The holy grail - more muscle and less fat!|Many now use phone apps to track calorie intake|You're accountable to you and the mirror!|5 things to consider when burning fat|
Here are 5 things to consider when burning fat.
#1 Understanding calories and calorie deficits
A calorie is just a form of energy. The amount of calories we burn by simply existing is called our BMR, or basal metabolic rate. Your BMR, age, and activity level are used to determine how many calories you should be eating in order to maintain your weight.
If you want to lose weight, however, the formula is simple: burn more calories than you eat.
Fat loss, no matter what you read in the press, is solely about being in a calorie deficit. Calorie deficit is when you burn more calories per day than you consume. Only then will you burn fat.
#2 Tracking it
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Many now use phone apps to track calorie intake[/caption]
Tracking your calories is very important. As previously mentioned, you have to burn more than you consume in order to burn fat. To do this you will need to log what you are consuming and these days are many phone apps available you will find perfect for the purpose of calorie tracking.
These apps will help you calculate what your maintenance calories are, and then help you gauge how much you need to exercise and eat.
Once you are used to tracking what you eat and your fat loss is on track, It then becomes very easy to make smart decisions when choosing food, without the need to track.
#3 Understanding macros
If you have goals beyond weight loss, such as fat loss with muscle maintenance, then it is very important to understand macros and how they can benefit this. Macros are simply; Protein, carbs and fats.
They all have their own calorific values, for example…
1g Protein = 4kcals
1g Carbs = 4 kcals
1g of fat = 9kcals
It is vitally important you have a good split of all these in your diet, as ignoring one can dramatically deter your progress.
#4 Preparation and Supplements
Preparation is key. You hear it all the time, but it is true! Once you have worked out how much you need to eat, prepare what you can the night before, or even two days in advance, this will only take 30-40 mins of an evening and can be done while you watch TV.
Dietary supplements will work, but only when you do. So when you are in your calorie deficit and on your way to feeling better and losing fat. Supplements can help a lot. and our diet range is extensive.
A diet whey protein
is a great meal replacement product, which you can easily add into your calorie allowance on a daily basis, as a quick, healthy and very convenient option for breakfast, or even at your desk for lunch.
Supplements can be hugely convenient for anyone with a hectic lifestyle, however it is very important that you do not become reliant on them, A diet consisting of mostly whole foods is much better for you in the long run.
Supplements complement this, but if you are eating too much or not exercising enough, no product in the world that can aid fat loss, will help you.
Now this one may seem obvious to others, and its not really a tip, more just advice. When you have any fitness goal, being accountable is a huge part of that. If you are not accountable, you will not reach your goal.
No personal trainer in the world can put the work in for you every session, no one else can make the right choices when choosing food, no one can get up before work and go for a run, or head into the gym after a long day in the office. It is important that you take responsibility for your actions and once you do this you will feel a million times better.
So remember, there is no quick fix. Make sure you are in a calorie deficit to lose fat, make sure you track everything to make this easier for you, make sure you have the right preparation and supplementation to help you along the way, but most importantly, be accountable and make it happen - good luck!