September 18, 2017In Nutrition, TrainingBy Sean Lerwill6 Minutes

Rather than fight against the current and continue to try to impress on people that in the long run it’s better to concentrate on eating healthily and adding in a sustainable exercise routine, rather than worrying solely about bodyfat. I’ve decided to give people what they want and put together Ten Simple Ways to Lose Fat. The caveat is that these 10 simple methods are all safe and sensible and in no way detrimental to health.

Build Muscle

Kate BraithwaiteMuscle is metabolic tissue: it burns Calories. The more muscle someone has, the more Calories they burn. To maintain that muscle, even if not doing any particular movements/exercise, they must ingest enough Calories. In short, by building some extra muscle you will burn more Calories all the time. You will create a situation where you can eat more of the things you like to, that in the past you would’ve cut out, because your extra muscle allows you to take a few more Calories.

Concentrate on Building Muscle not Burning Fat

Of all the people I’ve trained over the years, a large majority were wanting to lose bodyfat (or often “tone-up” as they wold term it). They wanted to lower their bodyfat and feel better about their bodies. The problem with that is that cutting Calories and dieting becomes the fixation along with exercise that burns Calories like excess cardio in the form of spinning or running.

Don’t get me wrong, I’m a big fan of running, I was a runner at school and a good one at that. It will always hold a place in my heart; but when it comes to creating a more aesthetic figure or physique, that’s where it should be “in the heart”. Use running to strengthen the heart and CV system not as a means to an end to lower bodyfat. There are better ways!

Think different to lose fat

Kate Braithwaite dipsBy concentrating on gaining muscle, we can create a training programme based around resistance training which not only help build muscle and burn body fat at the same time (which cardio based exercise regimes don’t do) but also improves co-ordination, agility and confidence. I have literally seen people change their outlook on their job and their relationships (or many other troublesome areas of their lives) through resistance training even if they don’t end up with the bikini body or six pack they thought they wanted.

Furthermore, by building a bit of muscle (as stated above) the body can then take a few more Calories. This means that when someone goes on holiday or has a few bad weeks over Christmas the weight doesn’t pile on as it does with training regimes that are all CV based. Often dieting under those circumstances results in less and less food and more and more CV. Then the training stops and the Calories go up (for holidays or silly season) and the weight piles on. Add a little muscle and things don’t work like this.

Don’t be scared of muscle

I can image some people reading this are worried about gaining too much muscle if they start lifting some dumbbells instead of doing the spin class. Trust me, it won’t happen. Building muscle is tough, especially for women. It takes months. If it was easy, I would hold the magic key for all the guys wanting a cover model body and I wouldn’t be here writing this to try to point people towards my nutrition book,ย The Ration Pack Diet and training programmes, I’d be out there spreading my magic formula.

Adding muscle may be tough, but it is also the answer. It’ll give you what you (most likely) want: a “toned” physique or figure and an ability to each in a sustainable way without following crazy diets.

“Always end on a quote”

A line from the film American history X (great film if you haven’t seen it), but I am going to do so. This is a quote from someone who followed my Ration Pack Diet nutrition guide and followed some of my programmes:

I’ve tried everything in the past, bootcamps, insanity, P90x, olympic lifting and diet wise Atkins, intermmitent fasting, paleo, keto all of which felt unsustainable. What your books have instilled is not a temporary fix to get summer fit, but a permanent sustainable way of life

My books and programmes can be found here.