Do You Want To Lose Fat?
Today I’m going to show you how to lose fat in your::
- Stomach
- Arms
- Thighs
- Back
- Chest
- Face
Let’s do it.
Your body fat percentage is FUNDAMENTAL.
Question is:
How do you lower your body fat percentage?
First, understand these statistics from Health.gov:
- About half of all American adults (117 million people) have one or more preventable chronic diseases.
- Seven of the ten most common chronic diseases are favorably influenced by regular physical activity.
- Nearly 80% of adults are not meeting the key guidelines for both aerobic AND muscle-strengthening activity, while only about half meet the key guidelines for aerobic physical activity.
- The lack of physical activity is linked to approximately $117 billion in annual health care costs and about 10 percent of premature mortality.
How NOT To Lose Fat
The human body does NOT reduce fat from specific parts of the body if you train that specific area.
Here’s why:
Workouts that target specific body parts can engage intramuscular fat as energy, but that does not influence your health or appearance.
A study found that ab exercises do NOT isolate and oxidize subcutaneous fat in your abs mainly.
Another study found that the same goes for fat in your lower body: body fat percentage, fat mass, and lean mass in your legs.
Instead, it’s your genetics which determines your body type and where you tend to store fat.
Whether you tend to store fat in your legs or abs, there are a lot of factors that determine your fat distribution.
For example, you will reduce or increase fat from various body regions no matter if you are training a specific area of your body.
Stop trying to spot reduce during your workouts.
Start focusing on maximizing your potential.
Fortunately, I’ve developed a simplified it for you.
It’s called “The AllWorldU Formula”.
And now I’ll share the the formula…
The First Law: A Caloric Deficit Is Required
A negative caloric balance, or caloric deficit, is required.
People that disagree with this usually do the following:
- Make excuses for not tracking their calories
- Never studied physics
- Overcomplicate the process
The reason calories matter is simple:
The First Law of Thermodynamics
Not familiar with the first law?
Here’s a great explanation:
In other words:
The Law of Conservation of Energy, also known as the first law, states that energy cannot be created or destroyed in an isolated system.
Here is how you can put the first law into action:
First, decrease your caloric intake through your nutrition.
Then, increase your caloric expenditure through your training.
According to the CDC:
- About 1 in 4 youth get enough aerobic physical activity. A BMI calculator is a quick and easy way to assess your child’s health.
- Only one-half of adults get enough aerobic physical activity. Calculating your Vo2 Max is one way you can assess your aerobic fitness.
- According to the U.S. Department of Health & Human Services, Physical Activity Guidelines for adults recommends at least 150 minutes of moderate intensity activity or 75 minutes of high intensity activity, or a combination of both, plus 2 days of weight training per week.
Finally, increase your caloric expenditure by moving more throughout your day.
And just like that, you lose fat.
Stop Saying You “Just Want To Get Healthy”
Underachievers say they “just want to get healthy.”
To be clear:
Getting healthy is GREAT and I think everyone should do it.
But people are in denial.
They say they just want to get healthy and they’re not really interested in losing fat.
That said:
They want to lose fat.
And usually lose weight too.
Owning your goals can be REALLY hard.
That’s where “keeping it real” comes in.
So there’s no need to deny your ideal body fat percentage.
Once you set your goals, focus on why it’s important to you.
And even with elite athletes, most people want to lose fat or bodyweight for aesthetics.
(Yup, I personally learned this with each and everyone I’ve helped)
Maximize Healthy Lifestyle Habits
This is the holy grail of losing fat.
Why? Humans are creatures of habit. And habits are hard to break.
Look at the success rate of New Year’s Resolutions. Only 8% of people follow-through and achieve their goals.
To lose fat, and lower your body fat percentage, you will need a high amount of physical activity and a reduction in the number of calories you’re eating and drinking. No matter your body type.
The Habit Superhack For Fat Loss
Yup, losing (or gaining) fat is a habit.
Psychology offers a habit superhack called a “questolution” which transforms excuses into solutions through a puzzle.
Here’s how to master this habit superhack:
First, think of goal.
Let’s say it’s to lose 1% of your body fat.
Next, turn it into a question like this:
How can I lose 1% body fat?
Or even better:
What’s the best way to lose 1% of my body fat?
And to get the most out of it, become more mindful of that question.
Research shows the question-behavior effect can impact future performance up to 28 percent.
Mind training is powerful.
This is a powerful habit superhack.
Without great habits, you’ll add to the rising obesity rates.
Because you don’t just wake up one day and you’re obese.
Prevent Fat Gain
Most overweight people are becoming more fat every year.
And they slowly get fatter.
This is creeping obesity.
To prevent this, most people need to do a lot more than just make a few small changes.
It needs to be a complete lifestyle transformation.
Start with this:
- First, burn more calories through your training.
- Second, burn more calories through your daily activities.
- Then, decrease the quantity and improve the quality of your calories. Our free calories calculator is helpful.
Do all three to maximize the 24 hours in your day.
Anaerobic or Aerobic? Both!
You can apply this same all-in-one concept to your training:
Some people do just anaerobic workouts. And some people do just aerobic workouts.
Let’s face it:
People prefer cardio or weights.
In my experience, people usually benefit the most from doing more of the one they don’t like.
People that argue cardio is bad (or vice versa) are just… making excuses.
On the flip side, people that embrace strength AND conditioning usually have healthy body fat percentages.
Fat Loss Guidelines
Losing Fat The Right Way: Play The Long Game
You might have struggled with consistency.
Some people are consistently consistent.
How do they do it?
They focus on the long game (or long-term).
It’s a mindset.
If you’re not focusing on the long-term, you’re not going to be as motivated.
That’s why we suggest embracing the long-term AND short-term here at AllWorldU.
Long-term progress… but better.
Long-term and short-term progress.
Don’t play small.
Be patient.
No excuses.
Best,
Scott