FAT LOSS

4 WAYS TO HELP YOU ACHIEVE YOUR BODY COMPOSITION GOALS  So here is the bad news, you can’t choose where you’re going to lose fat, but that doesn’t mean it’s time to throw the toys out of the cot. We have your back, have a read below. 1. Don’t neglect your target area. While you can’t pick which part of your body is going to drop fat first, developing muscle in that area will make it firmer. So, if you have a specific body goal, such as a more toned midsection or less wobbly arms, make sure you hit those places during training. 2. Strength training and more strength training. To shift fat, you don’t have to always be slogging it out with cardio style workouts. One of the most effective tools when it comes to burning fat is strength training. Strength training has been shown to improve the body’s ability to clear fat once it enters the blood stream. When you lift weight and lift with intensity, more often than not, this will lead to an increased production of lactate, and an increase in lactate leads to dramatic increases in growth hormone, thus resulting in very significant losses of body fat. 3. The one we all hate………. diet. The way to lose fat is the old equation of calories in vs calories out. The quickest way to achieve your fat loss goals is to eat at a calorie deficit. You should keep protein intake high to ensure you’re primarily losing fat, not muscle. (If you’re not sure about your macros reach out and we can help you here). 4. Stay consistent. Fat loss takes patience and consistency. At ACTV our program is built to help you achieve results. Follow the program – keep pushing weight on your barbells and be attentive with tempos and percentages. As for cardio, listen to your body push like crazy if you feel up to it but if your body is sore and you need to take It easy on the odd session, then just listen to your body. The thing we want to achieve and again why lifting weights at ACTV is so important: more muscle!! Why? The more muscle you have, the more fat you burn (remember from your scans that muscle mass is directly proportional to your BMR). So, by eating at a maintenance level (matching your calorie intake with how much you expend throughout the day), keeping your protein intake high and focusing on strength training, you can work toward a re-composition of your body to hold more muscle and less fat over time. As always reach out, we are here to help. - Barts