Basics - How To Lose Body Fat

Welcome to 2025, I hope this is the year you crush your fat loss or other fitness goals and build a body you feel confident in. Whether you’re gearing up to join a gym or already logging workouts, I'll help you tackle fat loss with clarity and purpose.

Why It's Not Just About The Weight

Fat loss isn’t just about looking good in your favorite jeans or having your abs show this summer. It’s about confidence, energy, and freedom to move through life with ease. When you reduce body fat, you elevate your health, improve physical and mental capability, and feel unstoppable—like a superhero in your own skin.

But let’s make one thing clear: weight loss and fat loss are not the same. You want to shed fat while preserving muscle. This is how you transform your body composition, creating a leaner, more athletic look.

The Basics of Fat Loss

For most, fat loss boils down to one principle: calorie deficit. Burn more calories than you consume, and your body taps into its fat stores for energy. But it’s not just about eating less; it’s about eating smart and moving effectively. And, sometimes, it's about eating more food to restart your metabolism.

Three Pillars of Fat Loss

1. Nutrition First
   • Focus on whole, nutrient-dense foods.
   • Prioritize protein. Think lean meats, eggs, and plant-based proteins.
   • Don’t fear carbs. Opt for fiber-rich options like quinoa and sweet potatoes.
   • Balance your plate: half protein, a quarter veggies, a quarter carbs.
   • Track your food intake for awareness—but keep it simple.
2. Smart Workouts
   • Combine strength training and cardio. Lifting weights builds muscle and burns calories.
   • Use high-intensity interval training (HIIT).
   • Focus on compound movements like squats, deadlifts, and push-ups for maximum efficiency.
3. Recovery and Mindset
   • Sleep 7-8 hours. Poor sleep slows fat loss and increases cravings.
   • Manage stress. Chronic stress raises cortisol, which can lead to fat storage.
   • Celebrate small wins. Progress, not perfection, is your ticket to success.

Common Fat Loss Myths

Let’s bust some myths that keep people stuck:

Myth 1: You can spot-reduce fat.

• Sorry, no number of crunches will melt belly fat alone. Fat loss happens systemically, not locally.

Myth 2: Eating fat makes you fat.

• Dietary fat doesn’t directly translate to body fat. Healthy fats like avocado and nuts are crucial for hormones and satiety.

Myth 3: You need endless cardio.

• Long hours on the treadmill? Skip it. Strength training is your fat-burning powerhouse.

Myth 4: Light dumbbells is strength training

• Most dumbbell work is another form of cardio. A big burn doesn't mean your building strength or muscle.

Your Fat Loss Action Plan

1. Start small. Replace soda with water. Take the stairs. Build habits that stack up.
2. Plan your meals. Sunday meal prep saves you time and keeps you on track.
3. Train smart. Join a group class or work with a coach at FRVR FIT who keeps you accountable.
4. Track progress. Measure success beyond the scale. Use photos, tape measurements, or how your clothes fit.
5. Find your tribe. Community makes the journey fun. Surround yourself with supportive people.
6. Book an Intro Visit with me to discuss specifics and build a plan together.

Why Now is the Perfect Time

January is buzzing with energy and motivation. Use it to your advantage. This isn’t about chasing perfection; it’s about embracing progress. Each choice you make nudges you closer to your ideal body composition.

At FRVR FIT, we help 30+ year olds accomplish what they really want from fitness. Our clients always say they want to "keep up with the kids", "feel like I used to when I was an athlete". To us fitness is more than lifting weights or losing weight, it's a lifetime pursuit of being our best for ourselves and those around us.

We want to elevate our communities.‍

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Fat loss isn’t a sprint. It’s a series of small, deliberate steps. And every step you take strengthens not just your body but your belief in yourself. Let 2025 be the year you look in the mirror and say, “I did this.”

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Take the first step and schedule a FREE Intro Visit with me.