Tag: weight loss

  • VBWP: The 4-week Very Beginner workout plan

    VBWP: The 4-week Very Beginner workout plan

    If you haven’t worked out in a while, or never picked up a dumbbell before in your life, VBWP, or the very beginner workout plan, is the perfect place to start. It’s a slow build, then you’ll progress quickly, and you can add more sets to strength exercises or more duration to your cardio workouts whenever you feel comfortable.

    Related FAQ: I haven’t worked out in years! What do I do?

    If you truly are a very beginner, we also suggest you read the following posts:

    How to start a new diet plan

    25 of the best foods for starting a new diet

    The perfect day of eating for lean muscle

    20 of the best exercises and how to do them right

    How to optimize your day for brain & body performance

    If you think this might be a bit too beginner for you, check out any of our 30+ free workout plans here.

    How the Very Beginner workout plan works

    The primary focus of the Very Beginner workout plan is to slowly build your body up to be able to take on more of our challenging HFP programs in the future. To do that you’ll want to do the following: Improve or increase joint range of motion, improve the stability of those joints, strengthen your core muscles, and develop a baseline level of cardio. Following a basic structure will set you up for success. Once you feel ready for more, you can progress within this plan, or move onto one of our other 30+ free plans.

    Directions

    Complete three (3) bodyweight strength workouts per week and two (2) cardio workouts per week including a minimum of three (3) mobility/range of motion routines per week. This might seem like a lot, but they can be done all in one session. (Example: You could warm up with a mobility routine, do a bodyweight strength workout next, and finish with a cardio burst.) Alternatively, the mobility/range of motion routines are gentle stretches that you can easily use before you go to sleep.

    After you finish your four weeks, you can cycle through the plan again, but try and add extra sets per exercise and 10-15 minutes more onto your cardio sessions.

    The Very Beginner Workouts

    Bodyweight strength: Perform 3 days per week with a day of rest in between.
    Warm-up: shoulder circles (10-20 seconds each direction), lateral hip swings (5-10 / side), jumping jacks (30 seconds)

    1. Plank x as long as possible
    2. Superman x 10
    3. Bodyweight squat x 10
    4. Bodyweight forward or reverse lunge x 10 / side
    5. Push-up x as many as possible

    Perform 3 sets of each exercise with 30-60s rest in between before moving onto the next exercise. In week 3 or 4, increase to 4 or 5 sets with 30s rest.

    Baseline cardio: Perform this workout 2 days per week with a day of rest in between. You can also do this after your bodyweight strength workout twice a week (avoid doing it beforehand and doing strength in a fatigued state)

    For 30 minutes, hop on a bike or the treadmill and move at a comfortable pace (think 5-6 out of 10 in terms of intensity). In week 3 or 4, bump up your duration to 40 minutes.

    Mobility/range of motion: Perform this workout as many times per week as you’d like in addition to your other workouts. Pro tip: It’s a great ritual to start or end your day as there’s no equipment required and you can do it right in your bedroom.

    Your New Beginner Mobility Routine

     

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    Walk-out to push-up x 5
    Cossack squat/lateral lunge x 5 side
    Scorpion x 2-3 side
    Single-leg deadlift & stretch x 6-8 side
    Repeat 2x

    How to progress from the Very Beginner workout plan

    Check out the Foundation workout plan, the Introduction plan, the Redemption plan, and the Reconstruction plan.

    Advancing even further in your fitness?

    Check out the Recession workout plan, the Unlabeled workout plan, and the 10x10s. To learn some more advanced moves, check out our feature on 10 exercises to work into your new routine, and challenge your body control with 25 ways to give your core a great workout.

  • The Over-40 Workout Plan for Faster Weight Loss

    The Over-40 Workout Plan for Faster Weight Loss

    As we age, our metabolism naturally slows down, and weight loss can become increasingly challenging. However, with the right strategies, individuals over 40 can effectively shed pounds and maintain a healthy physique. This specialized over-40 workout plan for faster weight loss is designed to accelerate fat burning while accommodating the unique needs of this age group, ensuring workouts are both effective and sustainable.

    Related: The over-40 workout plan to build lean muscle

    Related: 10 essential supplements for people over-40 to build lean muscle

    Introduction to the Plan

    This workout plan is tailored to address the typical metabolic slowdown and hormonal changes that can affect people over 40. By focusing on a combination of cardiovascular exercises, strength training, and proper nutrition, this plan aims to optimize fat loss and improve overall fitness without causing undue strain or injury.

