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Weight Training For Fat Loss (5 Simple Tips)

Weight Training For Fat Loss (5 Simple Tips)

by | Oct 23, 2022 | Blog, Exercises, Workouts

Don’t waste your time commenting that diet is key for fat loss.

Yup. 100% it is.

BUT the best results always come when we dial in our overall lifestyle as a system to work together.

And too often we turn to cardio when we want to lose fat.

We think we even need MORE cardio to improve our results.

But not only do workouts NOT have to be just cardio or just strength, but you could technically see BETTER results by dialing in your strength training over simply adding in more cardio type workouts.

That’s why I wanted to share 5 tips to get better fat loss results from your strength workouts.

But before I do, I want to highlight why strength training and building muscle is so key if we want to look leaner and KEEP the fat off…

Why Strength Training Is Key:

 

To build muscle, we need to challenge our body to grow stronger.

While you can 100% lose weight without working out by just adjusting your diet, you need the challenge of training to help you build that muscle.

Not to mention a consistent workout routine can make it so much easier to lose fat faster and maintain those results long term.

Working out though isn’t just about burning more calories. And weight training especially improves your hormone levels for easier fat loss and a better body composition. 

Weight training, and increasing muscle mass, can even increase insulin sensitivity for better fat burning benefits and a higher metabolic rate.

And that is why paying attention to your workouts and not just your diet is so key.

Through your strength training, and creating progression in your workouts, you can build lean muscle.

While we often think about creating progression through using heavier loads, progression can also occur by adding in instability, using variations of movements, changes in tempos and even changing up the range of motion you’re performing during movements.

But we need that clear challenge to create the change no matter how we create it.

We can’t just see our workouts as a time to burn more calories, and do MORE, which is why we often turn to cardio.

We have to also recognize that cardio can be catabolic to muscle tissue and, when combined with a calorie deficit for fat loss, can actually lead to us losing more muscle mass over the course of our weight loss journey.

It’s why strength training is so key.

It helps us do what we can to increase lean muscle mass and at least preserve even the muscle we have.

And we want to do everything in our power to preserve our lean muscle mass to make sure the weight we are losing is as much fat as possible to look our leanest.

While, especially if we have more weight to lose, some muscle mass loss will occur, the leaner we get, the more we want to do what we can to avoid more muscle loss than necessary.

Because muscle is metabolically costly.

What this means is it requires more calories to maintain more muscle on your body.

More muscle therefore means a higher metabolic rate and more calories burned at rest.

So if you’re looking to lose more fat faster, you want to retain and even add muscle.

Focusing on strength training to build and retain lean muscle will help you avoid some of the metabolic adaptations that often occur with weight loss and allow you to eat more as you lean down.

Muscle will then make it easier to maintain your weight loss long term not to mention actually LOOK LEANER because you truly will have lost fat in the process!

Now…What Are 5 Tips To Help You Dial In Your Strength Training For Better Fat Loss Results?

#1: Focus on compound moves.

Compound moves or moves that work multiple joints and muscle groups at once allow you to move heavy loads and build lean muscle efficiently.

They are a perfect way to work more areas in less time, which is key if you are trying to create efficient workouts to match your busy schedule.

And while we don’t want our training to just be about burning calories, compound moves will help you burn more calories during your sessions than isolation exercises will.

You are working large muscle groups and more muscles at once, which means your body needs to utilize more energy to perform these lifts.

You may find you get more out of breath and see your heart rate increase more when focusing your workouts on compound movements, especially when you challenge yourself with heavy loads.

Working muscles require increased blood flow to deliver glucose, oxygen and other nutrients to muscles, which will increase your heart rate to match these demands aka you’ll burn more calories.

And not only will you burn more calories during your sessions but these muscles that have been worked during your session will require more energy to support the healing process so they can grow stronger.

Especially if you are in a slight calorie deficit, your body will need to utilize stored energy to fuel the repair and growth!

#2: Avoid body part splits.

You’ll see many bodybuilding splits working very focused areas of the body each session.

This often limits the large muscles you are actually targeting per session and decreases your training frequency for areas over the week.

Especially for stubborn areas, increasing training frequency may be helpful so you can more efficiently build that lean muscle.

This may mean full-body, anterior-posterior or even hemisphere splits may be more beneficial so you can target muscle groups more than once a week easily.

