Mindset and Goals
This 30-day guide is here to kick start the process of losing fat and getting fit. Think of it as a road map for the next 30 days, but understand, the principles are yours to apply in order to maintain a healthy and fit lifestyle. Small wins lead to big changes. Consistency is the real key to long term change.
Take one or two of the principles in this guide and apply them right off the bat. Over the next 30 days, start to integrate more of them to ensure lasting results. If you try to do a complete 180 with your diet and exercise, chances are you’ll most likely fall back into your old ways. Here are some good goals for the following 30 days.
Women’s Fat Loss: General Exercise Information
To burn the most calories we want to use exercises that incorporate the most amount of muscle. Compound movements are exercises that use multiple joints, as opposed to a single joint, and are the best choice for burning calories and fat. Examples of compound movements are squats, deadlifts, presses, and pulls. These are also very functional movements that will make you stronger, help build lean muscle, and translate well to life and sport.
Exercise is the factor that will propel you to your fat loss goals. Understand that just like diet there is an optimal training approach for fat loss, and specific exercises and programming should be used.
This type of training involves using two or more resistance exercises successively in a circuit with minimal rest between each exercise. The goal is to elevate the heart rate while training your muscles, which leads to high levels of EPOC and fat burning. A good circuit for fat burning would pair opposing muscle groups or lower and upper body exercises.
Most women want to shed unwanted body fat and attain a trim, toned physique. It’s easy these days to put on the extra pounds with hectic, always on-the-go schedules, one-touch food delivery apps, and the seemingly over-abundance of food choices. It’s a constant battle to make smart eating choices and maintain a healthy lifestyle. So whether you’re new to fitness and looking to shed a few inches, or have been looking for a new program to kick start weight loss, this guide will give you the principles and strategies to burn the fat and keep it off.
Over the next thirty days, you will apply the recommendations in this guide regarding the five most important factors to achieve and maintain the body you want. These factors include nutrition, supplementation, lifestyle choices, mindset, and exercise, and all are vitally important for your success. This guide is meant to give you the tools to turn your body into a fat-burning machine, so understand the principles and commit to applying them for the long term.
Your body makes changes when it’s at rest. Recovery time is when muscle is built and the body transforms. In the beginning, if you’re only working out twice a week you’ll have plenty of time to recover. However, once you get up to training four or five times a week, recovery days are essential. Use these days for stretching, yoga, or a long walk. Keep your diet tight and drink plenty of water. The best strategy is to train two consecutive days followed by one day of rest and repeat.
The Tabata Protocol is a form of high intensity exercise that couples 20 second periods of work with 10 second periods of rest, for eight rounds or 4 minutes. The trick is to go as hard as possible in the 20 second periods and recover as much as possible in the following 10 seconds. The whole protocol is short but very intense and has been shown to be one of the best ways to burn fat and improve your cardio conditioning.
If you can train twice a week, do one circuit weight training session and one high-intensity cardio session. If three times a week is possible, do two circuit weight training sessions and one high-intensity cardio session. If you can train four sessions a week, do two circuits and two HIITs. Five sessions should be three circuits and two HIITs.
High Intensity Internal Training
Also known as HIIT, this style of training alternates periods of high intensity with periods of easy, active recovery, and is maybe the best protocol to stimulate EPOC. An example of HIIT would be riding a stationary bicycle for 30 seconds of high intensity, near 90% of your 100% effort, followed by 30 seconds of low intensity, near 10% of 100% effort, repeated eight to twelve times. You can perform HIIT on a bike, rower, stair climber, elliptical, or with sprints on a track or treadmill.
Women’s Fat Loss: General Diet Information
The first place to start when you’re trying to lose weight is your diet. There’s a saying in the fitness industry, “You can’t out train a bad diet.” Meaning you can work as hard as possible in the gym, with the best exercises and programing, but if you’re failing at the table, you’ll never see the results you want. Understanding this should help put your attention on what you take into your body, or better yet, what you don’t, when your goal is to lose weight.
Frequency and Preparation
The days of six small meals a day for fat loss are gone. This approach just leaves you unsatisfied at every meal, and saps valuable energy for constant digestion. Instead, aim for three meals a day focusing on lean protein and high-quality fats while limiting your carb intake to healthy complex carbs. The best foods are natural, nutrient dense whole foods that are not prepackaged or refined.
The next thing to understand when losing fat is the simple law of energy intake and expenditure. To drop the pounds, you must take in fewer calories than you burn. It’s best to focus on eating high-quality nutrient dense foods while eliminating those that will contribute to fat gain, and exercise at least four times a week. Fad diets, strict eating programs, and severe calorie restrictions may lead to short term results, but the pounds will surely come back in time.
Macronutrients are the foods that are required in large amounts in your diet. The three main macros are proteins, fats, and carbohydrates, which are converted into energy to perform the many functions of the human body. Your body requires all of them, so it’s important to include each category in your diet, however, you can manipulate certain macros to help promote fat loss.
Protein: Pivotal in the muscle building process and should be a staple in any nutrition program. Maintaining muscle mass on your body requires calories to do so, which means you’ll burn more calories throughout the day naturally just by having more of it on your structure. So even if your goal is to lose fat, adding and maintaining muscle will actually help you do so.
Fats: The most calorie-dense macronutrient and provides nine calories of energy per gram. Over the years’ fats have been inappropriately associated with weight gain, however, they are vitally important for many bodily functions and should not be feared.
Carbohydrates: Carbs are your bodies fastest fuel source and provide four grams of energy per gram. When it comes to fat loss, limiting your carbohydrate intake, especially simple carbs, will help to shed the excess weight. Eliminating or reducing sugars, which don’t necessarily have to be sweets, but include pastas, breads, grains, and baked goods, will help you lose that unwanted belly fat.
Women’s Fat Loss: General Supplementation Information
To see the best results, you must do your best to fuel your body with the most nutritious foods and follow an eating strategy for your goal. Supplements, however, are there for when your diet falls short, and to boost your efforts toward losing fat. Thanks to modern research we understand the benefits of certain vitamins, minerals, and nutrients. We also know that our bodies can’t produce everything they need to thrive on their own. Supplements will give your body the best shot at quickly achieving your goal and optimizing your health and performance.