    How The Over-40 Workout Plan for Faster Weight Loss Works

    This workout plan is structured to cater specifically to individuals over 40 who aim to lose weight efficiently while maintaining muscle mass and overall health. The plan emphasizes a mix of cardio to burn calories, strength training to maintain muscle, and sufficient recovery to ensure sustainability without overtaxing the body. Here’s how it’s designed:

    • Cardiovascular Training: Increased cardio sessions are incorporated to boost metabolism and accelerate fat loss.
    • Strength Training: Focused resistance exercises help maintain and build lean muscle, which is crucial for keeping the metabolism high.
    • HIIT: High-Intensity Interval Training sessions are included to maximize calorie burn in a short period and improve cardiovascular health.
    • Recovery and Mobility: Tailored recovery sessions to help manage the longer recovery times needed as we age, ensuring ongoing flexibility and injury prevention.

    The Over-40 Workout Plan Directions

    Follow this plan consistently for 6 to 8 weeks to see optimal results. Adjustments can be made based on progress and recovery needs. This programs volume or amount of work is very low in comparison to other HFP programs. If you feel it’s too easy, you can add an extra set per exercise. If it’s still too easy, you may be more advanced and need to check out our 35+ free workout plans for different goals and ability levels.

    1. Warm-up properly before each session for about 10-15 minutes to prepare your muscles and joints, reducing the risk of injury.
    2. Monitor your intensity by using a heart rate monitor to ensure you are training in the correct zones, especially during cardio and HIIT sessions.
    3. Focus on form during strength training to maximize effectiveness and prevent injuries.
    4. Adjust as needed based on recovery; use recovery tracking tools like HRV monitors to determine if adjustments are needed in the workout intensity or rest days.

    The Over-40 Workout Plan Weekly Schedule

    Monday – Lower Body Strength Training:

    Walking Lunges: 3 sets of 12 reps
    Dumbbell Deadlifts: 3 sets of 10 reps
    Seated Leg Press: 3 sets of 10 reps
    Step-ups: 3 sets of 10 reps

    Rest:     45-60 seconds between sets

    Tuesday – Cardio and Mobility:

    30 minutes of moderate-intensity cycling or brisk walking

    Mobility Work:     15 minutes of dynamic stretching focusing on legs and hips

    Wednesday – Upper Body Strength Training:

    Dumbbell Bench Press: 3 sets of 12 reps
    Cable Row: 3 sets of 10 reps
    Overhead Dumbbell Press: 3 sets of 12 reps
    Pull-ups: 3 sets of max reps
    Push-ups: 3 sets of max reps

    Rest:     45-60 seconds between sets

    Thursday – HIIT Session:

    Circuit of the following:

    30 seconds High Knees
    30 seconds Burpees
    30 seconds Jumping Jacks

    Rest:     30 seconds between exercises
    Total: 5 rounds

    Friday – Active Recovery:

    Light Yoga or Pilates: 40 minutes focusing on flexibility and core strength

    Saturday – Long Cardio Session:

    60 minutes of Zone 2 Cardio (e.g., jogging, cycling): Aim to stay at 60-70% of your maximum heart rate.

    Sunday – Rest:

    Complete Rest: Focus on hydration, nutrition, and mental recovery.

  • Ozempic & Ozempic Alternatives: Is It a Game Changer for Weight Loss?

    Ozempic & Ozempic Alternatives: Is It a Game Changer for Weight Loss?

    Ozempic and Ozempic alternatives are getting more and more popular by the day. That probably won’t slow down anytime soon as the medication originally developed for managing type 2 diabetes is continued to be marketed as a miracle weight loss solution. However, this off-label use may come with significant risks and drawbacks.

    Before we get into our skeptical take on the subject, it’s important to acknowledge that science, research, and technology have cured countless diseases and improved our lives. Could Ozempic and Ozempic alternatives be a safe and effective game-changer? Potentially, but, as responsible consumers, we should always be very cautious when it comes to adopting new treatments, especially for non-intended purposes like weight loss.

    Here, we’ll share our initial take on Ozempic and its alternatives, plus provide the tried and true strategies for weight loss, weight management, and doing so healthy.

