4 Pillars of Fat Loss

As you look at your goals for 2017 and assess your fitness and nutrition ones, keep in mind one thing. 

There are only four things that are involved in fat loss. 

If you master all 4, I can guarantee success. 

They are...

The 4 Pillars of Fat Loss.

Just like an old house, pillars are what hold everything up, without them, things crumble. 

However, if you can dial in these 4 pillars, your results will go through the roof. 

1. Mindset

This is, in my opinion, the most important pillar of fat loss.

Fat loss training is not that hard.

Work the full body, move inefficiently, and have fun doing it. 

It's the mindset that keeps you consistent and keeps you on track. 

You have to get your mind right. 

You've heard me say it before, but I believe this starts with finding your WHY. 

What gets you out of bed in the morning?

Why is that goal important to you?

Growth mindset vs fixed mindset. 

Positive vs negative. 

It all seems simple at the surface, but once you dig a little deeper, you quickly realize this is the hardest pillar to master.

2. Nutrition

You've heard different numbers, but it's said that fat loss is 80% nutrition. 

"You can't outwork a bad diet."

Guess what?

It's true. 

Dial in your nutrition and the other stuff becomes an added bonus. 

Some general "rules"

-Eat your bodyweight in grams of protein

-Drink your body weight in fluid ounces of water

-Get a vegetable at every meal

-Avoid starchy carbohydrates other than before/after a workout

You'll see no mention of following this diet or follow that diet. 

When you're on the road at your kids' basketball game and your "diet" says to eat chicken and asparagus, but you don't have chicken and asparagus, what are you to do?

Build sound habits and the rest will follow. 

3. Training

Seems obvious, right?

You have to move to burn fat and build strength.

We're a fan of full-body metabolic resistance training. 

Basically, a fancy term for strength exercises (squats, lunges, rows, push ups) done in a circuit fashion so you get the optimal result. 

You not only work your full body and get stronger, but you shred tons of fat because you're doing it in a "circuit" fashion and get a great cardio effect. 

For most people, 3 days a week of moderate intensity (like sessions at a gym), and 1-2 days a week of light intensity (like taking the dog for a walk) is all you need.

4. Recovery

Think about what happens when you don't get enough sleep.

Your mind isn't right. 

You're tired.

You eat like crap because you're tired. 

You don't workout because you feel like crap and are tired. 

That's why recovery is so important.

Sleeping 6-8 hours a night does so many intangible things. 

Make it a priority.

So there you have it.

The 4 Pillars of Fat Loss. 





But take a look at your situation and see what pillar needs the focus at this time and start chipping away. 

1% Better. 

Dedicated to Your Success,

Doug Spurling

PS: At Spurling we not only work on the training pillar but the other three as well. If you're looking to drop pant sizes, feel stronger, and build confidence, be one of the 25 women that we help transform their bodies in our January 6 Week Transformation Challenge.

Click here ===>  January 6 Week Transformation Challenge.