Reposted from @thegirlsgonestrong
................ At @thegirlsgonestrong we continually discuss whether fat loss related topics deserve a spot here. -
Because we believe in body autonomy and giving women the space to make all the decisions about their body without shame or judgement, we believe it does. -
Further, we know many women want fat loss, and if we don’t provide evidence-based, sustainable, compassionate information, then those women may end up buying another diet pill, powder, or AbBlaster3000, and we cannot stand by and let that happen.
If no body-positive companies offer fat loss info, we’re literally leaving these women to be thrown to the wolves, and we won’t let that happen. -
That said, losing fat in a sustainable and healthy way is about much more than just adding more exercise. -
While training is important, to lose fat, we need to look at four other things first: -
1. NUTRITION: to lose body fat, you must be in an energy deficit (consuming less than you’re expending). This can come from reducing how much energy you consume, increasing your expenditure through exercise and movement, or both. A consistent energy deficit will result in weight loss. -
2. SLEEP: Sleep is the cornerstone for good health, and being short on sleep affects mood, hormones, stress levels, appetite, willpower, energy, the ability to train hard and recover well, and much more.
3. STRESS: too much stress can prevent good sleep, and can negatively affect all fitness goals. -
4. DAILY MOVEMENT: even if you exercise often, many of us sit 8+ hours/day and don't move enough. To reach your goals, we recommend moving your body as often as possible throughout the day. -
5. TRAINING: training is important for preserving and building muscle, gaining confidence, improving bone density, and keeping your heart healthy. -
For women seeking fat loss, we recommend:
- Strength training 3-4 times/week, prioritizing big, multi-joint movements - - Moderate-intensity cardio 1-2 times/week for 20-40 minutes per session, keeping HR between 120-140 bpm. - - HIIT (high intensity interval training) for 10-20 min 1-2 times/week.
H/T to Head of GGS Coaching @JenComas for this