If I was to categorize the amount of messages I get on a daily basis, the winner would be how to tone up and reduce belly fat. I know what everyone wants to hear! Most likely a list of exercises to perform or maybe some magic foods to accomplish that but the truth is simple. In order to tone up and/or reduce belly fat you have to be focus on continuously reducing your overall body fat as a whole to start seeing the definition and results you desire. If anyone is telling you different they are simply lying to you! There are many different factors that affect how you effectively lose body fat but if your consistent in your approach, you will get closer to your ultimate goal.
If you’re not in a calorie deficit, your body will remain the same or worst you will gain weight. How do I know if I’m in a calorie deficit you may ask? Without changing anything, eat and train as normal then weigh yourself first thing in the morning for 2-3 days. If your weight is dropping you’re already in a deficit. If your weight remains relatively the same, you may be close to the amount of calories to maintain your weight also know as you maintenance calories. If you weight is increasing, you could be eating over your maintenance which puts you in a calorie surplus. The most accurate way to figure this out if through trial and error. Most individuals who have been tracking for a while will know how many calories their bodies would need but that comes for years of experience. You can utilize any macro calculator from any website but understand that those are just estimates and it’s impossible for a calculator to understand your body let alone what your daily life consist off so trial and error will be your best bet!
Continue To Strength Train
From beginners all the way to the more advanced lifters, you’re strength training should remain consistent while you diet. For advanced lifter if you completely abandon lifting you run the risk of losing muscle mass which is what you don’t want. If your a beginner you’re leaving potential muscle growth on the table that you would have put on. Untrained individuals or beginners can take advantage of the “newbie gainz” due to the new stimulus on the body of strength training. The less muscle mass a person has, the slow their metabolism will be therefore while dieting, one of your main objectives should be to retain or build the most amount of muscle while being in a caloric deficit.
Use Cardio As Needed
I’ve seen many people get extremely lean just from dieting and strength training. Cardio isn’t necessary for fat loss but it definitely helps when the diet isn’t enough. Start small maybe 15-20 mins on your preferred cardio machine and continue to monitor your weight each morning to see if the extra cardio is in fact putting your a deficit. Cardio and diet go hand in hand meaning that if you prefer to eat more food while dieting, you will have to do more cardio and vice versa. The trick is to do enough cardio where your weight is still dropping but not too much where you’re creating a huge calorie deficit that your body hasn’t slow work towards. Adjust cardio in small increments maybe by about 5 mins. The same way you wouldn’t just drop 1,000 calories from your diet, you should just add 30-60 minutes more cardio than what you were doing prior to making the change.
Any knowledgeable trainer or coach will tell you that losing 1-2 lbs per week is great! But for some people that amount of weight just isn’t fast enough for them to see their bodies changing. If you’ve been overweight or obese all your life, it took several years for you to reach that point. It’s going to take time for you to lose the weight so don’t rush the process. As a person who had bad eating habits growing up, I’ve learn alot about how certain foods, following specific macros or different types of training styles affect my body. Use this time to do the same because that is how you lose the weight and keep it off for the rest of your life. As a online coach for my clients, I create sample meal plans at the start of their coaching so they understand what I would eat if I were them but they are not obligated to follow the meal plan exactly or at all. I want my clients to eat what they want as long as they stay within the calories/macros I provide for them. That way they still eat the foods they enjoy while still continue to chase their progress. Dieting shouldn’t be depressing. Sure there will be days, where your just not feeling it but ultimately there are plenty of good healthy choices that are delicious. Find the ones that work for you and keep incorporating them to help you throughout your journey!