What's involved in fat loss?

If you’re like me, you can always have less body fat. Aesthetics, health, or otherwise, fat loss may appear daunting for some, but the concepts are very simple and lean on general biology. Calories in vs calories out. How you choose to supplement your dieting is your choice. I use a combination of cardiovascular exercise, weight training and diet to achieve fat loss as fast as possible because let’s face it, being hungry sucks. The idea is to force your body to burn calories through exercise while providing it less calories than it needs to maintain your current weight.

The amount of calories/day you your body needs to maintain it’s current weight is called your Total Daily Energy Expenditure (TDEE).

Your TDEE is determined by the MIFFLIN ST. JEOR EQUATION. From there, achieving fat loss is simply determined by consuming any percentage less calories than your TDEE. Generally, a 15%-20% caloric decrease is considered safe and manageable.

For some, being hungry is unbearable, and you may find yourself struggling to keep yourself from snacking. I understand that feeling completely, but I’m willing to give up just a little bit less food to ensure my cardio is at a minimum (what can i say? i hate the stair master.)

I hate to break it to you, and I may hurt some feelings here. But a new fad diet such as the Ketosis Diet is not going to fix a lifetime of overeating and not exercising. Good, healthy habits backed with sustainability and a plan of action will build a solid foundation for a healthier life.

I teach all of my clients this foundation in hopes that one day, they will no longer need me.

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Unfortunately, fat loss has quite a few myths surrounding it such as:

  • Extended cardio sessions

  • Eating only “healthy” foods

  • No more fast food, ice-cream or candy

  • Spot reduction fat loss (really? people still believe a 6-pack is achieved through endless crunches?)

  • Wraps, teas, cleanses, diets with a name(keto I’m looking at you), pills are somehow the new breakthrough? What happened to basic biology?

Take a look a sample of what I consume on a daily basis. Real food. Real quantities. Awesome taste.

Yesterday’s Calories : 187/225p 132/100c 45/65f

Total Cardio: 30min

Morning Weight: 190.2

david viergutz