Reduction of body fat is probably one of the top questions that trainers get asked. There is no one specific answer and there are a number of variables that affect body fat. I am going to examine a few common ones namely; Nutrient timing, HITT and Steady state cardio. Nutrient timing is about timing your intake of protein, carbohydrates and fat. HIIT is high intensity interval training and Steady state cardio is a form of cardiovascular exercise that is performed at a steady state and rate of exertion for most of the workout. Let’s look at this in more detail……………….
So…..the dilemma of what to eat and when to eat it continues to baffle many people especially when your goal is fat loss. First of all, let me say this, no two people are the same, what works for one person won’t work for another. I know and meet people who defy the science every day. People who have never lifted but are naturally muscular or people who run a lot and still have muscle etc etc. There are metabolic tests that can be done to look at what foods are best suited to your blood group and this may be useful if you have food intolerances but in general;
The most important things to burning/losing fat still remain;
- Be in a moderate caloric deficit
- Eat enough protein
It is also important is when you have your macros(protein, carbohydrate and fats) . One thing that for some people inhibits fat loss is the timing of their carbs pre and post training. If you are going to eat bad carbs (refined or white bread, rice, pasta etc), then the best time is before a lifting workout that incorporates a hiit session. This means that the carbohydrates will be used during that exercise session
When you eat carbohydrates, it raises your insulin levels which stops body fat mobilisation and in a carbohydrate surplus, fat is stored instead of burned as there is plenty of carbs from glycogen to run metabolism and this is why we don’t want too much of it especially when you are not going to exercise.
After working out, you should have some carbohydrates, protein and fat but I would suggest wholegrain carbs or what we call healthy carbs…….sweet potatoes, wholewheat pasta, brown rice etc etc . Protein is vital after your workout so that should form the bigger portion of your meal.
So if you time most of your carbohydrates around your workouts and incorporate some lifting (@ least 3 a week focusing on compound movements), cardio (steady state and/hiit sessions) and a calorific deficit or surplus depending on if you’re cutting or bulking you should be ok but as I said above what works for one person may not work for another so feel confident enough to tweak your workouts and diet.
Please note the additional points below;
- * Hiit burns carbohydrates, It uses up the reserves in the muscles and therefore carbohydrates you eat won’t go towards fat and since there will less circulating glucose, your body will burn more fat. On the other hand steady-state cardio is aerobic: It requires oxygen and is fueled mostly by stored fat.
- *Your starting point should always be your goal………………some goals work against each other so you need to be clear what is the most important thing you’d like to achieve. If you want to be an awesome runner then it will be very difficult to do so while doing a lot of lifting, you need to do more running……………..:)