This will also allow you to hit more large muscle groups each and every session to more efficiently build strength and muscle.

Targeting more large muscle groups each and every session also allows you to ultimately create a more anabolic hormonal environment which can also assist you in burning more fat even at rest.

With these harder training sessions that focus on more large muscle groups each and every session you can elevate levels of growth hormone and testosterone and reap their fat burning benefits.

Besides initiating fat burning, growth hormone also facilitates protein synthesis for faster recovery and greater muscular development. 

Testosterone also is key to creating that anabolic environment which not only promotes fats burning but the development of lean mass.

Not to mention, again working those large muscle groups leads to more calories being burned not only during your sessions but even in the follow time as your body repairs and rebuilds!

#3: Use fewer single lift workout designs.

While you don’t want to turn every strength workout into a cardio session or that will fight against your muscle gains, you do want to use the cardio-strength spectrum to your advantage.

While single heavy lifts with longer rest periods can and should be included strategically, especially to build strength, they aren’t necessarily the most efficient for muscle hypertrophy.

Intense heavy lifting sessions with at times shorter rest periods, not no rest periods, can even better optimize those hormone levels.

By using more supersets, trisets and circuit type workout designs, you can allow areas to rest while still working other areas.

This often allows you to work more muscle groups in a shorter time frame and keep your body having to work harder to again, burn more calories to rebuild stronger.

The metabolic element to these sessions can also help you get cardiovascular benefits and stay in great conditioning shape, even improving your lifting.

Plus, by alternating areas worked, you can still get adequate rest to keep using those heavy loads to encourage muscle hypertrophy or growth!

#4: Mix up the tools you use.

Often when we think about building muscle, we think about lifting heavier and getting super sore.

While you may find at times during your fat loss phase, you do get more sore as you are in a slight calorie deficit, you also don’t want to try to make yourself sore after every session.

Soreness isn’t an indicator you worked hard enough. And it isn’t needed to build muscle.

While muscle tissue damage can lead to soreness, it isn’t the only driver of muscle growth either – there is also mechanical tension and metabolic stress.

That is why you want to consider not only adding heavier loads but different types of moves and resistances to your training routine!

Consider a barbell hip thruster but add in a mini band around your legs. Or even test out a double banded variation.

Don’t be afraid to use banded moves that change where and how tension is applied during a movement.

Don’t even avoid including some isolation work that does use bands to create that pump and burn to really target those stubborn areas!

These different tools and different moves help you use all three drivers of muscle growth to get the best results possible and even increase your training frequency over the week.

Not to mention they can make training fun, especially if you are finding your motivation at times fading. It can be fatiguing at times to keep trying to drive to lift more or do another rep.

And that is also why including progression through different tools and even the same but different can give you another way of progressing that mentally may be more fun and motivating!

#5: Do a proper warm up – Don’t skip the activation!

This tip is extremely unsexy but the one so many of us are guilty of doing…Especially when we think about designing workouts for weight loss and we’re short on time.

Our warm up is the first thing to go in our workouts so we can “get to the good stuff” and burn a ton of calories.

But if you want to get the most benefit from every training session and really make sure the correct muscles are working, you don’t want to skip your warm up, especially the activation.

Activation exercises not only create metabolic stress to drive muscle growth, but they can be used to establish that mind-body connection.

Through focused activation of one muscle they do also stretch the opposing muscle group as you go through the movement. A glute bridge, where you focus on those glutes will in turn stretch out those hip flexors!

And the more we are able to FEEL those correct muscles working in our training, the more those muscles are truly benefiting.

That ability to recruit muscles and feel them working, that activation, can improve our muscle hypertrophy.

For example, if you feel only your quads or hamstrings during a weighted glute bridge, your glutes aren’t getting the benefit they should. You want to feel them as the prime mover.

Doing glute activation in your warm up can help you establish that mind-body connection so you can better engage those glutes during your workout.

That way you’re not overloading muscles, which can lead to injury AND you’re also really truly using those muscles correctly so they get the full benefit of the workout lifts you’re including!

SUMMARY:

We want to be intentional with our training to get the best results possible.

The more we can use every tool in our toolbox to get results, the better and faster our results will be.

So if you’re really working to lose fat and have your diet dialed in, don’t ignore how beneficial strength training can be to building that lean, strong physique and even maintaining your results long-term!

