How to loose fat


One of the most common questions I get is how to loose fat, and I guess it is one of the most common struggles when it comes to health and fitness. Personally I’ve always been skinny and have had a hard time gaining weight and muscle, something that bothered me a lot when I was younger and always was the stick thin one. I hated it! Anyway, I do understand the problem, and I will give you a few advice on how to go about it.

How to Loose Fat
  • First of all, there is no quick fix. Forget about “Fit/Skinny Tea” or other magical pills that claim to make you loose fat. It’s not true. Think about it, if all it took was a pill or a cup of tea, no one would be over weight.
  • Diet is everything. You need to make sure your intake of energy (food) is smaller than the energy used in exercise. I don’t like to count calories etc. because it can easily turn into an unhealthy obsession, but you need to make sure you don’t eat more than your body uses, if that makes sense.
  • Try to do both cardio and weight training in your workout. Cardio will burn a lot of fat in the moment, but with weight training it burns during the workout as well as for a very long time afterwards. It speeds up your metabolism in general, which is great  for fat loss.
  • You can’t burn fat in isolated areas. The adductor machine (the one where you sit down and press your legs together) wont burn fat off your inner thighs. Doing 1.000 crunches a day wont give you a tiny, flat belly etc. Weight training means building and shaping a muscle, cardio means burning off fat all over your body.
  • Everyone is different. I don’t mean this in a “unique snow flake” kind of way (all though you all are unique snow flakes!!), but that there is not one method that works for everyone. Bottom line is that you’ll need to eat clean and nutritious food, eat less than what you use up so that you’re on a constant calorific deficit (sounds horrible but it really doesn’t have to be!

Having said this, this is how I personally would go about loosing weight/fat:

  1. Weight training 5-6 days a week
  2. 12-20 minute intervals on the treadmill 4-5 days a week (after the weight training)
  3. No simple carbs (sugar, white flour, alcohol, etc.)
  4. Complex carbs for breakfast and lunch, but not for dinner/at night
  5. Keep the fat sources clean; olive oil, coconut oil, nuts, nut butters, fish, avocado, etc.
  6. Drink lots of water, put lemon, mint, or similar to flavor it if you prefer
  7. Supplements: BCAA, protein powder, Pre Workout, L-Carnitine (fat blocker), Green tea extract (metabolism booster)
  8. One rest day where you can eat complex carbs whenever you want (also for dinner)

This might sound very tough, but I’d recommend a tough period first and then as you go along you can start including a cheat meal per week and be a bit less strict with your meals. It also depends how much weight you want to loose, and how your body is used to working out, so this is definitely not a “one size fits all” method.

Feel free to send me an email if you have any questions or want some more personalized advice! I’m happy to help out with suggestions for eating and working out! 🙂

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