Discover the power of intermittent fasting, walking, and strength training for effortless fat loss. Learn how to create a balanced routine that promotes sustainable results and helps you achieve your ideal physique. Start your transformative journey today!
Do you struggle with excess body fat? Are you tired of restrictive diets and endless calorie counting? If so, it's time to explore a strategy that actually works for losing body fat effortlessly. At Eternobody, we have spent years perfecting a solution that not only yields impressive results but also allows you to enjoy the process. In this article, I'll introduce you to the power of intermittent fasting and walking, two proven methods that can transform your body and make fat loss a breeze.
THE PROBLEM WITH TRADITIONAL DIETS
Many weight loss methods on the market are gimmicky and ineffective. From miracle pills to restrictive meal plans, the weight loss market can be confusing and frustrating. These approaches often leave you hungry and unsatisfied, making it challenging to stick to them long-term.
They all seek to do the same fundamental thing anyway... make you use more energy (calories) than you consume from food and liquids. That is the only thing that dictates fat loss... are you in a calorie deficit or not?
INTRODUCING INTERMITTENT FASTING
Intermittent fasting is a strategy that focuses on when you eat, rather than what you eat. By dividing your day into specific eating and fasting windows, you can achieve a calorie deficit while still feeling satiated.
Instead of eating small meals throughout the day, intermittent fasting allows you to enjoy larger, fulfilling meals without depriving yourself.
HOW INTERMITTENT FASTING WORKS
To get started with intermittent fasting, you'll multiply your body weight by 12 to determine your daily calorie deficit. Note, that this is for rapid fat loss. You never want to drop calories too low to lose fat because you will crash your testosterone and leptin levels. This will leave you feeling unsatiated and very low in energy/drive.
You'll plan to have two larger meals that make up 40% of your daily calorie intake each and one smaller meal accounting for the remaining 20%. By strategically distributing your macronutrients across these meals, you can hit your fat-loss goals while feeling satisfied.
THE BENEFITS OF INTERMITTENT FASTING
Intermittent fasting offers a range of benefits, including:
- Feeling full and satisfied while eating at a calorie deficit.
- Improved focus and alertness, especially when combined with strategic caffeine consumption.
- Avoiding the struggle of eating multiple small meals throughout the day.
- Quashing hunger pains through strategic snacking.
- Visible and noticeable results in your fat loss journey.
SUCCESS STORIES
Many individuals, including my own clients, were initially sceptical about the effectiveness of intermittent fasting. However, they quickly experienced visible results and newfound motivation. Clients who had previously struggled with other methods found success within just a few weeks of following the intermittent fasting protocol.
RETHINKING CARDIO FOR FAT LOSS
When it comes to fat loss, most people solely focus on burning calories through cardio exercises. However, this narrow approach often leads to burnout, increased cravings, and limited willpower. To achieve true and effortless fat loss, we need to consider the bigger picture.
THE BEAUTY OF WALKING
Walking offers a practical and enjoyable solution for fat loss. It can be incorporated into your daily routine, allowing you to reach places while enjoying the journey. Unlike intense cardio workouts, walking doesn't drain your willpower or lead to excessive hunger and cravings.
It's also very low intensity. It doesn't lead to stress and keeps cortisol levels stable. Some research also indicates that low-intensity cardio is better for fat loss as the body is more likely to use fat stores for energy instead of energy from carbs.
I genuinely believe walking is the absolutely essential thing to do if you want to lose body fat. Walk consistently every day aiming for 10k steps. If you do this over a long enough period then the fat will melt off your body.
WALKING & APPETITE
Research has shown that walking has a neutral effect on appetite, making it an ideal activity for fat loss. Many individuals find that going for a quick walk reduces cravings and keeps their minds off food. By avoiding excessive cardio, you preserve your willpower and create a sustainable approach to fat loss.
THE ART OF STRENGTH TRAINING
To complement your walking routine, strength training is essential for achieving a lean and chiselled physique. Strength training plays a crucial role in transforming your body composition.
By incorporating resistance exercises into your fitness routine, you build lean muscle mass, which increases your resting metabolic rate. This means that even at rest, your body burns more calories, making fat loss more efficient.
BALANCING WALKING & STRENGTH TRAINING
To strike the perfect balance, aim to walk on your rest days from strength training. This allows your muscles to recover while still engaging in an activity that promotes fat loss.
Additionally, incorporating strength training into your routine helps preserve muscle mass while shedding fat, resulting in a more toned and sculpted physique.
Especially for people new to resistance training, your body is very sensitive to any stimulus. This should allow you to increase relative strength, increase muscle mass or whilst in a calorie deficit and experience fat loss.
Please note though that you won't be able to increase strength and muscle in a calorie deficit for a long period, you will eventually need to slowly increase your calorie intake to see further development.
CREATING YOUR FAT LOSS ROUTINE
Now that you understand the power of intermittent fasting and walking, it's time to put it all together and create your fat loss routine. Here's a step-by-step guide:
- Determine your daily calorie deficit using the intermittent fasting method.
- Plan your eating and fasting windows to align with your lifestyle and preferences.
- Divide your daily calories into two larger meals and one smaller meal.
- Include a variety of nutrient-dense foods to ensure you're getting essential vitamins and minerals.
- Incorporate walking into your daily routine, aiming for at least 30 minutes of moderate-intensity walking on rest days.
- Schedule strength training sessions on alternate days to promote muscle growth and overall body composition improvement.
- Stay consistent and track your progress to stay motivated and make necessary adjustments along the way.
MAINTAINING A BALANCED LIFESTYLE
While fat loss is a goal, it's important to maintain a balanced lifestyle to ensure long-term success. Give yourself permission to enjoy occasional treats and indulge in your favourite foods in moderation. Remember that sustainability is key, and finding a routine that you can enjoy and sustain for the long haul is crucial for lasting results.
Gradually get a grasp on your diet/food choices and proceed to progressively overload how strict you are on yourself as your discipline levels increase.
And remember, just stop giving an f$ck. There's more to life than fat and muscle, it's just fruitful and beneficial to have your body in check. But as with anything in life, none of it matters if the mental side of things isn't fully in check. Prioritise this first over everything because that'll make a task like fat loss 100 times easier anyway.