10 Steps to Losing Body Fat… and Keeping It Off! – Part 1

By Nunzio Signore (B.A., CPT, NASM, PES, FMS)

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Exercise is most effective for reducing body fat when you pair it with a smart diet that leads to a reduction in energy intake.  This is not as easy as it seems only because we have a hard time getting the two to work in sync with each other. 

This blog is a 3 part Series and here are the first 3 of my top 10 suggestions:

1. Schedule Time to Plan Meals, Shop and Cook

The biggest myth about burning body fat is the concept that all you need to do is start exercising. Nothing could be further from the truth. The single most important concept to grab is to get serious about what you are putting in your mouth, in other words, nutrition.

After you change your diet, you will be amazed at how great you’ll feel by eating food that helps raise your metabolism and burn more calories all day.  Remember to stay away from white starches, sugars and any other food with a high glycemic index (we’ll get more into this and which foods to eat and avoid in part 2).

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2. Do Full-Body Weight Training Circuits

Using weights that you can do 10-12 reps of (approx. 65-85% of maximum effort), and resting only enough in between to keep your heart rate between 130-150 bpm (use a heart monitor) for 30-40 minutes of your workout will accomplish a couple of things:

  • It will increase your muscle mass, which in turn will boost your metabolism turning your body into a calorie burning machine, and
  • It also provides more stress than standard cardio training which in turn makes your body burn more calories in the 2nd hour recovery period. This is an important take away, it’s not about what burns the most calories while you’re exercising it’s what burns the most calories in a 24 hour period.

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3. Keep Record of Your Calorie In-take and Workouts to Achieve a Caloric Deficit

Most people grossly underestimate how many calories they are consuming on a given day.  Keeping a food journal is a great way to keep yourself honest.  Also, keeping track of how many calories you’re burning in your workouts will let you know if you are burning more than you are consuming.  Once again a mid-level heart monitor will help you track calories.  Remember, part of losing belly fat is about creating a caloric deficit.

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If you are interested in weight loss or losing body fat, we can recommend a training protocol at RPP that when combined with a nutrition plan (that we can also provide you) will help begin a process of weight loss.  Please feel free to let us know if this is of interest.

Also, please stay tuned for Part 2 of this 3 Part Series where we will cover what types of food to eat and when.