    Related: Are you making weight loss harder for yourself?

    Also related: The difference between weight loss and fat loss

    Understanding Ozempic and Ozempic Alternatives

    Ozempic (semaglutide) and its alternatives are medications designed to help people with type 2 diabetes control their blood sugar levels. They work by imitating the action of a hormone called GLP-1, which is responsible for regulating blood sugar and digestion. These medications are injected once a week, and in addition to their blood sugar-lowering effects, they have been shown to cause weight loss in some users. This has led many to view Ozempic and its alternatives as weight loss wonder drugs, but it’s essential to understand the risks and limitations of this approach.

    The Risks and Drawbacks of Using Ozempic and Its Alternatives for Weight Loss

    Short Term Side Effects

    Like any medication, Ozempic and its alternatives come with their own set of potential side effects. Common issues include nausea, vomiting, diarrhea, and constipation. More severe side effects may include pancreatitis, gallbladder problems, and kidney issues.

    Limited Long-Term Data & Potential Long Term Side Effects

    While some studies show promising weight loss results with Ozempic and its alternatives, long-term data on the safety and effectiveness of the drugs for this purpose are still lacking. It’s crucial to be cautious and skeptical, waiting for more conclusive evidence before considering Ozempic or its alternatives as weight loss solutions. This is hands down the most important and quite frankly, scary thing about Ozempic and Ozempic alternatives. There’s too much unknown.

    De-emphasize Importance of Exercise

    The idea of taking a simple shot to lose weight might be tempting, but relying on Ozempic or its alternatives could make people less motivated to adopt healthier habits. A focus on diet and exercise is essential for long-term health and well-being. By using medications as a crutch, individuals may miss out on the benefits of a balanced lifestyle and never truly learn how to maintain a healthy weight.

    Related: How do you stay motivated?

    High Costs

    Ozempic and its alternatives can be expensive, especially if used over an extended period. The costs can add up quickly, and many people may not be able to afford this type of treatment, particularly if they need to stay on the medication for life. This financial burden makes these medications less accessible and could lead to financial stress for those who choose this route for weight loss. For example, without insurance it could cost between $800 – $900 per month. And what if you could never get off of it? That’s a big life-long investment.

    Healthier Alternatives for Sustainable Weight Loss

    Before going to your doctor and asking about Ozempic or an Ozempic alternative, we suggest trying to embrace sustainable methods that promote long-lasting results such as:

    Focus on Nutrition

    Prioritize nutrient-dense, whole foods and avoid processed items. Eating a balanced diet that includes fruits, vegetables, lean proteins, and whole grains can provide your body with the nutrients it needs to maintain a healthy weight. Need help with you nutrition? Read this piece on the 6 steps to starting a new diet that works for you.

    Get More Active

    Incorporate regular exercise into your routine, aiming for at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening exercises on two or more days per week. Need a workout plan to get started? We’ve got more than 35+ free workout plans for different goals and ability levels.

    Set Realistic Goals

    Rather than seeking quick fixes, set achievable weight loss goals and focus on making gradual, sustainable changes to your lifestyle. Need help with goal-setting? Read this piece on how to work out for your individual fitness goals.

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  • The Difference Between Weight Loss and Fat Loss

    The Difference Between Weight Loss and Fat Loss

    Weight loss and fat loss are two distinct concepts that are often confused with each other. Here’s why.

    What Is Weight Loss?

    This may seem a bit obvious at first, but it makes sense if you read along.

    Weight loss refers to a decrease in the number on the scale, regardless of what kind of tissue is lost. This can include muscle, water, and fat. The most common way to achieve weight loss is to create a calorie deficit, which means consuming fewer calories than your body burns each day. This can be achieved through a combination of diet and exercise. While weight loss can improve some health outcomes, such as reducing the risk of heart disease, it may not always result in a better body composition. See the difference?

    You may also like: The 20 best ways to lose weight for good

    What Is Fat Loss?

    If you didn’t, hopefully this clarifies it.

    Fat loss, on the other hand, specifically refers to the loss of adipose tissue, or body fat. This type of loss is what most people are typically aiming for when they want to “lose weight.” Unlike weight loss, fat loss is primarily influenced by macronutrient ratios, particularly the amount of protein, carbs, and fats in someone’s diet. For example, if your body is in a calorie deficit, but you’re consuming enough protein, it can help preserve muscle mass while burning fat, resulting in a leaner body composition.

