Lose Weight and Get Fit the Lazy Way
Lose Weight and Get Fit the Lazy Way: Intro
So, you want to figure out how to lose weight and get fit, but you're:
Unsure what to do and need guidance on how to lose weight and tone up
or
You know what to do but can't be bothered because the dietary habits are a pain, the HIIT running is long, and you can never achieve the extreme fat burn you want.
Suppose you fall into either category, then no worries because this article is perfect for you, drawing from all my experience coaching various Kairos Online members worldwide on how to lose weight and get fit.
Keep reading.
Fat-Burning Exercises to Lose Weight and Get Fit
First of all, let's talk about some common questions:
"What are some great stomach fat burners?"
"What's the best fat burn machine?"
"How to tone legs and get rid of muffin top?"
"What's the best exercise for extreme fat burn and armpit fat removal?"
"Any tips on arm fat removal and exercises for fat knees?"
You'll probably be surprised by the answer because it's not the 40-minute HIIT workout you half-heartedly do nowadays or the HIIT running you're avoiding because you can't stand the thought of it anymore.
Because contrary to popular belief, 'fat loss exercises' aren't a thing - nor is HIIT OR cardio very effective for fat burn.
Some truths:
Suppose you're looking for the lazy way to lose weight and get fit. In that case, you don't need to waste time with "fat-burning circuits", a 40-minute HIIT workout or the HIIT running you often do - especially if you want to lose weight.
You should approach your exercise sessions with something other than 'burning as many calories as possible' or sweating as much as possible because this is an easy way to build a negative relationship with exercise.
Realise that exercise can help with fat loss, but there aren't exercises specifically for fat loss. You can't spot reduce fat. Understanding this is key.
If these are things you've been doing up until now - don't stress.
I'm about to provide the solution, stressing the importance of muscle and strength gain and tips for unrestrictive dietary habits.
Note:
'Spot reduction' is when you target fat loss in specific areas, e.g. tricep exercises such as dips for 'arm fat removal' or a trapbar deadlift to get rid of 'muffin top'.Fat loss can only happen via a calorie deficit (explained several sections below). It will occur at different rates across your body, with genetics being the primary driver of where you lose fat first/last.
Whenever I aim to lose weight and get fit, the fat tends to go from my legs first but stomach last - meaning that planks, although good for a stronger core, won't be a 'stomach fat burner'.
So What Should you do Instead?
If you want to lose weight and get fit quickly as possible, then here's a list of three things in order of priority:
Dietary Habits.
Implementing a calorie deficit and ensuring you have adequate protein intake. Again, this will be explained in detail below.
Your Non-Exercise Activity Thermogenesis (NEAT).
NEAT is your everyday movement outside workouts, e.g. you could 'walk off the pounds' by doing things such as taking the stairs instead of the lift or standing instead of sitting. These would all contribute because you're still moving despite not working out.
Think of your NEAT as the best way to almost 'dissolve fat' without all the nasty HIIT running workouts.
Walking more is also the most underrated form of exercise out there.
To 'walk off the pounds' would be an example of NEAT.
Other examples would be going up and down stairs, doing dishes, tidying the house etc.
Resistance Training.
You've likely been doing plenty of HIIT, burpees, or even running on the treadmill until now to help you lose weight and get fit.
My golden tip?
Start focusing on building muscle and strength by lifting weights and ensuring you progressively overload - you'll suddenly find that progress with everything feels much more straightforward.
You may be surprised that resistance training needs to be your main focus to lose weight and get fit, but you could almost say that 'muscle burns fat' because the more muscle you have, the more calories you burn when resting. For every pound of muscle, you add, your metabolic rate increases.
Each additional pound of muscle tissue requires about 6-7 calories per pound per day to maintain, whilst fat requires two calories per pound per day.
Perfect for when it comes to 'The lazy way to lose weight and get fit'.
You don't have to train at the gym either if you don't want to - order some decent equipment for a home gym, and you'll be good to go.
Note:
If you have 0 idea which resistance training program to do, click here to download a free workout plan to help you build muscle and strength.
"Well, How About Dietary Habits? I Want to Know More About That!"
Good on you for wanting to know more about positive dietary habits because, if anything - it's most important.
So, what should your main nutrition focus be regarding losing weight and toning up?
A Calorie Deficit.
This is when you consume fewer calories than required to maintain your body weight.
A deficit can be created by reducing the number of calories eaten and/or increasing expenditure. Click here if you want to work out your calorie deficit goal.
It's also essential to ensure nothing is off-limits. Do not cut out food groups or specific foods etc.
The best thing you can aim for is building a positive relationship with your favourite foods rather than an all-or-nothing approach towards them.
The less restriction you have = the more sustainable your approach is = the longer you can stick to it = the much higher your chance of achieving long-term results once and for all.
Plus, the last thing you want is more yo-yo'ing on your journey. Let's leave that in the past now.
So yes, you can have that Oreo McFlurry and STILL lose weight 😂
Adequate Protein.
This will help you build and/or maintain muscle (remember, you could almost say that 'muscle burns fat') and keep you fuller for longer. Helping you achieve your calorie deficit and lose weight and get fit journey.
You'd aim for anywhere between 0.7-1g per pound of body weight. However, I'd recommend anywhere between 0.4-0.6g for the first few days or weeks if it's your first time consciously being aware of protein intake.
Note:
If you're wondering, "But how will I know if I'm in a calorie deficit?"You'd know by tracking your calories, even for just 30 days - because the dietary habits learnt will last a lifetime.
Don't wanna track calories?
Then that's a giant sign that you need to.
Realise That Most Supplements Don't Work at All
Go into your local Holland & Barrett, and you'll see all the 'fat burning gels', 'stomach fat burners', supplements for 'extreme fat burn', 'dissolve fat' or the 'belly burners'. The unfortunate reality is these are all a waste of money.
It's what's also contributed to you going around in circles for years and decades with your health.
The only supplements I'd recommend are creatine and a protein powder - not sexy or marketable, but it's true.
Anything Else I Should Know About Before Finishing?
There you have it - my summary of how to lose weight and tone up.
Wanting to lose weight and get fit is one big process, and if I could leave you with one last significant bit of advice, it's: Assume your goal will take at least a year. Then you won't place arbitrary pressure on yourself for things "never happening quickly enough”
I aim to teach this via my online coaching at Kairos Online, where I ensure that you learn that balance is vital.
Helping you get away from the all-or-nothing approach and figuring out the middle ground for you.
If this resonates with you, inquire about my 1-2-1 online fitness coaching by clicking here.
Speak soon,
Leo
P.S. Don’t forget to share this article with someone who will appreciate it.
