Fat loss secrets
We make it so hard right, looking for the next program, app, diet, what’s popular, what suzie down the street is doing…
When the same ole basics are the science behind fat loss and muscle gain. Its just not sexy to do the basics like hey Lindsay what did you do to lose 30 lbs “oh I walked, lifted, ate in a calorie deficit, slept, drank water…”
Instead you say I killed myself in OT and did keto… then months later you gained your weight back and trying some other sexy little diet again.
You lose weight because you ate less than before no matter what diet you do keto, loom, low carb, low fat, paleo… YOU LOSE WEIGHT BECAUSE YOU ARE IN A CALORIE DEFICIT those are the laws of thermodynamics [science] not because carbs are bad or fats are bad BECAUSE YOU ATE LESS. But you can’t sustain that sexy diet so you resort back to eating the old ways which was more food… IE you can weight back eating in a calorie surplus
The basics work- you have to do them consistently and have patients and you will get there plus you will keep it off because it will be done in a way that you can do forever not just a short term quick fix.
- Lift heavy- heavy for you last 3 reps should be very hard but finishable with good form
- Eat .8-1 gram of protein in a day preferably 1-2 palms of protein at 3 meals and 2 snacks
- Eat in a calorie deficit if you are ready and haven't been dieting your entire life and are not currently barely eating 1200 calories (you are not ready to diet if you have been dieting or eating very low your phase is the priming phase)
- Walk 10k steps a day move your body outside of the workout it matters for your life span and your overall health
- Drink water 1/2 your body weight in oz
- Sleep this is a big one like actually sleep 7-9 hours a night if you can if you can't how can you increase a little each week
- Destress my clients use mindful min where they choose something that balances out their stressors walk, bath, yoga…
- Rest you NEED 1-2 days of complete rest from workouts each week
- Repeat week after week be consistent, not perfect put in messy action
Find out where you are now with these things and work towards optimal each week baby steps not big leaps.
You got it sis!
If you need consistency with your workouts you can still join the #fallstrong30 challenge https://www.lindsaysaenz.com/fallstrong30