    You may also like: I think I eat healthy, but why can’t I lose weight?

    Why Else Does This Matter?

    It’s important to note that simply losing weight does not necessarily equate to improved health or aesthetics. For example, a person who loses weight by restricting calories without engaging in strength training may end up with a lower body weight, but still have a high percentage of body fat and a less toned appearance. On the other hand, a person who loses body fat while preserving or even gaining muscle mass through a combination of calorie restriction and strength training will achieve a leaner and more defined physique.

    You may also like: Intuitive eating for lean muscle isn’t as easy as it sounds

    Looking for a workout plan to help you achieve your weight loss and fat loss goals? Check out our 35+ free workout plans for different goals and ability levels.

    Dangerous Things People Try To Achieve Weight Loss and Fat Loss

    To be crystal clear… do not do any of these things.

    1. Crash diets

    Crash diets involve drastically reducing calorie intake to lose weight quickly. This can lead to nutrient deficiencies, muscle loss, and a slower metabolism, making it harder to maintain weight loss in the long term.

    2. Fad diets

    Fad diets often promote quick weight loss by eliminating entire food groups or emphasizing certain foods. Many fad diets lack scientific evidence and can be nutritionally imbalanced, leading to health problems.

    3. Diet pills

    Diet pills, also known as weight loss supplements, are often marketed as a quick fix for weight loss. However, many diet pills are ineffective, and some can cause serious side effects, such as high blood pressure, heart palpitations, and liver damage.

    4. Excessive exercise

    While regular exercise is important for weight loss and overall health, excessive exercise can lead to injuries, burnout, and a negative relationship with exercise.

    5. Purging

    Purging, such as vomiting or using laxatives, is a dangerous way to lose weight that can lead to serious health problems, including electrolyte imbalances, dehydration, and digestive problems.

    The Basics to Achieve Weight Loss Safely

    1. Determine your calorie needs

    Use an online calculator to estimate your daily caloric needs based on your age, gender, weight, and activity level.

    2. Create a calorie deficit

    Once you know your calorie needs, aim to consume 500 to 1000 fewer calories per day than you need to maintain your current weight. This should result in a weight loss of 1-2 pounds per week.

    3. Track your food intake

    Use a food journal, app, or website to track the calories you consume. This will help you stay within your calorie limit and make healthier food choices. See also: The 25 best foods for building lean muscle

    4. Increase your physical activity

    Incorporate regular exercise into your routine, aiming for at least 30 minutes of moderate-intensity activity most days of the week. This can include brisk walking, cycling, swimming, or any other activity that gets your heart rate up.

    5. Get enough sleep

    Aim for 7-8 hours of sleep per night. Lack of sleep can disrupt hormones that control appetite and metabolism, making it harder to lose weight. See also: 10 proven techniques for achieving quality sleep at night

    The Basics to Achieve Fat Loss Safely

    Many of the same things apply such as: determining your caloric needs, creating a caloric deficit, taking your food intake, increasing your physical activity, and getting enough sleep, but here’s the differences:

    1. Increase your protein intake (and look at your other macros like carbs and fats)

    Consuming adequate protein is important for preserving muscle mass while losing fat. Aim to consume lean sources of protein such as chicken, fish, eggs, and legumes.

    2. Incorporate strength training

    Strength training exercises help preserve muscle mass while losing fat. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, and bench presses.

    3. Engage in moderate-intensity cardio

    Cardiovascular exercise can help you burn calories and lose fat. Aim for at least 150 minutes of moderate-intensity cardio per week, such as brisk walking, cycling, or swimming.

    Looking for a workout plan to help you achieve your weight loss and fat loss goals? Check out our 35+ free workout plans for different goals and ability levels.

    Need more help with your fitness? Give us a follow on Instagram (@humanfitproject).

  • The 20 best ways to lose weight for good

    The 20 best ways to lose weight for good

    If losing weight was easy we wouldn’t be bombarded with ads, promotions, and articles for the next revolutionary diet or miracle pill. Truth is: neither of those things exist. It comes down to smarter decisions when it comes to working out, eating, and living your life in general.

