Let’s discuss the Trinity of Fat Loss:
1️⃣ Caloric Deficit: When it comes to losing fat in a timely matter it’s about energy balance. You must be burning more than you are consuming. Of course, it’s always important that most of these calories are also coming from nutritious sources so you can maintain energy and feel satiated while doing this.
2️⃣ Protein Consumption: If you are active and looking to build muscle start with having .8 grams of protein per pound of body weight. Not everyone needs this much protein but when you are working out 4 or more days a week, in a caloric deficient this is going to help at minimum maintain muscle while not being hungry. Also having protein goal will help you make better food choices.
3️⃣ Resistance Training: The minimum suggestion for weight training is 2 sessions a week approximately 90 minutes in total. But this is at a minimum, I personally lift 5-6 days a week and I recommend my clients lift at least 3 days a week if they are serious about building muscle. Focus on proper form, full range of motion for each rep, training near-to-failure on sets other than your warm up, and doing appropriately 10 sets per muscle group each week.
Source: Eglseer, D., Traxler, M., Embacher, S., Reiter, L., Schoufour, J., Weijs, P., Voortman, T., Boirie, Y., Cruz-Jentoft, A., & Bauer, S. (2023, April 6). Nutrition and exercise interventions to improve body composition for persons with overweight or obesity near retirement age: A systematic review and network meta-analysis of randomized controlled trials. Science Direct. https://www.sciencedirect.com/science/article/pii/S2161831323002867
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