Learn more about my 3-Step Recipe For Results…

Lose An Extra Pound Per Week Without Changing Your Current Diet Or Workout Routine

Lose An Extra Pound Per Week Without Changing Your Current Diet Or Workout Routine

by | Jul 3, 2022 | Blog, Exercises

Want to lose weight but not sure where to start? Feeling intimidated by tracking macros? Feel like you’re already training hard but not seeing results?

Because making changes, and getting started, is the hardest part, I wanted to share how you can build that momentum to see results with a very small tweak to your current lifestyle.

We have to remember that the more we do, the more we do. And this can mean that a positive habit change can lead to more positive habit changes…or inaction can lead to more in action.

So what easy thing can you start doing today to get better weight loss results?

Think about why weight loss occurs…

Because we create that calorie deficit.

You can create, or increase that deficit in two ways…

1: You can cut your calories lower.

This works to a certain extent, but too great a deficit created this way can cause metabolic adaptations and hormonal imbalances.

Not to mention, dietary changes are the hardest for most of us to start.

And if we’re already in a deficit, the thought of eating less may be a struggle and backfire.

So instead you can try way number 2 to create a deficit and do more exercise or activity.

2: Exercise more.

The problem with this is your body adapts. And you can’t just keep adding on more and more and harder and harder training. You’ll end up burnt out and injured.

You can’t out exercise your diet.

Also training MORE can often lead to us doing more and more cardio, which is catabolic to muscle tissue and can then result in muscle mass being lost so we burn fewer calories at rest and ultimately hinder our weight loss and fat loss results.

Not to mention often trying to add in more intense training sessions can spark our appetite further, making it harder to maintain our dietary calorie deficit.

BUT there is a way you can get a bump in your calorie burn through increasing activity WITHOUT stressing your body, or increasing your appetite, further.

In a way that basically keeps your non exercise thermogenesis or the calories you burn outside of your “workouts” higher while not putting you at risk for overtraining, burnout and muscle mass loss.

This activity even has you working in that “fat burning zone” where more of the calories you burn come from fat.

This so unsexy, simple activity is WALKING.

Yup. By adding in just a little extra walking into each and every day you can easily help yourself lose more weight each week and overcome that plateau.

Even just starting with an extra 15 minute walk per day, or increasing your current step count by 2,000 steps, can really start to add up!

Walking will not add to your fatigue but it will help you increase the number of calories you burn in a day.

It won’t detract from future workouts because it won’t create fatigue.

It even mentally can help you stay on track with your nutrition because you’re not just sitting around wanting to eat or repeating the habits you’ve always done. Getting moving can help you want to do MORE of the positive lifestyle changes you are making.

It can also be easy to include in your day as you can use it as a social activity or way to wind down.

You can even break up your walks over the course of the day to fit your schedule.

But this extra movement increases your energy expenditure in a sustainable way that can help you get started losing weight or break a plateau.

It’s perfect if you’re just starting out and need that easy transition in and beneficial even if you’ve been dieting for longer.

And if you’ve been dieting for longer, not only can the addition of walking keep you moving when you tend to want to conserve energy by moving less due to lower body fat levels and an extended deficit, but it can also be used to help lose that last little bit of stubborn fat.

If you have an especially stubborn area to lose from, and are down to that last little bit, you may find that timing your walks right after a burner or session focused on these areas really makes the difference in your result!

Of course this isn’t a magic pill but it may be that final thing you need when you’re just almost at your goal!

SUMMARY:

To get the best results possible, we want to know all the tools out there we can use to create a healthy sustainable lifestyle.

And walking is an amazing way to lose an extra pound each week without making more changes to our diet or even having to change our training sessions!

So to start making a change today, think about increasing your step count by even just 2000 steps with a brisk 15 minute walk!

Ready to get the accountability and support you need to see amazing results?

Learn more about my coaching:

–> Apply To RS Coaching

 

15 FAT LOSS TIPS That Changed My Life

15 FAT LOSS TIPS That Changed My Life

by | Apr 17, 2022 | Blog, Diet, fat loss-featured

Struggling to lose weight? Need that little tip to kickstart your results?

Well let me save you a lot of wasted time and effort experimenting to find what works and share 15 tips I’ve found to make all the difference in my results.

CHECK OUT THE FULL VIDDEO BLOG BELOW:

1: Working In Foods You Love First

For me this is dessert.