    Related: Everything We Order from Whole Foods Every Week

    But, there is one really great thing about weight loss being so hard. You’ll appreciate it a whole lot once you’ve figured it out and accomplished it. We’re not able to control everything in our lives, but successful weight loss is 100% controllable. You can lose weight and build the body you always wanted. The question is: are you will to make the right changes and stick to it?

    Here are the 20 best ways to start you journey to losing weight—and keeping it off for good.


    1. Lose weight by lifting heavy

    Lifting heavy requires increase energy expenditure. It is also a surefire way to increase muscle mass. More muscle = Increased metabolism = More fat loss. Check out any of our 35+ FREE complete workout plans.

    2. Lose weight with high-intensity interval training

    High intensity interval training is another method many athletes use to peak growth hormone levels and to burn large amounts of energy in short to medium lengths of time. This is a good option for people who don’t have time for those long treadmill cardio sessions or prefer a more intense session. Check out our collection of the 30 best HIIT workouts for weight loss.

    3. Lose weight by progressively work harder

    Increase your workload with each set keeping the rep range the same every time. Progressive overloading will get you stronger and leaner. Heavier sets burn more energy. Apply this particular methodology to the 6-week Redemption plan or the 4-week Reconstruction plan.

    4. Lose weight by changing up your reps

    Our bodies are amazing and can rapidly adapt to the stresses of our environment. If you have been using one rep range for a long time and you have hit a weight loss plateau consider mixing it up and try a different rep range or routine. Don’t allow your body to get comfortable. For examples of how to do this, plus other unique ideas, check out the 7 euphoric pump-producing training techniques.

    5. Lose weight with morning workouts

    At the end of a long day at work you are less likely to want to train than you are in the morning. Getting it done at the start of the day ensures that each weeks worth of exercise is getting done and not being skipped.

    6. Lose weight by eating less than you need

    This one is just math. If energy in is less than energy out you’re going to lose weight. Simple. For a more in-depth understanding and analysis on how to eat what’s right for you, check out this massive informative piece on intuitive eating for lean muscle.

    7. Lose weight by eliminating processed junk from your diet

    Processed foods have far less nutritional value than their whole food counterparts and are often high in fat, salt and sugar. None of which are overly conducive for weight loss. Cut the crap. Check out our curated list of the 25 best muscle-building foods.

    8. Lose weight by eating more protein

    Protein due to its slower absorption rates (in comparison to carbohydrates and fats) keeps you fuller for longer which can help reduce the likelihood of cravings and over consuming. Eat more protein to reduce cravings and to stay fuller for longer.

    9. Lose weight by filling up on fiber

    Fiber is a contributing factor for healthy digestion and bowel movements. The more fiber you have, the less waste material ends up trapped in your digestive tract and the less you will weigh.

    10. Lose weight by reducing your fat intake

    Fat contains approximately 2.25x more calories than carbohydrates or protein. By reducing your fat intake or replacing them with carbs and protein you are essentially cutting your calories from fat in half.

    11. Lose weight by eating up those dark leafy greens

    Dark leafy greens supply us with excellent range of vitamins and minerals that the body needs in order to sustain optimal metabolic function and enzyme production aiding with fat loss processes.

    12. Lose weight by learning how to control portions

    This one is pretty simple; if there is less food on your plate there are less calories in your stomach. This one is good for those who want to lose weight without changing their diets. Depending on your diet and how often you exercise, it still might not be enough.

    13. Lose weight with meal prep

    The 5p’s: Prior Preparation Prevents Poor Performance. It’s a lot easier to stick to a diet and keep the weight off when all your meals are healthy and are ready to go. No more buying junk food simply because you don’t have time.

    Although it may seem wise to skip breakfast due to decreased calorie intake, often later in the day it will leave you craving fats, sugars and other salty foods that you would not otherwise be craving if you had a high protein meal for breakfast. Also your body is more likely to hold on to body fat after eating your next meal as it doesn’t know when the next meal will be.

    14. Lose weight by grocery shopping with a full stomach

    If your craving food when you head to the grocery store you more likely to buy those little treats and unhealthy snacks than if you were feeling full. Always eat before you go food shopping.

    15. Lose weight by working out on an empty stomach

    First thing in the morning your body is still mobilizing fat as fuel from the night before. By doing fasted cardio we are taking advantage our natural fasting period and increasing its effects, burning up to 20% more fat than a normal cardio session. There’s some conflicting data on this, but it’s worth a try.

