“A harsh truth is always better than a sweet lie” – one of the mantras I live by… By now, most of you know that I don’t like to sugarcoat things, especially when it comes to fitness and health. That being said, today’s post is all about the harsh reality of the fat loss and getting in shape.
Keep in mind that this post is not meant to offend you or decrease the value of your efforts, it’s simply meant to open your eyes to what the reality. Let’s take a look at some key points 🙂
- “I want to tone up and lose some fat” – First and the most common statement I hear from people who start their fitness journey. Let’s look at what it really means. When you are trying to get a “toned look” that means you are looking to get more muscle and decrease your body fat. Since you can’t lean out (or tone) something you don’t have, first you need to increase your muscle mass, and for that, you need to lift heavy weights while being maintenance or very light deficit caloric intake. While it is challenging, it is possible to gain muscle and lose fat at the same time to certain degree. Lifting heavy weights and staying in a right macronutrient breakdown along with a right amount of calories can bring you the results you are looking for.
- Your legs are rarely as muscular and big as you think they are. If your lower body appears to be “heavy” it’s only due to the extra body fat on top, NOT due to a lot of muscle. Lifting heavy weights will help you build more muscle coupled with overall body fat reduction will create smaller, tighter appearance.
- Dear men, I can’t leave you out of this one. We all know that Monday is the chest day and that you love to work on your upper body. But your lower body also needs to be worked on and not only for aesthetics of it but for overall health and. It doesn’t matter how impressive your upper body is if you have no legs to go with it. Yes, it is much harder to train legs, but it doesn’t mean you should avoid training them!
- Thousands of crunches and other abs work won’t give you lean and sexy abs…You can NOT target fat loss. Your genetics dictates where the body will gain muscle easier and lose fat faster. In order to see sexy abs, you need to lose overall body fat.
- Hours of cardio will help you to lose body fat to a certain point, but will also significantly lower your body metabolic rate. The more cardio you do, the more efficient you become; efficiency is the greatest enemy of the fat loss. That being said, it doesn’t mean that cardio should be avoided completely. Not at all! It just means it should be used as a supplemental tool not as a primary driving force.
- Most women are quad dominant; in fact, even a lot of men nowadays are quad dominant. So if you don’t want to have “banana-looking” legs you need to put a lot of work in your glutes, hamstrings, and calves. This is not only for the aesthetic purposes but also for the overall health. Over-developed quads lead to weak hamstrings and glutes, as well as a lower back pain.
- Organic/natural food is a wonderful choice. However, an organic cookie is still a cookie. Keep that in mind when making food choices.
- Protein and granola bars are NEVER a better option than real food. Plus you will get the same effect from eating a sneakers bar with a protein shake as with eating a fancy protein bar that costs 3 times more.
- If you don’t see progress in your fat loss, there are only two possible reasons: a) you are either eating too much and moving too little, or b) you are moving too much and eating too little. There is no such thing, as “my body just doesn’t respond”. Do things the right way and harvest the results.
- Feeling hungry while in a caloric deficit intake is normal and is a good sign, actually. Hunger is a biological norm and a physiological response as any fat-loss diet will induce hunger over time and it tends to increase the leaner you get. If you’re expecting to get lean without ever experiencing hunger or cravings, well, you’re going to find yourself very frustrated.
- There is no such thing as “my body is craving” for such and such food. Your mind may be conditioned to crave certain things. Your body doesn’t think, the brain does. So push those thoughts away and stick with your plan.
- Implementing “Cheat Days” usually doesn’t create a positive impact on the progress. The only person you are cheating is yourself. I always suggest implementing If It Fits My Macros style of dieting which allows you to eat any food as longs as it fits your macronutrient requirements. If you constantly feel deprived of certain food, eventually you will binge, which is never a good thing. The secret of successful long diet is balance and sustainability. If you don’t see yourself doing something long term then you should look for other options.
- Great physique doesn’t happen by accident or good genetics, it’s always a result of a hard work and dedication. Yes, some people genetically have better body composition or slightly faster metabolic rate. But at the end of the day, chiseled physique is always a result of hard work and consistency over a substantial period of time.
YOU ARE CAPABLE OF ANYTHING YOU CAN THINK OF. BELIEVE IN YOURSELF AND DO THE WORK!