Home Weight Loss Tips 4 Fat Loss Secrets That Deliver Insane Results [Guest Post]

4 Fat Loss Secrets That Deliver Insane Results [Guest Post]

by Shoshana Sue

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There is only one way to burn fat and that is by following the fundamentals of fat loss. Julian Naidoo, founder of Jlab Nutrition & Consulting and one of South Africa’s top personal trainers unpacks the 4 fat loss principles for beginners, to help you incinerate fat. Follow his fitness and nutrition tips on how to effectively burn fat.

How to lose weight. weight loss tips that will help you lose weight fast and get insane before and after results

SO FAT LOSS FOR BEGINNERS WHERE DO WE START?

 

When it comes to fat loss, my approach and advice for beginners wanting to lose body fat are that they should never go too drastic and this is what I will preach even here.

As a beginner, you should start off the process of fat loss by incorporating a gym program that is not overbearing, coupled with an eating plan and an effective supplement profile.

4 FAT LOSS PRINCIPLES FOR BEGINNERS

1. CARDIO FOR FAT LOSS

When designing the training plan, remember not to go overboard, start small and build up slowly. Start off with off 20 minutes of cardio a day, thereafter, you can add five minutes to each week. Cardio should be restricted to 5 days a week.

What Type Of Cardio Is Ideal For Beginners?

Related: 30-Day Fat Burning Workout Routines for Beginners

I believe a beginner does not have the capacity to perform high-intensity interval training (HIIT) cardio, and so my advice would be to perform steady cardio (done in a fasted state), first thing in the morning.

When performing steady state cardio, you should keep the heart rate around 65% of maximum heart rate.

How to calculate heart rate:

Use the formula of 220 – age * 65%

Another great way to monitor heart rate is by setting the treadmill at a pace/incline where you would be able to hold a conversation and still build up a sweat.

fat loss principles for beginners

2. STRENGTH & CONDITIONING WORKOUTS FOR FAT LOSS

Strength and conditioning are one of the fat loss principles that every beginner must abide by. In order to do this, you have to structure a training plan that you will execute on 3 alternate days a week i.e. Monday, Wednesday, and Friday.

Related post: HOW TO LOSE WEIGHT ON A BUDGET

This workout plan should be a full body workout comprised of compound multi-joint exercises like the bench press, squats, and deadlifts.

Do 3 pyramid sets of 10-15 repetitions (reps), starting with a lighter weight for 15 reps, and increasing the weight with each set. It is important to include these compound movements in your training plan because they engage more than one muscle group at a time.

Related: Best Strength Training Workout Routines for Beginners

How to lose fat for beginners

3. EATING PLAN/ DIET FOR EFFECTIVE FAT LOSS

Your eating plan for effective fat loss as a beginner should include 5-6 small meals a day. The Meals initially should comprise of all macros namely protein, carbohydrates, and good fats as well as added fiber.

Example of such a meal plan:

You might like: Keto Shopping List: The Ultimate Keto Grocery List for Beginners

Palm size portion of protein source with around 100g carbohydrate food source and 1 teaspoon of good fats.

Start off with this diet plan and run it for around 2-3 weeks before wanting to do any carb/calorie cycling or macronutrients percentage rotations.

4. SUPPLEMENTS FOR FAT LOSS

I believe that the supplements which are helpful for fat loss are first and foremost digestive enzymes and probiotics as well as the greens powder. These are essential for gut health. Thereafter I would add a multivitamin/multimineral, and a good whey protein powder.

Related post: WHAT SUPPLEMENTS SHOULD YOU TAKE DAILY

Lastly, the key factors for fat loss principles for beginners are hard work, consistency, and discipline.

Julian Naidoo personal trainer

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How To Lose Fat - The Basic Rules Of Fat Loss

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13 comments

Kaz | Ickle Pickles Life and Travels January 25, 2018 - 9:39 pm

This is such an interesting read. I am looking at losing some weight and this explains so much to me. Kaz

Reply
Rebecca | AAUBlog January 25, 2018 - 10:30 pm

I find it hard to get the right amount of what I should be eating. I mean, 5 -6 meals a day sounds a lot, but I guess I need to work on portion control!

Reply
elizabeth allcock January 26, 2018 - 12:25 pm

I workout at the gym with my boyfriend so he helps me train better. I try to do a different workout everyday and include lots of cardio.

Reply
Rebecca Smith January 26, 2018 - 9:21 pm

Now that I am trying to burn fat, I really need to try some more cardio – I certainly don’t do enough

Reply
Rachel January 27, 2018 - 8:23 am

Interesting point about the supplements which is not a point I’ve come across or even heard of doing before when trying to burn fat.

Reply
Nichola - Globalmouse January 27, 2018 - 2:37 pm

5- 6 meals a day is a lot, I hadn’t thought of having smaller ones more regularly. I’m starting my plan in February which is going to be to have more soup which I think is a good replacement. I like the idea of doing exercise at a rate where you can still hold a conversation.

Reply
Anosa January 29, 2018 - 4:13 am

These are great tips, I never did both gym and better food choices it was always either or for me and fat loss was slow. Now I will try both, thanks for the advice

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