Fat loss thoughts going into summer...

I have been getting a lot of questions about fat loss leading into summer from my clients. I first want to mention that this is FAT loss not WEIGHT loss. If we want to create a lean body, we need to keep our lean muscle mass. I never want to have any client say weight loss due to the effects of the diet and fat free cultures that came before us. Crash diets and starving yourself to be "thin" or "skinny" is not a great way to set yourself up for a strong and hearty life. Our scale weight is only a representation of our caloric intake, our bodyfat percentage is a the true representation of a strong and healthy body. Here are a couple of the main points I have been making sure clients are prioritizing leading into a fat loss phase.

1. Prioritize protein! Proteins are the nutrient that helps us with recovery. It is used to repair tissues and also is more satiating. When we consume an adequate amount per day we are providing the body building blocks to a lean body. I recommend consuming your target bodyweight in protein per day (from Dr. Josh Hillis' Fat Loss Happens On Monday), and filling in the rest of your daily calories with non-processed carbohydrates (tubers, fruit, fresh vegetables) and healthy fats (olive oil, avocados).
2. Lift Heavy Weights, in Small Doses, with Crisp Form! When in a caloric deficit we want to continue to let the body know that we need to keep our muscle. Following tip number one, we are consuming less carbohydrates/sugar to prioritize protein so we will not have the fuel to properly perform higher repetition sets. Shifting sets from 3x8 (24 reps) @ 70% of our max to now 4x4 (24 reps) @ 85% max will ensure proper load without getting gassed and losing form.
3. Walking on your off days does wonders. First, yes off days. We need recovery days to maximize the effort we put forth in the gym and allow our tissues to fully recover (See. Supercompensation). Walking is the most accessible fat burning activity out there. Taking two days out of the week to work on our recovery will pay dividends.
4. "Eat like and adult!" This quote from the legendary Coach Dan John is simple and to the point. Avoid the middle of the grocery store. Boxes and bags taste great but often work against your goals. We know what we should be doing here, and make sure to eat enough to fuel you efforts! It is very hard on the body to do hard diets and hard workouts at the same time, so choose one or the other to reach you body composition goal. Avoid sugary nonsense and foods you know just don't belong in a healthy body. If you need a mantra for this Michael Pollan in his book In Defense of Food states "Eat Food, Not too much. Mostly Plants."

Please reach out if you have any questions!