Written by: David Cogley, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
As the New Year begins, the collective decision to embark on a fitness journey often takes centre stage. For beginners, navigating the landscape of fat loss might seem like a maze of conflicting advice. With this in mind, this guide is tailored with you in mind. Let's explore effective strategies that not only kickstart fat loss but also lay the foundation for a sustainable and successful fitness journey.
1. Gradual introduction to resistance training
The attraction of swift transformations often compels beginners to dive headfirst into high-volume resistance training. However, the saying "less is more" holds particular relevance in the initial phases. Begin with a manageable volume to evade burnout and reduce the risk of injury.
Scientific evidence underscores the efficacy of lower-volume resistance training for novices. A study conducted by Fisher et al. (2013) demonstrated that beginners experienced enhanced strength and muscle growth with moderate-volume resistance training, mitigating the risk of overtraining. Begin with 3 days resistance training per week, with whole body training sessions and focus on compound multi-joint exercises.
2. Goal setting with achievable targets
Establishing clear, achievable goals is pivotal for maintaining focus and motivation. Instead of fixating on a distant endpoint, break down your journey into smaller, more manageable milestones. Celebrating each achievement not only boosts morale but also propels you toward sustained progress.
Research conducted by Locke and Latham (2002) underscores the effectiveness of goal setting in enhancing performance. Setting specific, measurable, and realistic goals fosters a sense of accomplishment, a crucial element for those venturing into the realm of fitness.
3. Realistic expectations
Fat loss is a gradual process and unrealistic expectations can cause frustration, often leading to people falling off the wagon a few weeks in. Acknowledge that sustainable results take time and aim for a steady, maintainable rate of weight loss, typically ranging from 0.5 to 1 kg per week.
A study by Dansinger et al. (2005) found that realistic goal setting, coupled with patience, correlates with successful weight management. Rapid weight loss often results in muscle loss and is generally harder to sustain.
4. Diversify your training
While cardio exercises are undeniably valuable for burning calories, an exclusive focus on them might impede overall progress. Integrating a mix of resistance and cardiovascular training can maximise fat loss. Resistance training, in particular, aids in building lean muscle, contributing to a higher resting metabolic rate.
Research conducted by Ho et al. (2012) reveals that a combination of resistance and cardiovascular training results in greater benefits for weight loss, fat loss and cardio-respiratory fitness than aerobic and resistance training modalities performed in isolation.
Aim for 2-3 cardio sessions per week of 20-30minutes in duration.
5. Comprehensive nutrition strategies
An integral aspect of any successful fat loss journey is a balanced and sustainable nutrition plan. Focus on whole foods, incorporating a variety of fruits, vegetables, lean proteins, and healthy fats. Avoid excessive consumption of processed foods, refined sugars, and unhealthy snacks, as they can hinder your progress.
Scientific literature consistently supports the role of nutrition in fat loss. A review by Mozaffarian et al. (2011) affirms that a diet rich in whole foods, emphasizing nutrient density, is associated with a lower risk of obesity and related chronic diseases.
Embarking on a fat loss journey as a beginner can be both exciting and challenging. By embracing gradual resistance training, setting achievable goals, maintaining realistic expectations, and adopting a comprehensive nutrition strategy, you set yourself on a path towards sustainable success. Remember, it's not just about losing weight; it's about creating a healthier and stronger version of yourself.
David Cogley, Executive Contributor Brainz Magazine
David Cogley is a renowned personal trainer, known for his expertise in achieving remarkable body transformations. David’s work has gained recognition in prestigious publications such as Men's Health, The Daily Express, Manchester Evening News, and LoveIt! Magazine. Qualified with a BSc in Strength and Conditioning and an MSc in Exercise Physiology, he possesses a strong educational background that complements his practical experience. David’s contributions extend beyond training clients as he has published a peer-reviewed scientific article in the esteemed Journal of Sports Biomechanics. Moreover, he has shared his knowledge with honours degree university students and over 300 elite-level personal trainers.
References:
Fisher, J., Steele, J., & Smith, D. (2013). Evidence-Based Resistance Training Recommendations for Muscular Hypertrophy. Medicina Sportiva, 17(4), 217–235.
Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717.
Dansinger, M. L., Gleason, J. A., Griffith, J. L., Selker, H. P., & Schaefer, E. J. (2005). Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction: A Randomised Trial. JAMA, 293(1), 43–53.
Ho, S.S., Dhaliwal, S.S., Hills, A.P. and Pal, S., 2012. The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial. BMC public health, 12(1), pp.1-10.
Mozaffarian, D., Hao, T., Rimm, E. B., Willett, W. C., & Hu, F. B. (2011). Changes in diet and lifestyle and long-term weight gain in women and men. New England Journal of Medicine, 364(25), 2392–2404.
