These are the 9 things you should know about burning fat if you want to lose weight. But it won’t be the basic “eat less, move more” type of approach, but rather taken from the point of view of a fitness coach who shared things he wish he knew before he embarked on his body transformation years ago.
And who is that fitness coach? Max Posternak’s standing in the fitness realm is cemented as the founder of Gravity Transformation, a hub that has garnered substantial popularity by furnishing actionable tips and training directives to individuals striving to enhance their physical fitness and shed excess weight. With an extensive YouTube following exceeding 5.5 million subscribers, his reach and influence are undeniable.
See below what he wish he knew, and what you should know about burning fat if you are serious regarding changing how you look at the moment.
9 Things You Should Know About Burning Fat
Max Posternak grew up carrying excess body fat, and through the journey of shedding it, he encountered numerous mistakes and gained valuable lessons. Eager to spare others from the endless trial and error, Max shares nine essential insights he wished he knew when embarking on the path of dieting and burning fat.
1. Not All “Diet” and “Healthy” Foods Are Created Equal
Max highlights the misconception that foods labeled as “diet” or “healthy” are automatically conducive to fat loss. Nuts, often perceived as a healthy option, are calorically dense, mainly composed of carbohydrates and fats. Similarly, seemingly nutritious options like yogurt with fruit at the bottom may harbor added sugars. Max advises scrutiny of nutrition labels, opting for whole foods over processed ones, and being aware of hidden calories in so-called diet foods.
2. Supplements Are Secondary to Diet and Exercise
Max emphasizes that most supplements, including fat burners and carb blockers, have limited efficacy in aiding fat loss. While some supplements may complement a solid diet and workout plan, they should not be relied upon as primary solutions. The core focus should be on maintaining a calorie deficit through diet and exercise.
3. Meal Frequency Isn’t Strictly Tied to Fat Loss
Contrary to the notion of eating five to six small meals a day for fat loss, Max introduces the concept of intermittent fasting. Dispelling the myth that frequent meals boost metabolism, he advocates for flexibility in meal frequency. Whether eating once or twice a day, the key lies in balancing overall caloric intake over time.
4. Caloric Deficit Over Time Matters More Than Daily Consistency
Max highlights the importance of considering calorie intake over time rather than fixating on a daily deficit. By cycling calories, individuals can strategically balance days of higher and lower intake, making dieting more flexible and accommodating occasional indulgences.
5. Exercise Is Secondary to Diet in Fat Loss
Max underscores that the impact of exercise on fat loss is dwarfed by the influence of diet. While exercise is crucial for overall health, trying to compensate for a poor diet through excessive workouts is impractical. Focusing on dietary choices has a more significant impact on calorie reduction.
6. Building Muscle Facilitates Fat Loss
Max emphasizes the role of muscle mass in facilitating fat loss. Strength training and building muscle contribute to a higher basal metabolic rate, making it easier to maintain a calorie deficit. Muscle also enhances insulin sensitivity and regulates blood sugar levels, supporting long-term fat loss.
7. Maintaining Strength Is Vital During Cutting
While cutting, individuals often feel fatigued and may opt for lighter weights. Max advises against this, emphasizing the importance of maintaining strength to preserve muscle mass. Consistent strength training throughout the cutting process helps prevent muscle loss and supports a faster metabolism.
8. Extreme Low Body Fat Is Unrealistic and Unhealthy
Max dispels the notion of maintaining an extremely low body fat percentage year-round. While models and bodybuilders achieve remarkable leanness temporarily, such levels are unsustainable and detrimental to overall health. Setting realistic goals for body fat percentage, such as 12% for men and 19% for women, is a healthier approach.
9. Progress Isn’t Always Linear
Max acknowledges that progress in burning fat isn’t always linear and may encounter plateaus. These plateaus signal the need for adjustments in diet and exercise routines. Regular reassessment and modifications to the fitness and nutrition plan are crucial to overcoming obstacles and achieving long-term goals.
In sharing these nine crucial insights, Max Posternak aims to guide individuals through a more informed and sustainable approach to dieting and burning fat.
Want to hear from the man himself? Then click on the video below.