3 Tips for Programming Weight Loss

It may still be winter, but it's never too early in the year to start crushing your weight loss goals. Try these three fitness tips to shred fat fast.

Episode Transcript

Speaker 1 (00:00):
Hate team. I know it's still winter. Most of you
may be enjoying the sweet relief of a bulk by
slinging heavy weights and chowing down some extra carbs. Others
may have committed to a new weight loss goal or
getting an early jump on a spring shred. Either way,
dropping pounds can be daunting, but the journey starts in
the kitchen and the gym. You've likely heard me talk
about the importance of a caloric deficit for losing weight.

(00:22):
I'd argue that it's the number one rule and the
surest thing to being successful in your weight loss journey.
It's also largely why macro and calorie counting gain the
popularity that it has today. If you're consuming more than
you're burning, it's going to be tough to convince your
body to slim down. Start educating yourself on your daily
calorie consumption versus expenditure to learn where you need to

(00:43):
adjust if you're eating two thousand calories but only burning
seventeen hundred, increase your activity level or bring down your calories.
A word to the wise, Trying to outwork diet in
the gym is a recipe for physical burnout. Dial in
stepping off my calorie soapbox and putting my trainer hat on. Now,
there are three crucial carteris are to include in your
weekly programming to see results for weight loss. Let's break

(01:04):
them down. Number one, lift heavy lifting Light to moderate
weights might not do the trick for the goal you're after.
Inserting challenging weights with good form into your strength days
will activate the appropriate hormonal response to promote muscle growth.
Feeling sore periodically as good and is a sign that
you're practicing progressive overload. Just make sure it's not after

(01:24):
every session. Choose two to three days where you can
tax muscles with enough stimulus to feel fatigued. That's where
the real growth happens and in turn, shredding occurs. Number
two steady state cardio, specifically zone two training, which is
sixty to seventy percent of your max heart rate. It's
essentially a slow, steady effort that you can maintain for

(01:45):
long stretches of time while holding a casual conversation with friends.
Here's the thing, everyone's zone two will differ. My sweet
spot currently sits at around one hundred and forty four
to one hundred and fifty five beats per minute. For
some and maybe one twenty others. One sixty. A formal
VO two max can help determine where your current zone lives.
Remember this will change and vary over time depending on

(02:08):
your cardiovascular fitness. Zone two training activities are fat burning.
This is something you can do every day for thirty
to forty five minutes, since it's not tremendously taxing on
your body. If you're crunched for time, start with three
a week and add more gradually. Bonus points for the
daily double tag Zone two on after a strength session,
waits first cardio second number three rest. Failure to give

(02:31):
your body and your mind the proper time to recover
and rest is a failure in itself. While it may
seem worthwhile to push through fatigue for the sake of
getting in another lifting our cardio session, it oftentimes leads
to decreased performance. Your body holds on to stress hormones
like cortisol when you overtrain. You'll also lose efficiency in
the days to come if you're running on an overworked system.

(02:53):
Bake in minimally one rest day a week and arguably
a second low stress day reserve for active recovery where
you aim to go for a long walk, yoga, flow,
deep stretches, or activation series. Our coaches have a few
great options in the bbcom app. Change big or small
is hard. Don't try to overhaul your routine overnight. Instead,
pick one of the tips we've reviewed today and add

(03:14):
in more over time until next time.