The Pyramid for Fat Loss
The famous Pareto principle (80-20 rule) states that 80% of the effects come from 20% of causes. This principle lent itself to many fields beyond economics, like science, business, software, and sports. Mathematically, the 80–20 rule is roughly followed by a power law distribution (Pareto distribution) for a particular set of parameters, and many natural phenomena have been shown empirically to exhibit such a distribution.
When it comes to fat loss, it appears that most people are far too much concentrating on the things beyond the 20% which actually bring the effects. It appears that the information overload by internet is distracting people from the result yielding basics towards the fancy tweaks and out of the box theories. Consequently, more and more people keep missing the results they’re looking for. This is not good at all.
Hierarchy Of Fat Loss
You need to take the time to understand properly the sequential hierarchy of fat loss factors in order to implement it to get great results. If you keep yourself hinged to the effective & sound basics, lasting results will be soon to follow. Here’re the main factors of fat loss in the order of their importance.
- Calorie deficit
- Figuring out Macros & essential nutrients
- Organization of training
- Smart supplementation
The laws of thermodynamics reign supreme, you can’t lose fat without energy deficit. No matter what type of diet you follow, ketogenic, iso-caloric or paleo, unless you’re in a calorie deficit you won’t lose any fat.
Taking an example of the current fad of low carb dieting which necessitates a dieter to enter the state of ketosis. Ketosis is an altered physiological state in which body burns a greater percentage of fatty acids & uses ketone bodies to fuel the brain. Now, the preferential burning of fats instead of carbs doesn’t imply that more ‘body’ fat is being burned. Unless there is a large enough caloric deficit, most of the fat burned by the body is from ‘dietary’ sources and not ‘stored’ fat.
Still, so many people want to avoid calorie counting is because low carb style seems easy, high-tech and revolutionary; while calorie counting looks old, tedious and uninformed. In our world of overindulgence, the lazy want everything comfortable and effortless. No doubt most are struggling with excess body fat.
Macros and Essential Nutrients
The nutrition that we get from our food can be categorized into:
- Macro Nutrients which consists of proteins, carbohydrates, and fats.
- Micro Nutrients consisting of vitamins and minerals.
To understand their functioning in the body we’ll divide them into two divisions:
These provide basic stuff required for the synthesis and maintenance of structural elements like muscle, skin, hairs etc. They are necessary for normal metabolic, enzymatic, endocrine and immune functioning. Your body can’t produce or derive them on its own, so they need to be included in the diet.
Synthesizers include proteins (essential amino acids), fats like EPA/DHA (essential fatty acids), a variety of minerals and nutrients. Basically, combined animal and plant sources of these nutrients provide you with a complete spectrum of this essential nutrition. These nutrients shouldn’t go below the minimums set by RDA under any condition.
These are the sources of energy or calories and include foods containing carbohydrates and dietary fats. These are the body’s primary source of fuel for various activities. The high-intensity short burst activities are fueled by carbohydrates through ATP-PC or glycogen burning mechanisms. The low-intensity activities burn fatty acids as the primary fuel source.
To reduce body fat we need to cut short the supply of energetics so as to give the body a chance to use stored energy. You should manipulate them to achieve desired results regarding fat loss.
*Here’s an excellent fat loss nutrition plan for fast results.
For the best results in body composition betterment, an optimal training plays a significant role. When you’re on a restrictive diet your body is in a catabolic state, means your body is breaking down your bodily stuff to provide energy. This situation is not ideal for lean body mass (LBM) to thrive. In fact, most of the weight losers who achieve significant results also lose plenty of LBM and bone density. This could be a big drawback of fat loss, especially women.
To counter this loss strength training play a very substantial role. Not only it puts a halt on the muscle and bone loss but also reverses it. So proper strength training under an experienced coach is a solid weapon in your fat loss arsenal.
Also, the judicious use of energy systems work (both high intensity and low intensity) boosts your rate of fat loss. But a caution should be used regarding overdoing it as too intense or excessive exercising can have hormonal repercussions which may hamper your fat loss.
Some targeted fat loss supplementation can be very helpful during intense fat loss cycles. But let us make it very clear to you that before you start worrying about miracle pills, hormone boosters or fat burners; you need to make sure that everything else nutrition & training wise is in place. Supplements are just icing on the cake; a dandy icing on crap won’t make it any better.
For basic supplementation, start with a smart workout nutrition strategy if you aren’t following it yet. Next, focus on supplement providing essential fatty acids (EPA/DHA supplements) & amino acids (BCAA’s), and micronutrients.
For advanced supplementation, make a heady use of a good fat burner. Many men, especially above 30, suffer from low testosterone towards the end of a very strict diet. Such men should consider taking a natural hormonal booster based on clinically effective compounds like Tribulus, Ashwagandha or D-Aspartic acid instead of unsafe pro-hormone products and stuff.
You may have noticed that we didn’t talk about meal frequency, macronutrient partitioning and timing etc. That is because these things rank even lower in the proper hierarchy for fat loss. The above-mentioned factors are what constitute a sound base of fat loss nutrition. If you start with this fat loss pyramid everything else is subsidiary to it.