    16. Lose weight by eating carbs after a workout

    If you time your carbohydrates around training your body will utilize the energy from carbohydrates for training and muscle glycogen replenishment. This reduces the chance that the carbohydrates will be converted and stored as fat.

    17. Lose weight by drinking more water

    Drinking water before a meal and throughout your day can help suppress appetite. Also the more hydrated your cells are the better they function and the more effectively your body can remove waste product from your system. Fewer waste products, less weight.

    18. Lose weight by sitting down and setting goals

    Set a target and break it down into small steps. If you have a plan, you know where you are going and you are less likely to stray from the path, skip a workout or have a cheat meal. Have your goal in mind. Check out the blog, how to always have your best possible workout.

    19. Lose weight by setting a deadline

    Research suggest that you are more likely to achieve your weight loss goals by setting a reasonable time frame and making each day as important as the next. If you never set a time frame, your goals are always set in the future and you can easily put them off and not feel bad about it. That old saying “ I’ll do it later” but it never gets done. Don’t be one of those people.

    20. Lose weight by holding yourself accountable

    Whether it’s putting money on the line, joining a 12-week challenge or telling your friends your going to drop the weight. Get accountable and be responsible for your own success.

    Get long-term results with a long-term plan


  • 6 ways you’re making weight loss even harder

    6 ways you’re making weight loss even harder

    All the junk food is out of the house. You’re in the gym 3, 4 or 5 days per week. But the damn scale won’t budge and you’re seeing the same reflection in the mirror.

    Here’s what could be going on:

    1. You cheat before even knowing the rules yet

    Grabbing a beer here, eating a small piece of cake there, nibbling on a little this and a little of that actually adds up. It takes a while to learn what works and doesn’t work for your body. And until you’ve gotten that formula figured out, it’s best to stay away from the “cheat meals” for the time-being. Check out this comprehensive piece on intuitive eating for lean muscle and how to get your body there.

    2. You’re starving your body

    Huge mistake, and actually very common. Think if you eat less you’ll lose weight? You actually will, but you’ll also lose a huge percentage of muscle that you have. The result? Skinny-fat. You’re still fat, but just a smaller version of it. To successfully lose weight, you need to eat, and do it properly. Check out the intuitive eating piece mentioned above for a comprehensive analysis of diet.

    3. You workout, but you don’t WORKOUT

    Similarly to the above, you can’t really cheat until you’ve got it all figured out. But this also holds true for the gym and your workouts. You can’t be doggin’ it in there. Chances are you can do 1-2 more reps than you think you can. Going through the motions without passion and determination will hold you back. If you’re routines seem a bit flat, check out these 7 training techniques that produce insane muscular pumps.

    4. Your consistency sucks

    We’re not talking about missing a session here and there. Well, we are. But this actually pertains to longer-term consistency as well. If you train like an animal for 3 weeks, but flake out for the next 3 and want to get back into it, you’re really making it hard on yourself. Building the human body takes time and a lot of effort, if you’re not ready to make a realistic investment of focus and energy into it, then you need to be prepared to accept results that might not be what you want. Check out this piece on how to always have your best possible workout.

    5. You run too damn much

    Running is great exercise. And so is rowing and biking and swimming. But, but, but, believe it or not, too much cardio could be working against you. When your goal is to lose weight, you want to lose fat, not just weight. Too much cardio and it can eat away at muscle. If you’re doing tons of cardio and not seeing any progress, start prioritizing the resistance training 3-4 days per weeks, 1 shorter run and 1 longer run in a week. Check out the Redemption plan for a good combo of weight and easy cardio.

    6. You stress out like a nut

    Your head plays more of a role in the weight loss game than people like to give credit. If you’re freaking out over work, a bad relationship, or whatever—it’s going to impact your physical body. Without getting overly complicated, stress makes you want to eat, and eat more. Enough said.

    Start a program with us


  • FAQ: I like to think I eat healthy, but why can’t I lose weight?

    FAQ: I like to think I eat healthy, but why can’t I lose weight?

    Weight loss comes with being in a calorie deficit, or eating less than your body needs to operate. Fat loss comes with how those calories are broken into specific macronutrients (protein, carbs, fats). You can 100% be eating healthy, but still gain weight, in fact, you can even get fat “eating healthy”.  