Often the thing we love most is the least healthy for us so we cut it out first. But we need to do the opposite and actually PLAN IT IN FIRST to work everything else around it and create a lifestyle balance.

When we cut out the foods we love, we sabotage ourselves. Restricting them just leads to us wanting them more and ultimately binging on them and falling off our plan.

Work in the foods you love so you want to stay consistent with the healthy lifestyle you are building!

2: Quality Does, And Doesn’t, Matter

Obviously whole natural foods are best for our health.

But you can STILL overeat healthy foods.

If you’ve been frustrated not seeing weight loss results while thinking “My diet is healthy and clean,” realize that your portions could still be off.

And we also need to stop making ourselves feel guilty for enjoying some not so quality foods as we strike the balance right for us.

Follow the 80/20 rule, consuming whole, natural, nutrient dense foods 80% of the time while still enjoying the not as quality foods you love.

And remember, portions still really matter!

3: It’s Not Forever

Nothing works forever.

While we want to make true habit and lifestyle changes, we need to realize that our needs and goals will change with time and our diet and exercise routines will need to adjust and adapt as well.

You’re building a foundation with the changes you’re making but you can’t get so tied to something you aren’t willing to adjust with time.

Focus on truly LEARNING the fundamentals and basics so you understand how things work for you so you can adjust as you need when your lifestyle and goals change.

4: Keep It Simple, Butthead

It’s so easy to get caught up in all of the options out there. And it isn’t stupid to want to overcomplicate things.

But we do need to keep it SIMPLE if we want the best results. As the more details we add all at once, the more our attention gets divided and the harder we make it on ourselves to dial in the big picture plan, which matters most.

We’re being a butthead, and I mean that as a slight term of endearment, if we start worrying about details like meal timing and supplements and best foods for fat loss before we first simply get consistent with our workout routine while dialing in our overall macros and calories for the day.

So set a few big picture things to start with and get consistent with before you worry about anything else!

5: Stop Overcorrecting

We’re human.

There will be days that don’t go as planned, days we just aren’t motivated, days that we just “mess up.”

But instead of feeling guilty, instead of trying to do more the next day to make up for it, we just need to get right back to those habits.

We need to do what we can as soon as we can to just MOVE FORWARD.

It’s like if we get a flat tire, we don’t slash the other three! Nope. We fix the flat or call a tow truck so we can get moving forward as fast as possible. Don’t make the situation worse.

Don’t try to do more to correct it as that will also often backfire.

Just move forward.

6: Focus On Strength Training Over Cardio

Our workouts should be about more than just burning calories. So while we may burn more calories in a single cardio session over a strength session, this shouldn’t really be our focus.

Training is about becoming functional stronger and moving our best.

And if we want to really improve our weight loss efforts, we need to focus less on how many calories we burn in a single session and more on how we can increase our lean muscle mass to raise our metabolic rate and burn more calories even at rest.

So focus on strength training to actually see better results faster, especially as we get older. Since it becomes harder to build and retain lean muscle, we want to do everything we can to promote better muscle hypertrophy!

7: You Can’t Just Listen To Your Body

We wouldn’t be struggling to lose weight if we could just eat intuitively. Intuitive eating needs to be learned.

So if you’re trying to achieve body recomposition, you won’t be able to just listen to your body and eat according to its cues.

Our body don’t like change and they believe the state they’ve been in, the weight you’ve been at, is normal. So your body will resist any weight loss efforts.

You’ll feel hungry.

There will be mental struggles as you make changes to habits you’ve always done.

But change requires change.

8: There’s No Quick Fix

Plain and simple, change doesn’t happen overnight. And even expecting to reverse 10 years of weight gain in a single year, is truly overnight results.

The longer we’ve had the weight on, the longer we’ve been repeating habits that don’t work, the longer it will take to see changes.

And often the closer we get to our goal, the slower the progress will be especially if we are trying to see true fat loss and not just quickly lose weight on the scale through glycogen depletion and water weight being lost!

So get ready to focus on consistency over doing more to get results faster. We can’t out exercise or out diet time!

9: Recovery Is Key

Often we try to do more by training longer and harder and cutting out more from our diet.

But often the MORE we really need is more rest and recovery.

Those “easy” recovery sessions, when we relax and sleep and de-stress, that is when we are actually repairing and seeing the benefits of our hard training sessions and changes in macro ratios.

