This is Chelsey with The Slay Squad, Online Fitness and Nutrition Coaching, and Phoenix AZ Personal Training. And they talk about some of the ways you can help make losing fat and building muscle so much easier on yourself and how to make this sustainable for yourself. Most of the people that we help come to us wanting to lose back and build muscle. And it might be simple to do, and it’s simple concept, but it can be tough in execution, and that is just because we are creatures of our habits, if we’ve had habits, and the lifestyle for a long time, that has led us to gain a lot of fat, lose muscle. It can be very hard to change the way that we move, and the way that we do things, and the way that we operate, you know, that we can lose the fat, build muscle, and keep it off. The first thing I kind of want to touch on is helping you understand that the more muscle that you have at baseline, the easier fat loss and fat loss maintenance is going to become. America is very over fat and under muscled, and when people focus solely on the fat loss aspect, while neglecting the muscle building act. aspect. And building muscle and having that on your body is so important for health, longevity, strength, injury, prevention, hormones, so many different things I could go into. But it’s also important for helping keep fat loss at a minimum. Because the more muscle you have, the more calories you’re gonna burn at rest. If you have £10 more muscle on you than the person next to you at the same height, You are going to burn more calories at rest because you have that weight on you that helps increase your BMR. But also because, uh, a little bit more calories than does fat. So one of the keys to keeping fat loss off is having that muscle. So that’s why we’re going to talk about doing both at the same time with Phoenix AZ Personal Training. You don’t want to only focus on fat loss or only focus on muscle gain. The 2 work very well together. Slow to it, and give you some of the best advice and tips for how to lose that fat, build muscle, and sustain the toned look, strong physique that everybody wants. My first tip is that nutrition is key, and you need to make time to learn about nutrition, your body’s requirements, and really focus on that 1st before anything else. So many people look at working out specifically cardio to help them with that fat loss. But it is so easy to eat back your calories and to maybe work off 100 calories, eat back 400 without even realizing it without even thinking about it. And it’s not really what we want to be focusing on, is calorie burn with our workouts. That’s not where we wanna start. You want to start with learning about nutrition and how much your body needs at maintenance. So if you can understand your maintenance calories, then you can do anything. You can change however you want. Because once you understand your maintenance calories, you understand how to put yourself in a deficit and lose fat and how to increase it and put yourself in a surplus. And gain weight, whatever your goal may be. So that is the 1st thing you have to learn and understand. The best way to do this is through using things online. So, you want to use a nutrition app. We have one with the slice squad fitness in nutrition coaching and Phoenix AZ Personal Training. We have one of the best ones that you can use, and we can help you set your nutrition for you and help teach you about that. But you’re going to start logging your nutrition, your food diary, seeing where you land, and seeing what your maintenance calories are. So that’s the 1st tip. Understand nutrition and understand your maintenance. The 2nd tip is to stop labeling foods as good or bad, and giving them so much power over your life. And this may sound almost counterintuitive, like to lose fat, don’t I need to cut out foods or not have bad foods and have more good foods? But the label in and of itself is not something that I find helpful for anyone. And the reason being is it starts to demonize foods and assign moral value to foods. It’s like, oh, birthday cake, bad. Glass of wine, bad. Broccoli and chicken. Good. When really, any food is okay. There’s not really good or bad foods. There’s just food. And everything can fit into your diet. Everything can fit into a fat loss plan in moderation. And once you start to understand that and you remove the power, you remove guilt from eating certain foods, you give it less power, because what happens, oftentimes, this is what happens to women. They say, oh, I’m trying to lose weight. I’m cutting out all the bad foods. I’m not gonna allow myself to eat this. My favorite meal in the world is pizza with ranch, but I’m never gonna have that because I’m trying to lose fat. I’m cutting now. Then, when you give in, because you will at some point give in, if that’s your favorite food, you’re gonna have some. You’re gonna feel like you were bad. And you’re gonna say, screw it. I’ve