How to Properly Lose Fat (Yes FAT not Weight) in 2017

This article has been contributed by Dan Cap courtesy of www.DCapFitness.com

In this new era of fitness trackers, we have more information than ever when it comes to our health and the good news is that it will get better as technology improves. You can see your current heart rate (or HR) based on your fitness watch or band (accuracy depends on price point and brand) and you can check how many steps you've taken so far in the day among other statistics. Taking steps (literally) is a motivating factor for many who don't have the initial motivation to get up and move. For the average or advanced gym goer, steps don't mean as much because you already have a set routine of how many days and hours you'll spend at the gym and which days you will be taking classes, doing cardio, or hitting the weights.

The primary goal for those just joining or getting back into their fitness routine in 2017 is losing 'weight'. Now the key word there is 'weight'. They use the scale as the determining factor. The scale should be a factor but not the main focus. Try the mirror test. Or try taking a selfie in the mirror daily or weekly and compare it to previous pictures. That will be the true testimonial for yourself. The focus should be on changing body composition. Too many people are married to the thought of losing pounds instead of losing fat and in return because they are stuck on losing pounds, they end up losing muscle along with some fat. Lets get into 'how to lose fat and not muscle'.

Nutrition (or 'diet' as everyone refers to it as) is the majority component when it comes to getting 'in shape' aka losing fat. Focus on the foods that you are eating first and make small tweaks of replacing a bad food or meal with a good one every day and you will notice a difference within a week. The main focus for foods should be for vegetables and protein rich foods. I won't list all the protein rich foods here because we have google for that and some people may be vegetarian but my specific go-to's are fish(cod, salmon, tuna), chicken (grilled with a little seasoning), and eggs (usually 4 egg whites and 1 whole egg). My goal is to aim for 1g per pound of body weight so I will have a whey protein shake right as I wake up. I know I don't eat enough protein in a day to hit my goal so this is the reason I go for a whey shake. Don't overdo it with the shakes and don't have more than 30g of protein at any 1 meal as the body won't absorb all of that and it will get excreted out(essentially you'll be wasting money). Focus on getting protein from actual food vs shakes. But why protein? Protein helps build and repair muscle. If you focus on protein-rich foods first, you are less likely to go for unhealthy foods. Then you'll be on your way to losing fat and building/maintaining muscle strength and toning.

Carbohydrates(carbs) are an interesting factor when it comes to losing fat. Somewhere along the years people, most likely influenced by a celebrity endorsement, went for these low carb or no carb diets because it made them lose weight. So again we go back to the determining factor that most people have(the scale) and not on body composition change. Carbs are good and essential for bodily functions. It's okay to limit them but only to a certain extent. I know personally when I dipped below 100g of carbs per day(I weigh 185), I couldn't think clearly. Low carb diets are known to suck the energy out of you and disrupt your thought process. Carbs are used for energy. When they are not used for energy, they are stored as fat. After going with the lower carb plan for a month or 2 I stopped because it was affecting my work and thought process and just wasn't worth it. These plans are not long term solutions. Intake carbs. If you intake too much, then expend aka workout.

So at this point you're thinking, okay thats great but it's worked for me before. I'm sure it has if you just looked at the scale but did you get a body fat analysis? These diets work short-term, and only if you are looking at the scale. Yes you'll look slimmer in the mirror and to other people but its deceptive. Its not mainly fat you're losing. It does not become a lifestyle change because it is something you can not and should not sustain and it disrupts your mind and body. Carbs are good because they produce ATP (adenosine triphosphate not to get too technical) which is basically the fuel you need to produce force. For those doing resistance (strength) training, this is good for you to have, especially before and after workouts along with approximately 10g of protein. Even if you're not a strength training person, carbs are still good and essential for you. If you're doing cardio, I'd suggest having a very small amount or none before a cardio workout as it uses a different energy system(aerobic) but afterward you can have a few more carbs and also protein. To sum it up, don't neglect carbs.

Fats are also essential. You may think, well why would I put fat in me if I'm trying to lose fat? There are different types of fat both in your body and in food. Read a nutrition label and you'll see the different types of fat under 'Total Fat'. There are good fats and bad fats. I won't dive deep into fats as this can get very detailed but stick with mixed nuts(if there are no allergies), extra virgin olive oil(stay away from fried foods as much as possible, especially when eating at a restaurant), and peanut butter. Fat will also be mixed in with other foods you eat here and there but focus on these for now.

Another factor for losing fat and not muscle would be your workouts. Everyone has their go-to for workouts. Beginners or those who don't know how to use weights properly will flock to the treadmill and either walk or run. Sure the treadmills have their place but you need to step out of your comfort zone and try new things. Take a class (this goes for guys too). You'll get a good mixture of cardio and resistance (or strength as most people know it) training within a 45-60 minute window that will make you sweat and most likely sore for the next few days. Classes (including spinning, yoga, and dance) all have their place when it comes to flexibility, strength, weight loss, fun, etc. Mix in 1-2 cardio/resistance days per week along with 1-2 classes a week to get a solid workout week in. Your body will be sore at first but you will become familiar with the movements and will be a regular at the gym in no time, leading to your new lifestyle and a new you!

Buying food at the supermarket and preparing meals ahead of time is the best option for eating healthy. Changing your eating habits and workouts won't be a significant difference in a week where you may think you'll drop 10 pounds and be a model but it's part of a process that leads toward your success. Success is built in steps. It doesn't come overnight or in this case over a week. It is a constant battle. It is a lifestyle. When you become successful at your goal, you will appreciate the battles you had along the way so much more. Break down your big goal into weekly goals and start there. One of the things I preach to my clients is, if you hit a bump in the road and think its just too hard to get to your goal and want to give up, think about if going back to not doing anything will actually be a better option? The answer is always no. So you get back on the yellow brick road and keep going. It's the best option vs sitting back on the couch, watching TV, and staying depressed because you're not where you want to be with your health and fitness. Use your fitness watch/band, get up, keep the HR up, and change yourself!

-Dan

Dan Cap is a Certified Personal Trainer and Health Coach. He can reached for Personal Training, Online Training, or anything health related. Follow him on Facebook or at his website www.DCapFitness.com. Also down his app "DCap Fitness" on the App Store