    First thing to do is log all of the food you’re eating, and be very specific with how much of it you’re eating. Then, calculate your total calories and the macronutrient breakdown. That’s your starting point. Then, use a tool like freedieting.com to calculate how many calories your body needs based off your age, height, weight, and activity level. (This is an ESTIMATE, everyone is slightly different) From there, you can explore different types of macronutrient ratios to see which works for you. If you’re going for weight loss and for fat loss, as mentioned above, you’ll want to be in a caloric deficit and have the right macronutrient breakdown. A good starting point would be 50/30/20 of protein: carbs: fat. There are other options, but that one in particular seems to work well (and is most balanced) for building muscle and losing fat.  However, there are some exceptions because, as previously mentioned, everyone is different.

    Very important note: There are a lot of experts and resources that will bash the idea of counting calories or counting macros, but the truth is, in my personal experience, if you have no idea what you’re doing and you’re struggling to see results, then you need to find your starting point. Once you find that starting point and get a better understanding of what you’re eating, how much you’re eating, and how your body responds, then you don’t have to worry about counting anything, but until then, you cannot have the expectation that you can “listen to your body”, eat whatever you want, and see great results without understanding how things work first.

    Read this post on intuitive eating for lean muscle + the six steps to starting your own diet.

    Related FAQs
    Is cardio the best way to lose weight? 
    How often can I have a cheat meal?
    How long does it take to see results from a workout plan?

    For personalized help with your nutrition and training, check out DigitalFitnessAdvisor.com

     

  • FAQ: How long does it take to see results from a workout plan?

    FAQ: How long does it take to see results from a workout plan?

    Generally speaking, when working with DigitaFitnessAdvisor.com clients, most beginners experience small progressive increases in strength and endurance in as little as the first few weeks. Some improvements to posture are noticeable as well. After that, strength and endurance continues to improve for a few more weeks before hitting a potential plateau. (Not always, but potential). At this point, about 4-6 weeks out, as long as the diet is lined up well with the needs of the body; strength, endurance, and postural changes should be get a bit more noticeable. As for the very noticeable body composition changes (muscle vs. fat): that’s usually around week 8,10,12. However, it is very possible to see significant changes in body composition in is as little as 3 – 4 weeks, but those are usually in either highly-controlled/restrictive environments or with previously fit people. (Or with use of illegal substances)

    As a general rule of thumb, here at HFP, and with DFA clients, we like programming with several phases lasting 4,6, and 8 weeks, but that’s not a hard rule. Sometimes there are shorter phases and other times there are longer phases.

    Try these: 30 FREE workout plans for different goals and ability levels or our 12-week Size, Strength, and Shred program

    Read also: The purpose of training in phases

    Check out our training and nutrition documentation for Australian actor Ben O’Toole’s body transformation.

    For your very own customized workout plan, check out DigitalFitnessAdvisor.com

     

  • FAQ: Is cardio the best way to lose weight?

    FAQ: Is cardio the best way to lose weight?

    Nah.

    You can lose a ton of weight doing cardio alone, but combining it with strength training is the best way to do it, especially if you want to see improvements in body compositions (That’s the difference between fat loss and weight loss.)

    Here’s why: (as explained as simply as possible)

    First of all, you burn calories by simply living. Sleeping, waking up, eating, breathing, etc. burns calories. (It’s called your basal metabolic rate, or BMR). Obviously, the more active you are, the more you burn. Going for a nice long run or bike ride makes you all uncomfortable, sweaty, and burns loads of calories. Great! All of the trackers out there tell you that. But after that run or ride, that “burn” is pretty much all done.

    Strength training, on the other hand might not give you that immediate gratification of burning hundreds of calories like you’d get from a run, but the rewards come in a slightly different way.

    When you add lifting weights into the mix, you’re putting your muscles under tension and work. Those muscles experience “microtrauma” which then requires your body to work to rebuild and recover. This alone, increases the body’s metabolism because it is actually working to repair damage.

    The other piece to this is: When you recover and rebuild new muscle, you’ve added  lean mass that wasn’t there before. Being a more muscular person will naturally improve your metabolism because your body is working harder to maintain that muscle.

