7 Strategies to Lose BodyfatAug 15, 2021
Today I want to cut through all of the confusion and share seven rules for losing stubborn bodyfat.
Are there things that could be added to this?
Sure, but if you follow these SEVEN you will be well on your way.
Here they are...
Rule #1. Maintain a Slight Calorie Deficit
At the end of the day you must take in less calories than you burn in order to reduce bodyfat.
This can be done by eating/drinking less, exercising more or a combination of the two.
Don't restrict your calories too much, otherwise you risk burning precious lean muscle.
The best starting point is to follow the step-by-step plan I teach in the Nutrition Masterclass.
(Let me know if you want instant access to this paint-by-numbers system to eat mindfully and finally lose that unwanted weight.)
I'll ask you to enter in your starting weight, your goal weight, and choose to lose 1 to 1 1/2 pounds per week.
Any more than that and it will restrict you too much.
You will get a recommended number of calories to shoot for.
This is just the starting point. You'll reassess each week.
Rule #2. Lift Weights
Boy this is a critical, mostly overlooked, rule.
We are HUGE on strength training at Arangio Athletic Fitness.
No, not the randomized, knuckle-headed, near-death workouts taught in "Boss Fitness."
The training we teach follows the fundamental principles of progression and overload...
...using excellent technique on every single rep.
This will build and maintain calorie-burning muscle.
Couple this with rule #1 and you will get the lean-and-athletic look you are after.
Ladies, you will NOT get big and bulky looking from lifting weights.... because you don't have the sky-high testosterone levels required for this to happen.
That's a myth that needs to die once and for all.
Rule #3. Choose Moderate-Protein Meals
Protein provides the building blocks for your muscles.
Our focus is on feeding and supporting the lean muscle that you break down in your workouts, so you come back stronger.
You can either support muscle or fat; however, it's difficult to do both at the same time.
So choose one priority-one goal.
A simple way to find out how much protein you need is to set your calorie requirements to 40% carbohydrates, 30% protein and 30% fat.
This is a good starting point.
Then just hit those numbers and see how it goes.
Rule #4. Eat More Veggies
Veggies are packed with nutrition and most are very low in calories.
My hunch is that you could never get obese, or even overweight if your nutrition plan consisted of mostly fresh vegetables (but don't quote me on that).
So, they fill you up, provide your body with valuable nutrients and fiber...
... without a bunch of extra calories to break rule #1.
Rule #5. Drink One-to-One-Half of Your Body Weight, in OUNCES, of Water
Do NOT break this rule.
Many folks who are struggling with losing excess bodyfat are simply dehydrated...
...this slows fat loss and can create a ton of health issues in the long term.
On the flip side, when you are hydrated, you'll feel more full and will look and feel better overall.
Here's a "secret" coaching tip...
Get yourself three 40-ounce bottles and fill them up before you go to bed.
Take them with you during the day.
Drink one before 10am, the second by 2pm, and the third by dinner time.
Fill them up again before bed and repeat the following day.
Rule #6. Get 7-9 Hours of Deep, Restorative Sleep Nightly
This is the toughest one for me as I am a mediocre sleeper.
I'm also awake super early everyday... like the other early birds getting the worms.
So Sharon and I practice nearly every sleep-hygiene strategy in the book...
...blackout shades, no screen-time before bed, 68F temperature, good air flow with overhead fan, freshly laundered sheets twice per week, reading (an actual book printed on paper) before bed, etc., etc.
You see, sleep deprivation creates added stress in life.
Stress releases cortisol which will wreak havoc on the lean muscle that you're trying to maintain.
Do what you have to do to get deep sleep, as it's VERY important.
I teach a TON about sleep hygiene in our Virtual and in-person Premium Fitness-and-Nutrition Coaching programs.
Rule #7. Consistency is King
I think this could be the #1 factor that ties all the other rules together.
When I meet with a new client they are excited about getting started.
Occasionally some folks follow the rules for a while but then they begin to drift into their old habits.
My advice: Do what has worked in the past.
Focus on the fundamentals (see above).
Set yourself up for success by getting small wins.
Five days of clean eating followed by a free day, and then a fast day.
It's basically what I teach to all of my clients -- with predictable success.
Our proven system is how I can literally guarantee you will achieve your goal on deadline.
A Few More Things That Successful Over-40 Men & Women Do
🔥Batch prepare your weekly meals on Sundays and Wednesdays.
🔥Also on Sundays, schedule four weekly training sessions.
I recommend you train on Mondays, Tuesdays, Thursdays, and Fridays -- first thing in the morning -- before your day gets in the way.
🔥Hire a coach with lots of experience and success stories.
And there you have it.
Follow these rules and, over time, they will become your normal routine.
To your success,
Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online personal trainer, or you want to visit the best personal trainer in the Lehigh Valley, you can take a free 14-day trial.