Keeping up with fitness goals can be extremely demanding but the secret lies in making small tweaks and staying consistent throughout the journey. Agreeing with the same is fitness trainer Rishabh Telang, who shared that he lost 6 per cent body fat with three simple measures.
“Dropping 4-6 per cent body fat will mean a big deal for your health, so this post is important. But the good news is that fat loss is simpler than you think. You just need to know the right protocols and be able to adhere to what you signed up for. That’s it!” he said.
Detailing how he lost body fat, Telang shared that he kept the workouts focused. “Lifting heavy 5 days a week with squats and deadlifts showing up twice in my weekly split,” he shared.
Next up was to maintain a meal log. “The key is to remain in a calorie deficit, while you lift heavy in the gym,” he added.
Further, he ensured he stayed active apart from the gym workouts. “Not even brisk walk. I just walked 12-15K steps a day at a leisurely pace. Walking more is the real deal,” Telang shared.
“That’s it. That’s all you need. Simple ways, but very effective,” said the trainer.
What is body fat?
Body fat, also known as adipose tissue, is a type of connective tissue that stores energy in the form of fat. “It also insulates the body, cushions organs, and plays a role in hormone regulation. While some body fat is essential for health, excess body fat can lead to various health issues, including cardiovascular disease, diabetes, and hypertension,” said Dr Manisha Arora, senior consultant and unit head, internal medicine, Sri Balaji Action Medical Institute.
Are these 3 measures effective?
Agreeing that these 3 measures are quite effective, Dr Arora shared a few details. “These three tweaks — adopting a healthier diet, maintaining a regular exercise regimen, and making beneficial lifestyle changes — can collectively contribute to effective and sustainable body fat loss,” said Dr Arora.
Regular exercise: Engaging in both aerobic (cardio) and anaerobic (strength training) exercises is essential. “Cardio workouts, such as running or cycling, increase overall calorie expenditure, while strength training helps build muscle, which in turn boosts metabolism and aids in fat loss. Consistency in exercise routines is crucial for sustained fat reduction,” said Dr Arora.
Dietary changes: Reducing calorie intake and focusing on nutrient-dense foods can significantly impact body fat. “Incorporating more vegetables, lean proteins, whole grains, and healthy fats while avoiding processed foods, sugary drinks, and excessive carbs can help create a calorie deficit, leading to fat loss,” said Dr Arora.
Lifestyle modifications: According to Dr Arora, improving sleep quality and managing stress levels are often overlooked but critical components of fat loss. “Poor sleep and high stress can lead to hormonal imbalances that promote fat storage. Prioritising at least 7-8 hours of sleep per night and incorporating stress-reducing activities such as meditation or yoga can support fat loss efforts,” said Dr Arora.
So can everyone lose 4-6 per cent body fat by following these measures?
Transforming your body to 6 per cent body fat is a journey tailored to your unique physique, stressed Tarundeep Singh Rekhi, a fitness expert. “It’s more than just lifting weights and calorie deficits; it’s about optimising macros, prioritising protein intake for muscle sustainability, incorporating HIIT (High Intensity Interval Training) for efficient fat loss, and ensuring micros for overall vitality. Each body is different, and achieving this goal demands a holistic approach that goes beyond one-size-fits-all solutions,” said Rekhi.
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First uploaded on: 20-05-2024 at 19:30 IST