It’s January, everyone’s on a fat loss programme and we’re inundated with requests for advice on ‘the best programme, exercise and/or diet for fat loss’. Our views extend well beyond a brief tip post, but here’s some brief points.
There’s arguably no ‘best’ programme or diet for fat loss; there are many ways to skin a cat. However, there are some core PRINCIPLES that will be at the foundation of any worthwhile approach.
Exercise for fat loss is simple, but there are plenty of contradicting opinions. However, the approaches that ACTUALLY WORK will likely agree on these points:
- Follow a programme that causes a high level of metabolic disturbance.
- Prioritise full body compound exercises.
- Make it short, sharp and as uncomfortable as is appropriate for you.
- Don’t overdo the steady state cardio.
- Schedule adequate recovery.
Nutrition is a minefield. There’s plenty of great information and some that is, quite frankly, wrong (on many levels!). We advocate a modified Palaeolithic diet (cave-person). But whatever diet, system or club you chose to follow, any programme based upon health and sustainable fat loss will include the following guidelines:
- Drink enough water.
- Eliminate wheat, dairy, refined sugar & processed foods.
- Get your vegetables in.
- Limit alcohol to 2-4 glasses of (red) wine per week.
- Eat slowly/chew your food.
At W10 our fat loss programmes are based upon a modified Palaeolithic diet, appropriate supplementation, resistance training and high intensity interval training. See further details of our fat loss approach.