Losing body fat can be a challenging journey, but with the right approach, it’s achievable. Fitness trainer Rishabh Telang shares his experience of losing 6% body fat in a month with three straightforward steps.
Step 1: Focused Workouts
Telang emphasizes the importance of focused workouts. He lifted heavy weights five days a week, incorporating squats and deadlifts twice in his weekly routine. These compound exercises are highly effective for building muscle and burning fat. “Lifting heavy 5 days a week with squats and deadlifts showing up twice in my weekly split,” he shared.
Step 2: Maintain a Meal Log
Keeping a meal log is crucial for staying in a calorie deficit. This means consuming fewer calories than your body burns, which is essential for fat loss. Telang stresses the importance of tracking your food intake and ensuring it aligns with your fitness goals. “The key is to remain in a calorie deficit while you lift heavy in the gym,” he added.
Step 3: Stay Active Throughout the Day
Apart from gym workouts, staying active throughout the day is vital. Telang recommends walking 12,000 to 15,000 steps daily at a leisurely pace. This consistent activity helps burn additional calories and supports overall fat loss. “Walking more is the real deal,” Telang said.
Understanding Body Fat
Body fat, or adipose tissue, stores energy, insulates the body, cushions organs, and regulates hormones. While some body fat is necessary for health, excess fat can lead to issues like cardiovascular disease, diabetes, and hypertension, according to Dr. Manisha Arora, a senior consultant at Sri Balaji Action Medical Institute.
Effectiveness of These Measures
Dr. Arora agrees that these three measures—regular exercise, dietary changes, and lifestyle modifications—are effective for fat loss.
1. Regular Exercise
Combining aerobic (cardio) and anaerobic (strength training) exercises is essential. Cardio increases calorie expenditure, while strength training builds muscle, boosting metabolism and aiding fat loss. Consistency is key.
2. Dietary Changes
Reducing calorie intake and focusing on nutrient-dense foods significantly impact body fat. Incorporating vegetables, lean proteins, whole grains, and healthy fats while avoiding processed foods and sugary drinks helps create a calorie deficit.
3. Lifestyle Modifications
Improving sleep quality and managing stress are critical for fat loss. Poor sleep and high stress can lead to hormonal imbalances that promote fat storage. Prioritizing 7-8 hours of sleep per night and incorporating stress-reducing activities like meditation or yoga can support fat loss efforts.
Telang’s simple yet effective approach to losing body fat highlights the importance of consistency, proper diet, and an active lifestyle. By following these steps, you can achieve significant fat loss and improve your overall health.