    The bottom line:

    You can do cardio on top of cardio on top of cardio, and see the weight drop, but it might not necessarily turn out the way you want it to, or happen as quickly as you want it to.

    For example, ever see someone that’s done a ton of cardio and lost tons of weight, but doesn’t seem to have a better physique or figure? That’s because they haven’t really built any muscle. The weight they lost was partially fat and partially muscle!

    A combination of strength and cardio is the way to go. At least three days of strength training should be added onto any cardio routine you have going on to ensure you’re maintaining and building muscle. 

    To make programming easier, check out our collection of 30 free workout plans. If you want to see how to accelerate weight loss or fat loss even further, you could integrate more HIIT or circuit training: Check out our 30 best HIIT workouts here.

    For custom programming, visit DigitalFitnessAdvisor.com

     

  • Straight Q&A: Losing 50 Pounds While on a Work and Travel Visa

    Straight Q&A: Losing 50 Pounds While on a Work and Travel Visa

    Milos Planic (@milos_the_raspberries_farmer) moved to NYC from Serbia on a work and travel visa. He had a few goals for himself during his time in the US—live in the moment, travel more, and lose the weight he had gained during college.

    His transformation plan wasn’t loaded with weight training and HIIT workouts—his new job actually played a major role.

    This is our straight Q&A with Milos about how he fell out of shape and successfully got himself back on track.

    How did you fall out of shape?

    I started gaining weight during college. In total, I put on about 50 extra pounds while I was at college. I attributed the weight gain to late night studying, falling prey to fattening foods choices in college cafeterias and a lack of physical activity.

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    When did you realize it was a serious problem?

    At my heaviest I weighed about 210 pounds. I stepped on the scale and was shocked – it was a really painful experience weighing myself and seeing that I had put on 50 pounds, seemingly out of nowhere. This weight gain could have put me at risk for obesity-related health issues, so I knew I needed to make a change.

    What were the first things you changed about your lifestyle?

    I started with changing my diet, I reduced sugars and carbohydrates as much as I could and based my diet on proteins, fats and vegetables. This was the same time that I started working at Dumbo Moving, and moving is a very physical job, so this extra physical activity really added to my lifestyle change. After moving jobs, I practiced exercises every day and ran on the nearby field. I began my weightless journey during the summertime, so I also swam on Brighton Beach almost three times a week.

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    What specifically about the moving company helped you with this transformation?

    With moving, tasks usually require complex movements — you’re not just simply lifting something up and down like you do in the gym because you’re constantly in motion – so moving allows you to incorporate cardio while lifting. Majority of the job is carrying items to and from the truck, and because Dumbo is based in NYC, we had to carry a ton of items up many flights of stairs in order to move people into apartments.

    When did you begin your transformation and how long did it take you?

    After 45 days I checked my weight and I was stunned, seeing that I had lost 10 pounds, which motivated me to keep going further. A huge part of losing weight is believing you can do it, and realizing it’s not going to happen overnight. The only way you can see results is if you stay consistent. All in all it took me about five months to shed the 50 pounds I had gained in college. I know my “transformation” is never really complete, however. I’m healthier than I have ever been before, but I know that there is always room for improvement. I continue to exercise almost every day and I continue to eat clean, because healthiness really starts from within.

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    What has this transformation taught you?

    I learned so much about myself during this transformation and I’ve never felt more confident, happy or healthy. I realized the true strength of self-motivation and consistency, and surprised my own self with my ability to stay on track with this transformation. All of the effort and sacrifice I put in was so worth it because I was just so proud of how far I had come all on my own.

    I did this whole transformation while visiting the US on a work and travel visa from Serbia. Those six total months in the US were truly memorable and were a huge test to my independence, survival skills, endurance and patience.

    What’s your best piece of advice for anyone struggling with their weight?

    Eat less, exercise more. Consume foods with high fat and protein to feel full longer and then you will eat less frequently.

    Rely on your supporters—share your plans to lose weight with any one close to you. This will make you accountable, and you will be motivated as they cheer you on.

    Take on a part time job that requires movement, you will make more money and reap the health benefits.

    Take a photo before you start. If your scale fails to show weight loss, compare your photos. You could be dropping fat but adding muscle, causing the scale to not really move. Many people who eat right and exercise quit when they don’t initially see that they are dropping weight – this could help keep you motivated.

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