The most searched query when it comes to fitness: “How do I lose fat?”
Want to lose body fat quickly and keep it off? You’ve read it all. You know you need to eat right, exercise and manage your stress. For a full plan on how to do that, download the Metabolic Blowtorch Diet book.
But, today, we’re talking counterintuitive fat loss tools that are often overlooked.
Let’s get started…
Breathe Out Your Fat
Most people think of ‘burning off’ fat. Sweat is your fat crying or some such nonsense. Not entirely accurate. Most fat loss occurs while you’re sleeping when your body metabolizes body fat and breathes it out as carbon dioxide (basically an energy source to keep you alive). You urinate the rest.
One problem: You need to eat less than your body needs to maintain its weight in the preceding 24 hours or there won’t be any real need to tap into fat at night. And no, eating at night isn’t going to magically be stored as fat, unless it’s part of a day’s worth of eating that is too high.
Consistent with point 1 above, sleep is when your body repairs itself. It’s also where fat loss occurs. There is no hacking this one. Memory, mood, hormonal levels are all heavily impacted by sleep (or lack there of).
A major review found that short sleep duration increased the likelihood of obesity by 89% in children and 55% in adults (source).
One study allowed 16 adults just five hours of sleep per night for five nights. They gained an average of 1.8 pounds (0.82 kg) over the short course of this study (source).
Those seeking fat loss need to keep insulin at bay during inactive times of the day. Insulin is effective at driving carbs into muscle and liver tissue (good), but it’s also equally good at directing carbs into fat tissue (bad).
In other words, the more insulin sensitive you are, the better your ability to store carbs in the good areas, not the bad.
How? Add as much muscle as possible, exercise regularly, do things to promote BROWN fat activity (get sun exposure, get uncomfortable, i.e. hot or cold therapy), time your carb intake when you’re most active, and
Fasting fits modern life. It makes dieting a lot simpler, structuring your eating around your day. When you’re busy at work, eat sparingly if at all, and feast at night (within reason).
Look to the Metabolic Blowtorch Diet for a blueprint to follow here, as even one weekly prolonged fast can get your weight moving in the right direction if you do nothing else.
The faster you walk, the better health you are in. Science! Brain-body connection and such. This relates back to NEAT or Non Exercise Activity Thermogenesis. This is the calories burned from non-conventional exercise. Think fidgeting, standing or walking. It largely happens without you realizing it, so you need to set some rules to keep yourself active.
Take the stairs. Park further away. Use a step counter and set a daily target.
These small increases in activity can make a big difference. Taking a 10-minute walk lowers blood pressure, improves aerobic capacity and helps you digest a meal better, so make time for it.
Don’t rest so long between sets, UNLESS strength is your #1 priority (i.e. powerlifter). Most everyone would benefit from less texting and talking between sets.
But, don’t take this the wrong way and start doing Tabata and circuits designed for middle-aged women. Real fat loss training should build calluses on your hands. Get stronger, train hard and get it done.
The body, to protect you from losing too much weight, decreases your metabolic rate as soon as you drop calories on a diet. The harder you push, the faster this occurs and it actually doesn’t recover right away after your diet unless you raise your calories up to pre-diet levels (which helps your hormones, but leads to fat regain quickly).
The problem here is that the majority who attempt aggressive weight loss will regress within a few months of losing the weight. Simply look to past participants of the Biggest Loser for proof of that.
Here’s what to do instead: Focus on losing about 1% of your bodyweight per week and sustain that for 12-16 weeks at most. Then take a diet break where you raise calories slowly and try to maintain that new weight without a rebound. Rinse and repeat for life. The big keys to keeping metabolic rate as high as possible? Strength train and eat protein so your lean body mass stays high or even increases. Muscle is metabolically active. A GOOD thing. This is one of the reasons those lean bastards can eat mountains of cake while you just stare at it and your spare tire expands.
FREE Download: Have a fair bit of fat to lose first? Need a place to start in 30 seconds or less? Grab this easily digestible (pun intended) two-page Mansformation diet cheat sheet to simplify your diet without fads, quick fixes or calorie counting, courtesy of coach Mitch, free for TOT readers.
Train Lower Body, Chicken Legs
Training your legs through a full range of motion with weight added is a big metabolic cost. (That’s good). I like to get some form of leg work in twice a week, though the second workout is more volume/pump than death defying squats (your knees won’t hold up if you go super heavy every time).
We’re made to be outdoors. Studies show that a higher body mass index and body fat percentage are associated with lower blood levels of vitamin D (source), which the sun is a primary source of.
Another study looked at 218 overweight and obese women over 12 months. All were put on a calorie-restricted diet and exercise routine. Half of the women received a vitamin D supplement, while the other half received a placebo. At the end of the study, researchers found that women in the vitamin D assisted group experienced more weight loss, losing an average of 7 pounds (3.2 kg) more than the women who didn’t receive the supplement (source).
Optimize Your Hormones
OK, fair, you’ve definitely heard of this one if you frequent this site. But chances are, you still have work to do. To find out how you can reverse the effects of declining testosterone levels with the right therapy, purchase The TOT Bible.
Hire A Coach Who Can Help You De-Fat Yourself
Self-explanatory. If you have tried it all and you haven’t had much success then I highly recommend you enlist an expert. You can read all about peeps who started out where you’re at and transformed. Details below by clicking my name in the bio.
About The Expert
Mitch Calvert is a transformation coach for men like his former self, with worse genetics than Chris Farley. Yes, the chubby dude from Tommy Boy. Get Mitch’s free Mansformation Cheat Sheet to simplify your diet and start shedding that stubborn belly fat.