Nobody wants to be a fatty. Whether you are now fat, on your way to being fat, or just want to get leaner, there are countless things to keep in mind.
Looking trim and being unfat requires work - here are the tips
With so many tips, I’ll overrule my usual verbose nature and dive in, somewhat tersely, with the 25 Ways To Be Unfat. Each of these could be its own article (or even its own book!). But I’m just giving you a sentence or two for starters. We’ll break these down into 5 categories: Overview, Attitude and Behavior, Eating, Lifting, and Cardio.
Since I focus worldfitnessnetwork.com on weight training and running, you might expect this article to be focused on weight lifting and running, right? Well, for sure, those are both part of the picture to be unfat. But eating habits are the most important factor for getting trim.
Final preamble: these are written for the person who wants to be lean, not super-lean. If you want to get into cover-model shape, there are more subtle techniques that come to play. But if you want to look good enough for the beach, these are for you!
1) 80% of the battle is what you eat – the cliché is true: you can’t out-train a bad diet. Eat smart and you’ll be lean.
2) 10% of the battle is resistance training – training with weights can help by burning some calories, increasing metabolism, and changing your body composition. Even for women. But many guys fall into the trap of building muscles that are still covered in fat. More on this later…
3) 10% of the battle is cardiovascular training - cardio (e.g. running) can help with calories but is only one-tenth as important as how you eat. And too much of the wrong running can burn muscle in addition to fat so you can’t over-rely on it.
All of these are mostly mental; if you learn the right techniques and then have the discipline to act on that education, even when you don’t feel like it, then you’ll win. Your attitudes and behaviors are key:
4) Don’t strive for perfection – getting your psychology about fitness right is most important; until you want to get ultra-lean, you are shooting for a 90% compliance; do the right thing 90% of the time and you’ll get lean.
5) Set goals – if you don’t set targets, it’s hard to know if you are making progress and it’s hard to know when you’ve “arrived” at your destination. Forget complicated goals – keep them simple by focusing on Measureable and Timebound. An example of a good goal for a woman: I will weight X pounds, at less than 20% bodyfat, by July 4.
6) Adjust your social life – avoid other fatties or soon-to-be fatties; who you surround yourself with influences who you become. If you’ve already had a junk-food meal this week, say ‘no’ to the group going out for a Chinese lunch.
7) Keep a log – write down what you eat, when you exercise, what you did, etc. Think of it as your fitness diary. You can do this online or on paper, I don’t care. But keeping a log will keep you on track even on days when you are less motivated.
Eating
8) Eat frequent small meals – eating smaller meals more frequently will (more…)