Without recovery time, you are just going to keep beating yourself down instead of ever allowing your results to build up!

So prioritize sleep. Plan in rest days. Do that rehab work! It may not “feel” beneficial but it is truly what makes your hard work add up!

10: Avoid Restriction

Often we cut out more in an attempt to get results faster. But all this does is make our habits unsustainable.

It’s what makes us feel like we just don’t have the discipline, self control or willpower to see the results we want.

When really we just aren’t being realistic. We aren’t basing things off of our needs and goals.

Don’t focus on cutting out. First focus on small swaps that feel like the smallest changes and realize there can be a balance.

Even start by doing the MINIMUM, knowing results will snowball.

11: Be Active

The more you do, the more you do. And when we stay active, we often want to do more things that keep us moving in a positive direction.

It’s much easier to get lazy and eat extra crap when you’re just lazing around.

So get moving.

Go out for walks. They’re a great way to burn more fat and get in more movement without stressing your body.

But get active and stay.

Especially the leaner you get and closer to your goal you get, as you’ve been in a deficit for longer, the more your body may actually move less to conserve energy.

Be conscious of this and make sure to make an effort to stay active throughout the day!

12: Macros Over Calories

Macros matter most for sustainable results. The ratio you use may impact the calories right for you and impact how full you feel.

And higher protein ratios can help prevent unwanted fat gain if you are in a surplus while helping aid in muscle mass retention during a deficit.

Actually high protein ratios are the only ones shown to even help you build muscle while in a deficit.

So let your macros then dictate how you dial in your calories. Don’t just focus on calories in vs. calories out!

13: You’re Not An All Or Nothing Person

Often we think if we can’t do everything at once, there is no point in doing anything.

This not only gives us an excuse not to start but it makes us feel like we’ve failed if one thing doesn’t go as planned.

But results don’t happen because of what we do when we are perfect. From doing more for a week.

They happen because we stick with the minimum consistently day after day.

Remember that small changes build. And that the more we can ingrain one habit, the easier it becomes to replicate even on days we don’t feel like it.

So focus on those small changes and set some minimums you know you can hit so results can snowball.

14: Stop Doing More

The simple fact of the matter is, you can’t out exercise or out diet time.

And often the more we try to rush results, the more we simple deplete our self control and willpower so we can’t stay consistent long term.

Many of us have repeated this restriction, binge, guilt cycle.

We do so much, burn ourselves out with the restriction, end up binging, feel guilty, fall off, then can’t get back on track for a bit and even dig ourselves more of a hole to crawl out of.

Focus on small sustainable changes. Realize results simply take time and get ready for the long haul celebrating those daily habits as wins themselves.

And I saved the best for last…

15: Tracking

I know people hate on tracking for being restrictive, tedious, boring, annoying, time consuming, frustrating.

But what we measure, we can manage.

Tracking gives you an accurate picture of what you’re doing both diet-wise and in your workouts so you can make accurate adjustments.

If you want to create the right portion sizes for you without having to cut out the foods you love, you need to track.

If you want to make sure you’re getting stronger and progressing in your workouts, you need to track.

So as unsexy and annoying as it is to start, it truly is the best way to avoid wasting time and know what is and isn’t working!

SUMMARY:

So if you’ve been struggling to see results, start with even just one of these tips as your focus and BUILD. Because the hardest part is getting started and the more you do, the more you’ll want to do.

We just often need to get that ball rolling!

Ready to create your own recipe for results?

–> The 3-Step Recipe For Fabulous Fat Loss Results

Lose Weight And Keep It Off FOREVER! Try These 3 Tips

Lose Weight And Keep It Off FOREVER! Try These 3 Tips

by | Mar 6, 2022 | Blog, Diet

The faster we want to see results, often the more we set ourselves up for long term failure.

Because we ultimately implement habits and routines that simply aren’t sustainable.

And by trying to rush our results we also often create metabolic adaptations and hormonal changes that work against us or make rebounding back to what we started at even easier.

And while our lifestyle can, and should, change as our goals evolve, we have to stop going to extremes and instead focus on creating the healthiest version of our PERSONAL lifestyle.

In the end, this leads to not only the best results because we allow those results to compound and snowball, but also the most sustainable results.

