus to prime your metabolism back to a decent level, and then implement a deficit again.
That’s it, GET SHREDDED MY BOYES AND GRRLZ!
Stay Motivated !!
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