Custom Fat Loss Plan to Transform Your Body!

In this video, we're going to talk about how to create the perfect plan for fat-久-offs

So we're going to go through exercise, daily movement, stress and sleep, and finishing off with nutrition

So let's start with exercise. How many times a week should you be working out

And that answer really depends on where you currently are. So what will be a challenge for you that you can sustain

At the minute, if you're not working out at all and just adding in one session a week for one hour at the gym

it's going to be quite challenging, but doable, that is the number you're going to start on

Or if it's doing 15 minutes at home every day, great, that's what you're going to start on

But picking something that's sustainable that you think you could do for say the rest of your life

is going to be the main priority. Because once you have reached your goal of fat loss, you're still going to have to keep in healthy habits to sustain that

What type of exercise should you be doing? Well, during a fat loss phase, you're quite likely to lose a bit of muscle mass as you're trying to lower your overall caloric intake

So, doing some form of resistance training is going to keep that to a minimum

Anything with your body weight, squats, push-ups, pull-ups, anything with dumbbells, kettlebells, or using machines

You could even use resistance bands. Now, during this exercise, you want to make sure you are pushing hard

If you've never exercised before, you're probably going to ache just doing a tiny bit of resistance training

If you have exercise in the past or you're currently exercising at the minute, making sure you are going close to failure on your reps

So if you aim for 10 push-ups, that means number 8, 9, 10 should be really, really difficult

You're just aiming for 10 and getting 10 comfortably, then that might not be enough to just stimulate you maintaining that muscle mass while you're trying to lose body fat

As well, exercise is good for energy burn, but when you address your diet, you're probably

going to reduce your energy intake anyway. If you enjoy doing some cardio and aerobic exercise, that's fine

Definitely implement that because the other priority you actually want to enjoy your workout to some extent Because if you enjoy what you doing you more likely to keep it up and sustain it over a long period of time Now sticking to a number of days you can sustain prioritising some form of resistance training and then adding in some exercises that you enjoy

Now, let's move into daily movement. Now, what tends to happen when you are trying to reduce food

Energy goes down, meaning your neat will go down, which is all the little daily movements you do that you're not really

really conscious of. For example, I'm moving my hands right now as I speak, so that's going to

burn a little bit of energy. That will start to go down. Metabolism does start to go

up down. Energy burn starts to go down. What can we do to avoid that happening, going for

something like a daily walk? You can either track this in steps or time. At the minute, you only

do five minutes of walking a day. Try and aim for 10 or 15. If you're only doing 2,000 steps a day

aim for 3,000, 4,000. And something you can sustain. That is going to be the priority

You need to think about doing a lot of these healthy habits for the rest of your life, not just six or 12 weeks

Now we move into stress and sleep. This is going to be what affects your behaviours the most

So if you've got poor sleep high stress, you're more likely to crave food, more likely to make poor choices around portion sizes

And you're just going to feel sluggish and can't really be bothered to go to the gym

This is mainly to do what is going to mess around with your hormones due to stress being high, sex hormones being low

Which is a very poor recipe for fat loss. Some habits we can add in around sleep to start

Making sure you go to bed and wake up at the same time, even if you have a poor night's sleep one time

try and still get up at the same time, because ideally you'll fall asleep better the next evening

Now, improving your diet, exercise, daily routine should help with your sleep anyway

But you can add in other habits, like trying to avoid bright lights before you go to bed

Get plenty of daylight in the morning when you wake up. Other things can be avoiding caffeine

watching too much TV before bed. So then on to stress. Now you're not going to be able to avoid every stressful situation in your life

I think that a poor habit to get into because if you avoiding more things when something stressful does happen probably not going to be able to handle it too well Trying to be more mindful and learning how to cope with your current stresses And I know that way easier said than done I not an idiot

Stress is just your reaction to a situation. I don't mean be happy and positive about everything

Some things are going to suck. If someone drives into your car, that's not a great situation. Trying to learn how to be proactive and cope with that scenario and make good decision

It will serve you much better in the level. long run when it comes to handling stress. Habits you can put in going for long walks in nature

journaling, painting, taking long baths, anything that helps reduce overall stress. About stress, I'm talking about chronic stress as well. Acute stress like exercise is actually

very, very good for the body. I've saved the big one for last, nutrition, because there's

tons of information out there. But what we're going to do is just keep it nice and simple and

try and design something based around you. First thing you're going to do is, is use the Harris Benedict formula online to work out roughly how many calories a day you should be consuming

If you don't like calorie counting and you don't want to calorie count and you're not going to even after watching this video

that's fine, but still work out how many calories you should be consuming each day

Just knowing that number, you're more likely to make better choices when selecting certain foods

So once you know how many calories you should be consuming a day, how many times a day should you be eating

however many you want, which you're not over-consuming on your calories. So for me, I like to eat four meals a day

You might like to skip breakfast and eat at lunch and dinner. Again, as long as we're maintaining a calorie deficit

of about 300 to 500 calories, that is going to be the priority

What foods should you eat? Well, if you base each meal around protein and fiber

protein is going to help keep you satiated, and it's also going to reduce the risk of muscle loss

The high-fiber vegetables are going to allow variety into your diet, good gut health and help keep you full

With the remaining calories, you just add carbs or fats, whatever you prefer

Again you trying to make this sustainable so make sure you pick foods that you actually like If you don like tuna just because it high protein don pick tuna Try and select a different food that you can actually enjoy and stick to Let go through an example

This could be three eggs, mushrooms, tomato spinach. So I've got the protein and I've got the fiber

Some fats in from the eggs. Overall, the caloric intake is still quite low. Because of the calorie

intake is low, I'm going to add a slice of toast. I enjoy eating bread. And my calories are still

low enough that I'm going to start losing body fat. Next lunch, I could make a chicken salad

with four or five different vegetables. Once I've looked at that, calories are still low. So I'm

going to add some olive oil and some new potatoes. I like those foods. It still keeps my calories

low. It makes it a little bit more tasty. Just doing the same for dinner. Protein, vegetables

then add in your other foods. Now, if you want to keep things simple, just pick two different

meals you enjoy for breakfast, two different meals you enjoy for lunch, and two different meals you

enjoy for dinner. If you're happy to plan more, then pick seven different meals who enjoy for dinner

But you want to pick something you can stick to, and that's easy. I said based on your meals

around higher protein, I didn't say how much. So if you have a target body weight of around about

60 KG, trying to consume about 120 grams of protein to be a good aim. If that sounds like a lot

of protein currently having maybe 30 or 40 grams, start by aiming for 80. Work up to the 120. You don't

have to get there the next day. With that, you should have a good idea of exercise routine

daily movement, what you're going to do for stress and sleep, and a good idea of a simple

nutrition plan to stick to. So how long should you follow this for? Say until you hit your goal or up

to 12 weeks. Isn't you want to stop after 12 weeks, it can be quite demoralizing following a fat loss

plan for that long. You just run the risk of muscle loss, metabolism slowing down. Bringing yourself

back to a maintenance level, focusing on the good habits, making sure there are

part of your lifestyle and then when you're ready going back in to the fat loss phase

You can get out of the habit of thinking this is going to be a quick fix and thinking more

about how can I completely change my lifestyle. That is ultimately how you achieve a fit and healthy body

With that I hope this video helped. Make sure you like and subscribe and drop any comments below

if you want more advice