Because we don’t want to look and feel our best for just a day! We want to maintain those results long term.

That’s why I wanted to share 3 tips to help you lose fat and create those habits that will help you KEEP the weight off!

But before I dive into the tips to help you make sustainable habit changes I do just want to point out that making any change to start may not feel easy, comfortable or even sustainable.

Often changes feel exactly the opposite no matter how much they may evolve into our new routines and habits.

It’s because what feels easy, what feels sustainable and instinctual is what we’ve always done.

And what we’ve always done hasn’t moved us forward.

If we want a new and better result, we have to make a change and that means we have to embrace being a bit uncomfortable.

We have to give those changes time to become our new normal.

And then to KEEP that result, we have to keep replicating those habits. You can’t just simply achieve your goal then go back to what you were doing.

And that’s why these 3 tips are really so key.

They help you implement changes in a way that helps you build while also staying focused on what is realistic for you to do LONG-TERM so that the foundation of the new lifestyle you want to create is there.

Tip #1: STOP Saying Food Is Just Fuel.

So often when we’re striving for fat loss, we try to see food as just fuel. We eat for function. We willing cut out things and restrict.

We even except super bland meals and tell ourselves to “suck it up” and eat things we don’t really enjoy.

And while food for sure is fuel, that isn’t truly all it is for most of us.

It’s consumed because it often tastes good and is part of our social gatherings and events.

It’s part of the fun of traveling and experiencing a new place.

And honestly there shouldn’t be guilt for eating food for enjoyment purposes.

The more we try to deny that food is more than just fuel in our modern society, the more we hold ourselves back from creating a true lifestyle balance.

And that’s why ultimately often our fat loss results are short-lived.

We don’t know how to balance eating to just fuel, eating for function, with actually living the life we enjoy.

So at some point, when we either…

A. Can’t stand it any longer or

B. Have reached our goal and want to go back to normal…

We end up indulging in foods that don’t fall on an arbitrary clean “approved list” and then can’t reign things back in.

We almost REBEL against the restriction we’d self-inflicted.

Instead we need to recognize and understand what role food plays in our life.

Do we like having that happy hour out with friends on Friday?

Do we enjoy cooking for our extended family as we get together and celebrate around the table?

Do we enjoy a date night out with our special someone?

We need to strike that balance between aesthetic goals and the lifestyle we ultimately want to lead if we not only want to lose fat but KEEP IT OFF.

And while your exact balance will shift as your goals shift, the key is not forcing restrictions on yourself that only lead to rebellion later.

We need to LEARN how to work in the things we love.

Sure we may find there are foods we can’t have just one of so don’t include those as often, or we may find more macro-friendly variations at times to work into our macros, but we’ve got to embrace a balance.

Instead of restricting, work in things you love FIRST to your macros to balance everything else out around it.

This can help you not feel deprived of the things you love while embracing the ratios and habit changes along the way.

It can help you learn to include your bread or dessert to actually build a lifestyle change you know you can maintain!

Tip #2: Build Off Of Your Current Lifestyle.

Stop searching for a fad diet. A quick fix.

Stop just cutting out foods because someone said to.

If you have an allergy or intolerance, sure, you may not include certain foods in your diet.

But too often we cut out foods in a desire to “eat clean” to ultimately only end up eating more of those things over the year after feeling so deprived of them and restricted.

We feel guilty because we aren’t hitting someone else’s standards of what a healthy diet should look like.

But we’ve got to stop caring what other people think.

One size doesn’t fit all. And while I hear a ton of people preach that, I see those same people trying to make people feel guilty for eating foods they enjoy that aren’t as healthy.

And all this does is hold people back from ever making any sort of change.

We have to meet ourselves where we are at.

If we’re eating fast food for every meal and pizza, we’re only going to set ourselves up for failure by trying a diet that cuts all of that out immediately and forces us to eat chicken and broccoli.

Instead we need to take a look at our current lifestyle and make small swaps and changes to that.

To get the best results and then keep the weight off we have to stay focused on creating the healthiest version of OUR personal lifestyle.

This is why I encourage clients to stop just cutting out whole food groups but instead embrace the learning process and count macros.

By tracking what we are currently eating to start, without even making changes, we can see things we can tweak and adjust.

And then, from there, instead of cutting out the thing you love the most first, think about adding in something good. Or swapping out something easy.

