3 Tips for Fat Loss when Time is Limited!

One of the biggest factors that tends to hold us back from reaching our goals, particularly when it comes to fat loss and trying to transform our body, is a lack of time. Now, you've heard me talk about a lack of time on many occasions, but today I'm going to give you guys 3 tips that you can focus on when you are lacking time but still have a desire to transform your body. You're looking to maybe get out of pain, you want to burn the belly fat, and you're looking to get leaner and stronger. So that of course you can actually, one, enjoy the body you're in, but actually go about your day without feeling like shit and even looking like shit. So tip number 1 is protein. Now, again, you guys have probably heard me speak about protein before, and that's because it's very, very important in terms of the macronutrients— proteins, fats, and carbohydrates. Protein is king. We must make sure that our protein intake is on point before we worry about anything else. That's not to say the other stuff isn't important. It just means that it won't get as much bang for your buck as nailing down protein will. So if we're looking to get out of pain, protein is going to be essential for helping to rebuild and repair all the tissues that have maybe been damaged or injured and that are inflamed and so on. If we're looking to burn fat, protein is going to be responsible for maintaining as much muscle mass as possible, as well as increasing our metabolism and so on. So protein is absolute key. We must focus on that. So rather than worry about, oh my God, I need to change my whole diet and all the rest of it, or which diet's the best, should I go keto or vegan or paleo and all the rest of it, don't worry about any of that. Just focus, focus on getting higher quality protein in as frequently as possible. So that's tip number 1. Tip number 2 is to focus on getting stronger. So we want to build strength. Okay. So many of us are actually in pain, yes, sometimes because of actual injuries caused by accidents and so on. But quite often we actually end up in pain due to general weakness, then we end up with these general weaknesses, which over time lead to imbalances and instability and so on in and around joints. So one of the things that we often need to do is get stronger. So focus on building strength that will get you out of pain, focus on building strength, because it will also stimulate the muscle in a way that will cause it to have to be maintained. It will cause it to burn more calories. One, it will get stronger, and of course, if we're fueling ourselves properly, we will actually build muscle at the same time. And the more muscle we can hold on to, the higher our metabolism and so on. And you will just notice that building strength gives you an, an almost unreachable level of confidence compared to pretty much anything else. Of course, there's all the, the, the mindset things that we can do to build confidence as well, but actually developing a skill in strength will also just automatically elevate your game. You will show up as a totally different person knowing that you have a strong and capable body, and that strength in body will transfer into strength of character as well. So strength is tip number 2. Now, tip number 3 is essentially get more sleep. Now, many people are like, well, I haven't got time, you know, you've come on here saying I've got limited time. Now you want me to take more time and sleep more? Now, I've spoken about this before. Sometimes if we can't focus on extended duration of sleep, then we have to improve or increase the quality of the sleep that we are getting. So rather than be like, oh my God, I don't have the time to add in an extra hour of sleep or this or that, Instead, we focus on the quality. So the quality often comes down to the environment that we're sleeping in, as well as the routines that we hold or take part in, in our run-up to bedtime. So if we are engaging in things that are overly stimulant— sorry, that overstimulate us as we're winding down for bed and so on, then it's very likely that yes, although we may sleep, we might not be getting the deepest, most restorative sleep that we could. Now again, we want that sleep because that's when our body rebuilds and repairs from the training that we're doing in order to get stronger. But also, if we do have lingering injuries and aching joints and nagging issues that just won't go away, we need that sleep and recovery time, ideally duration as well, but if not, at least good quality, so that our body has the opportunity to repair from these things. If we don't give the body the opportunity to repair, it's very difficult for it to repair, of course, because all of our recovery, or not every single piece, but the large majority of our recovery takes place when we're asleep. Not even, not so much when we're just sitting around and resting and so on. Yes, there's a small element that goes on if we're again, not overly stimulated and overly stressed, but most of it takes place while we sleep, which is why we want that sleep to ideally be the correct duration, ideally 7 to 9 hours, but if not, at least high quality. So, we need to change the environment. Sometimes that means getting all electronic devices out of your bedroom if you can. We might also need to make the room as dark as possible and also cool the room. Many people find that if the room is too warm, again, they will feel cozy and snug and they will fall asleep, but the sleep quality isn't as high. So, generally, you want a room that is around 16 to 18 degrees. And that, for most people, has been shown to produce the best quality sleep within the, the span of time that you have available to you to actually get to sleep. So, those are my 3 tips, guys. The first one is make sure we've got plenty of high-quality protein coming in. Step 2 is make sure we are doing something to get stronger. So, ideally, we're at least going to the gym or doing some bodyweight exercise at home, etc. And our goal is to get stronger, because if we use strength as the goal, we will lose fat as a byproduct of that. Whereas if we just focus on, I just need to or want to burn fat, we don't always get stronger as a result. So we need to focus on the strength more so than just things like cardio and so on. And then the third thing is our sleep quality. We want to improve that as much as we can so that we can ensure that our body is rebuilding, repairing, and making use of the nutrients that we're bringing in with the increased quality protein. And obviously rebuilding and repairing from the strength training that we're doing so that we get this closed loop and essentially complete the, the, the goal, the task. So we're looking to burn fat, we're looking to get out of pain, we're looking to be stronger and leaner and so on. So we need to make sure that we serve it from all angles, but in ways that hopefully don't overwhelm us and take too much time and too much thought and energy so that we can— excuse me— so that we can remain consistent and therefore find our way to our goals and therefore be successful. So that's it for tonight, people. As always, if you have any questions, drop them in the comments below, and if not, I look forward to chatting with you all in my next video. Take it easy.