Hi guys, Henry Ives here. Today we’re going to talk about the three things that most people get wrong when they’re doing a fat loss program.
Okay, so, massive cliché, I’m a personal trainer; I’m going to talk about fat loss. The first thing that most people get wrong is that they never actually establish a calorie deficit. Now it’s crucial that whilst you’re doing fat loss, you establish and then maintain, more importantly, maintain a calorie deficit throughout your fat loss program. It sounds super simple but it’s amazing to see how many people actually get that fact really, really wrong, and that’s probably the main reason that people don’t make any progress, because if you aren’t in a calorie deficit throughout your time on a fat loss program, you simply aren’t going to lose any body fat at all.
I see it all the time, people saying, ah I’m not making any progress; I’m training, I’m doing cardio. And then I look at their food and they’re eating too much. And it really is as simple as that. So that’s number one. Establish and maintain a proper calorie deficit. It doesn’t have to be a huge one, like five hundred calories, absolutely fine, just maintain that, maintain that throughout.
The second… I can’t remember what the second is.
So the second is energy balance. Input versus output. A lot of people seem to think that during a fat loss program their training alone is enough. Actually, if you were going to draw a pie chart of your daily energy expenditure, and look at how much your actual training session in the afternoon is going to take up of that daily amount, it’s going to be quite a small little wedge of it. So your non-exercise output is actually far more important for a fat loss program, so you need to be doing things like taking the stairs, going for walks, being on your feet as much as you can. All those little things will add up to burn hundreds and hundreds more calories than what you are able to do in the gym in just one hour. So your energy balance, your input versus output, absolutely crucial, and you’ve got to skew things towards the output side of things. So being super active.
The third thing that people get wrong is their training. They don’t actual train enough, and in my opinion they don’t train hard enough. So if you’re training something like chest on Mondays, legs on Tuesdays, I’d actually get you to do, is to spread out that chest session over the whole week. So you’re spreading something like eleven or twelve sets across the week, and that’s going to give you far, far better progress in terms of your actual physique development as well as fat loss.
You know, if you’re trying to do full body sessions or upper body push-pull sessions, lower body sessions on the other days, then that’s far, far better for you. Spread twelve sets across the week, because your output is more. If you’re just doing eleven sets of push on Monday, that’s not really going to do very much.
The other thing that people don’t do is progressive overload. So all I mean by this is lifting a tiny, tiny little bit more each week. It doesn’t have to be a huge jump. Literally, if two and a half kilos extra, two kilos, one kilo… and by doing that, by lifting heavier and heavier and heavier every time you go into the gym, you’re ensuring your progression, not just in terms of trying to get stronger, but when you’re in a calorie deficit, especially if you’re a guy, you are going to lose a little bit of muscle mass. But the whole point of weight training is just to maintain your physique, so being in a calorie deficit, not ideal for growing muscle mass by any means, but if you’re lifting a little bit heavier each time, what you’re doing is ensuring you’re giving your body enough stimulus to maintain what you’ve already got. So if you’re going in there and lifting the same weight every single session, it’s probably not ideal. So lift heavier, every single time.
So I hope that clears up three, in my opinion, three things that people get really, really wrong for fat loss. As long as you kind of build your program around those three principles, and you remind yourself of them every single day, then you are going to get far, far better results than if you just kind of plod along wondering why it’s not working. Look at all these three areas and I guarantee you, you’ll be far better off.
I’m Henry Ives. Oh, actually, subscribe as well because I’m going to be doing these one-take answers. If you’ve got a question you’d like me to answer, subscribe, comment below and I will give you your very own one-take answer.
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