The easier the changes are to start, the more we can get that momentum building through feeling successful in our implementation of the changes.

When we feel successful in making changes, we then want to do more.

Because it really is a case of the more you do, the more you do. And this can be both in a positive and a negative direction.

If we instead just made sweeping arbitrary changes completely unrealistic for our lifestyle, we may ultimately end up doing nothing or failing at the thing we try to ultimately do more of nothing.

As silly as it can feel, start with small changes based on what you’re currently doing so you can slowly build.

This allows us to create routines that are realistic for us and that we aren’t just constantly forcing ourselves to maintain through willpower.

So consider your current lifestyle as you being to make tweaks!

Tip #3: Set End Dates And Evolve.

I dislike saying that my diet or exercise routine is a lifestyle.

Because I feel like so often that is interpreted as I’m going to do this same thing forever.

We feel this pressure to embrace a way of eating as the thing we’ll do forever.

But nothing in our lifestyle is ever standing still.

Our routines and habits should change just like our needs and goals do!

We also aren’t really motivated to take action by the idea of doing something FOREVER.

So as you work toward your fat loss goals, set progressions and macro ratios you plan to cycle. Set “end dates” at which you’re going to assess and adjust and maybe even slightly tweak your goals.

This can help us stay focused and give us motivation to start today.

It can also help us be more patient in waiting for results to build because we know we can change at a specific point anyway.

It’s also why having a goal for your workouts and understanding macros is so key.

When you have a goal for your workouts you have that focus to drive you forward. Especially when there is an end date at which you want to have hit that performance goal.

And as much as we know “abs are revealed by what we do in the kitchen” being motivated to train and push hard will only help us get better results, especially when focused on building muscle.

It also generally keeps us motivated to do other healthy habits that lead to fat loss, like being conscious of how we fuel.

And by taking the time to learn about macros, we can learn what we need even as our needs and goals change over time.

So while losing fat, we may cycle specific ratios based on even how our training evolves.

But then when we work to maintain, we can adjust ratios and calories again.

Macros, and how we adjust them, are truly at the heart of every diet out there.

And when you understand macros, you can implement low carb, low fat, high protein in any way YOU need to not only create a sustainable lifestyle but see the fat loss results you want and then maintain those results long term.

Because not only can different ratios help you work toward different goals, but you may find that with different types of training, you need to fuel differently to maintain your results.

Or as we get older, we need to adjust again because we become less able to utilize protein as efficiently and struggle more to build and retain lean muscle.

Or if you’re going through menopause you may even find you need to tweak things again because of those hormonal changes.

The point is, if we take time to really learn the foundation of nutrition and understand macros, we then have the power to evolve.

And being conscious that nothing works forever, is what can help us adapt over time so we can KEEP the fat loss results we worked hard to achieve!

SUMMARY:

We have to remember that we can never stop doing what made us “better” and that even maintaining our results is a process with ebbs and flows.

So if you want to lose fat and keep it off, remember one size doesn’t fit all.

Take time to build habits off of your current lifestyle and don’t be afraid to set end dates at which you assess your results and adapt and evolve your routines!

Need help getting started?

Learn more about my online coaching programs.

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Why You’re Not Losing Fat (3 Step Plan)

Why You’re Not Losing Fat (3 Step Plan)

by | Dec 26, 2021 | Blog, Diet

Are you being honest with yourself?

It’s not that we intentionally “lie” to ourselves about things, but all too often we are looking back at our habits with rose colored glasses.

We miss the inconsistencies.

We let hard work be mistaken for training with purpose.

We’ve focused on doing MORE over following a strategically designed plan and systems.

As much as we want there to be a magic pill, there isn’t one.

And there is no one magical move, magic macro ratio, magic ANYTHING that is going to give us instant results.

That’s why I wanted to share with you the main reason I feel we so often don’t see the results we want and how to overcome it, but I do just first want to remind you how important it is we take that step back to honestly assess.

It’s easy to get caught up in how we “feel” we are doing.

But feelings aren’t data.

Especially because we CAN actually be working really hard and not seeing the results we want.

Working harder though doesn’t translate always into CONSISTENCY with that hard work though.

Too often we are “good all week” only to end up falling off on the weekends.

And that inconsistency can really add up.

One day can throw you out of a deficit if you’ve been trying to create a smaller deficit throughout the week.

