Many people struggle to lose weight and love handles and jelly arms. One of the main reasons for this is that they lack a clear and realistic plan of action, regular progress checks and expert knowledge of the nuances of fat loss. This article explains how we help clients create and follow a personalised plan to achieve their fat loss goals. First, we measure, take photos and test exercises if necessary to establish a baseline. Then, we provide the following guidance:
1. Calorie and Macro Targets
We calculate how many calories our clients need to consume to create a calorie deficit based on their weight, height, age and previous experience. We also set higher protein targets, ranging from 1.6 to 2.2 grams per kilogram of body weight, to speed up the results and ensure optimal fat loss. You can use a calorie counter like www.tdee.com to estimate your needs.
2. NEAT Targets
Non-exercise activity thermogenesis (NEAT) is the scientific term for the calories you burn during non-planned physical activities, such as fidgeting, standing, sitting and doing household chores. Since this is hard to measure accurately, we set daily walking targets (usually 8,000 to 12,000 steps) to standardise this and prevent it from decreasing over time, which often happens when you are in a calorie deficit.
3. Cardio Targets
This is where the strategy and nuance of fat loss come into play. We usually start with minimal cardio requirements to help increase calorie expenditure and enhance the calorie deficit. However, the body adapts quickly to the amount of cardio you do. That’s why we adjust the cardio requirements after the four-week checkpoint.
P.S. A common starting point is two sessions of 25 minutes of low-intensity cardio per week, also known as zone 2.
4. Weights Program
It’s well known that lifting weights three to four times a week helps preserve muscle mass while being in a calorie deficit. However, many people make the mistake of not increasing their workload over time, so their body gets used to the amount of weight they lift. Changing the exercises every four to six weeks is also essential to prevent your body from adapting to the same stimulus. That’s why we have set checkpoints where we remeasure and provide a new weights program.
We hope this article has helped you improve your understanding of fat loss. If you’re ready to take action and achieve excellent fat loss results, we’re here to help.
At Movement District, we offer personalised coaching, online programs and a supportive community of like-minded people. Whether you want to work with us one-on-one or join our group challenges, we’ll ensure you have everything you need to succeed.
Don’t wait any longer, contact us today, and let’s get started!