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Fat Loss, General Health

The 3 Best Strategies to Help You Lose Weight

By Beau Bachety on Oct 14, 2022 11:15:00 AM
3 Minutes Reading Time

 

Just about everyone who embarks on a weight loss journey hits a roadblock at some point. Before you throw cold water on the idea of losing weight, make sure you haven't pushed any of these 3 strategies to the wayside. Chances are you're not setting yourself up for success if you are neglecting any of these.

Diving into number 1…

Staying consistent with a weekly strength training routine. You can do anywhere from 3-5 sessions per week. Here at Mind Pump, our go-to weight training split is a 3 Day full body. This split gives you the biggest bang for your buck as you focus primarily on doing compound movements. The muscle-building signal is much louder on a full-body split compared to a body part bodybuilding style split. And it goes without saying the more muscle you have, the more efficient your body gets at burning fat. We want you to include big exercises like squats, deadlifts, and presses in your program while constantly striving to get stronger in the 3-12 rep range. 

On to strategy number 2…

Increase your NEAT throughout the day. Neat stands for NON-EXERCISE THERMOGENESIS. Think of NEAT as anything outside of your main workout of the day. Even if you workout 3-5 x a week, what is happening outside the gym? It's time to take a cold, hard look at that, and you may realize that you are way more stagnant than you thought. The fix is simple, add more movement whenever possible throughout your day. In fact, I suggest people break a little sweat every day without running themselves into the ground. Whenever in doubt, move more. Ways to do this are hikes, 30-minute brisk walks while listening to a podcast, biking, or playing a sport you enjoy. Find something you love and stay consistent with it. There is always an opportunity to move more, even at work. Get up from your desk every half hour, and do some bodyweight squats, lunges, or push-ups. Your body will reward you for more movement.

And finally…

Eat a little less than you currently are. I understand most people don't want to hear this. But the truth is most people tend to consume way more calories than they realize. Also, it's much easier to overeat fats and carbs than protein. Make a conscious effort to do the opposite. Reduce the carbs and fats on your plate, and pump up the protein. This is a simple way to help you maintain muscle and stay strong when you are in a calorie deficit.

Look, none of these are earth-shattering or unique ideas…but unfortunately, there is no secret sauce to losing weight. To make it happen, you must stay consistent with the 3 strategies above. It's simple, but it's definitely not easy. It requires discipline and willpower. But nothing in life worth having comes easy.

If you need help sticking to a strength training program, I highly suggest checking out MAPS ANABOLIC. Follow this program as it's laid out, move more throughout the day, and reduce your portion sizes a little while keeping protein high, and you are on your way to a leaner you.

How to Lose Fat in 3 Steps | Mind Pump

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Beau Bachety

Beau is a writer from Long Island NY. He graduated from Rutgers University in 2013 where he played Division 1 football. Beau began his career as a walk-on before eventually earning a full scholarship and starting role. He credits his passion for strength training and dedication in the weight room as the key to closing the gap between him and more talented players, and ultimately what allowed him to succeed at the D1 level. To this day, training remains a key pillar in his life, a daily non-negotiable… and he believes very few things are better for your physical, mental and emotional well being than “iron therapy”. He’s teaming up with the Mind Pump crew to spread the word to the masses on the life changing benefits of strength training.

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