Missed workouts, when you’ve DESIGNED for a specific schedule, can really add up.

We need to be honest with ourselves and our implementation of systems.

It’s why tracking to give us that outside perspective can be key.

This honest assessment can also help us stick with our plan for long enough for results to add up.

Because simply not sticking with something for long enough is truly why we most often don’t see the results we want!

We simply can’t out exercise or out diet time.

And so often we give up on a plan or program before we’ve truly given results time to build.

Sometimes we’ve even seen results but don’t feel like they are happening fast enough so go in search of another, faster, fix.

And this constant hopping from thing to thing is what prevents results from snowballing.

Because often when we don’t “feel” like things are happening, they are!

And over time those small changes build upon themselves to lead to big results.

So if the true problem is that we don’t get consistent with something and stick with it for long enough, how can we help ourselves actually commit to a plan long enough for time to work its magic?

Here are 3 tips to help you stay consistent and give results time to snowball:

#1: Give yourself end dates.

We don’t do well with “forever.”

Not only does it lead to us often not feeling motivated to get started, but it makes it easy to slack when there is nothing driving you to have a specific result by a specific time.

If you think about the times you truly were the most committed, it was when you had a big event you were working toward.

By setting those end dates we motivate ourselves to fully commit and commit until that day in time.

We can then, at that point, reassess how everything is going.

Even if you don’t have a big event you’re working toward and you know your ultimate goal will take awhile, set strategic end dates to give yourself a chance to assess how everything is going.

If you know you’re going to stick with something until that point, it will make it easier to even trust the process and not be looking to change things up before then.

#2: Set goals that aren’t just your ultimate goal and track progress toward them.

Many of us have been told we need to set habit goals. We need to celebrate completing the boring daily tasks that we know we need to do if we want to reach our ultimate goals.

But it’s hard to stay motivated by these simple tasks, especially after you do them for a week or two.

That’s why you want to set goals you know will complement your ultimate goal while being quicker to complete or see progress toward.

If you have 50lbs to lose, and you know you often struggle to stay motivated to go to the gym, set a gym performance goal.

What is one move you’d like to be able to do?

Would you like to be able to lift a certain amount? Run a certain distance? Cycle at a certain pace?

Set a performance goal that you know will motivate you to want to do the habits that will lead to faster progress toward your weight loss goals!

Then make sure to track your progress with a set plan in place!

You need to have that clear progression to know what is and isn’t working and then you want to track your progress toward your goals so you can see those changes over the week!

That progress forward will help keep you motivated to do what you know will lead to your other goals as well!

#3: Stop the all or nothing attitude.

Often in our desire to see results faster, we try to do a billion things at once.

We try to work harder and do more over finding something sustainable we can do long-term.

If you want to help yourself stick with something long enough to see results, you need to honestly assess your lifestyle, needs and goals and base your routines and habits off of them.

As unsexy as small changes are as they don’t often lead to the immediate earth-shattering results we want, they are what ultimately add up to the greatest results long-term.

Too often we overestimate how much we can accomplish short-term and underestimate what we can accomplish long-term with consistency.

So as much as you want something now, realize that attitude is what has ultimately lead to you never sticking with something long enough for results to truly snowball.

Yes you see those dramatic results, but then you also see that quick plateau or weight regain.

Find ways to make small changes based on what you’re currently doing and even at times embrace doing the minimum when you otherwise would do nothing!

Remember that it isn’t just about going full steam ahead when times are perfect, which, let’s face it, with life they often aren’t.

It’s about also finding ways to be BETTER than you would usually during the times you aren’t motivated and can’t do the perfect plan.

SUMMARY:

So often we hold ourselves back by simply not sticking with a program long enough. And then we also start to ignore the inconsistencies that happen.

Take an honest step back and reflect on what you’re doing.

Then set some end dates to constantly assess your programming and keep you motivated while allowing results to build. In each of these time frames, outline some performance goals you know will keep you consistent in those habits and working toward your ultimate weight loss goal. And then embrace doing the minimum. Be realistic instead of feeling like it has to be all or nothing.

Remember, you simply can’t out exercise or out diet time!

Eat the foods you love, train with a routine that fits YOUR busy lifestyle, and see the fabulous results you deserve…It’s that simple! (Note that doesn’t mean “easy.”)

LEARN MORE…

–> The RS Formula And 3 Pillar System