In this video I discuss how best to achieve fat loss…
Don’t want to watch the vid?
Here are my notes on the topic:
Note before the notes. These are the notes I scribbled down when planning the vid so they are un-edited. Apologies for lack of grammar, punctuation etc.
Need a deficit
Different ways to achieve a deficit
Calories in = energy from food
Calories out = daily energy expenditure AKA TDEE
3 variables to manipulate to create a deficit.
Cardio (intervals or LISS)
You cannot push all 3 hard for any length of time. If you do you will overtrain very quickly. Better to scale 1 or 2 up while the other comes down.
My preferred option is to create a calorie deficit through a reduction in calories from the diet and using resistance training.
Firstly, when you think weight loss you should actually be thinking fat loss. You want to lose body fat and not just focus on the number on the scale. This means you should aim to build, or at leat maintain muscle in a fat loss phase. The best way to do that is to keep protein intake relatively high (around 2g per kg of BW) and train with weights.
Weight training provides a powerful stimulus to the body to build/retain muscle.
Muscle is also a metabolically costly tissue. Every extra ounce of muscle you carry requires energy to sustain it. So, the more muscle you have the higher your TDEE and the easier it is to create a deficit.
And at the ned of the day we aren’t aiming to be skinny. You want to be lean and muscular so you should train in a manner that promotes that.
Look at a typical endurance athlete compared to a bodybuilder, rugby player, or sprinter who trains explosively and with weights and ou can see the physiques are very different.
That isn’t to say you should never do cardio and I will address the use of cardio later on.
But first, a little more detail on TDEE and why I like to make small adjustments to diet and focus on weights to lose fat.
TDEE is made up of RMR x PAL x TEF
PAL made up of NEAT & Training
Lowering calories = reduction is TEF & can lower NEAT
Increasing cardio = burns calories but, possible reductions in NEAT. People feel lethargic so they move less and it ends up negating the benefits of their cardio session.
Weight training = increases RMR, doesn’t lower NEAT
If you want to get really lean you might need cardio or you might just enjoy it. In that case my preference is the two extremes of the spectrum. Either high intensity intervals or LISS.
I generally don’t recommend moderate cardio or even long intervals because they are extremely taxing on your recovery. They cause adaptations more geared towards aerobic capacity which is not out goal. We want hypertrophy and to be as lean as possible.
HIIT though is more closely associated with adaptations similar to weigh training so can be an option. However, it is very demanding and carries the risk of injury. As such, you have to be smart with your programming and potentially remove some weight training which doesn’t really make sense. Because of this I find it can work well for short periods of time, as a plate buster, and at the outset of a fat loss phase.
Later on in a cut I prefer LISS. This is easy to recover from. In fact, it might actually aid your recovery from weight training. It burns calories so helps get you in a deficit. However, because of the low intensity nature it takes a long time to burn a significant amount of calories. If time constraints are not an issue then it is my preferred option. Especially when food has come down to low levels. LISS isn’t really training. Taking your do for a walk counts.
So, to conclude, you need to create a deficit and you should focus on achieving that by dialling in your nutrition nd training with weight with the intention of building muscle.