been bad. I broke my diet. I ruin everything. I might as well eat 5 pieces of pizza. I might as well eat the whole pizza. Might as well take the weekend off. Like, I’ve been bad, and it creates this, like, good or bad mentality with food, all or nothing. Very toxic and healthy relationship with food, which does far more harm than good on your foul loss journey. You need to stop labeling foods and allow anything in moderation. You take away its power and you learn to say, okay, I can fit a piece of pizza into my calorie deficit. And still lose weight. And when you start to lose weight, eating foods that you love in moderation, things become a whole lot more sustainable. So that’s my 2nd tip, is to remove the labels on food, as good or bad. The 3rd tip is to start focusing on what you need more of in your diet. Not what you need less of. So with my coaching with the slice squad, Phoenix AZ Personal Training. I really tried to help women understand that when you focus on everything you’re not supposed to have, you just kind of wanted more. You just think about it more. human nature. So, instead of doing that, we’re gonna say, what do we need more of in our diet? Because I promise if you’re focusing on, what do I need to eat more of? You’ll be so busy trying to eat your protein, your fruits and veggies. Drink more water, then you’re gonna be full. Those cravings are naturally gonna kind of subside and go by the wayside. And that’s what we want. So, you’re going to focus on what you need more of, which, what everyone needs more of on their fat last journey, is you need more protein, you need more fiber, and need more water. That’s where I want you to start. Nutrition can feel complicated. There’s so much conflicting information out there. I want you to forget all the food rules, all the things you’re trying to cut out, and it said, I want you to think of, how can you increase your protein source with every single meal? Get a lean protein source. How can you hit 25 foot grams of fiber a day? Optimize your gut health, keep yourself full. Make weight loss easier, and how can you drink 100 ounces of water? Let’s start there. That’s the third tip. Tip number four, from the Sway Squad, online fitness and nutrition coaching at Phoenix Personal Treaties, is to get yourself on a sustainable weight training program. I don’t care if you want to do some cardio. I don’t care if you want to do. Marathon training. I don’t care if you want to do some Pilates. I think all fitness, especially fitness that you enjoy, is good. And making fitness fun is never a bad thing. However, we want to talk about fat loss, keeping it off and building muscle. One of the best things you can do is weight train. It doesn’t have to be every day, even if you can weight train three to four times a week, consistently, over months and years. You will absolutely transform your physique. You will start to look different, your body will start to feel different. You will get stronger. You will look like the top 5%. If you are someone who weight trains a few times a week, consistently for years. I think it is really that simple to be have an elite physique compared to everyone in the U.S. Most people do not consistently weight train. Most people do not take care of their body in that way. Most people are under muscled over fat. If you can be one of the few who is consistent following a strength training plan. You will be amazed. at how you look. And one thing that you do have to understand about muscle building though, is that it takes time. Fat loss, we can help you achieve fat loss really quick. You can achieve fat loss every single week, be seeing progress on your fat loss journey. But with Phoenix AZ Personal Training, the muscle building phase is actually what takes the most time. And the sooner you can get on this journey, the sooner you can start looking good and feeling good. So don’t wait. Start on the muscle building, and by the way, you can do this at the same time as building, as losing fat. You can build muscle, lose fat at the same time, especially if you are a beginner. So don’t feel like you have to choose. I think having muscle on your body’s gonna make that less so much easier for you. So get on a strength training program. And by the way, this is more than okay for you to do our Phoenix AZ Personal Training programs from home, anywhere. You do not have to have a gym membership. in order to see incredible results. Over 50% of our clientele, train from home, all over the world, using our Phoenix AZ Personal Training, Slay Squad app, they get incredible results. So the last tip, kind of along those lines, is make this work for your lifestyle. So yes, losing fat building muscle. It is gonna take you showing up every day. It’s gonna take you really wanting this, you being willing to make lifestyle changes. But what I want you to understand is that if it doesn’t fit into your life, it’s not going to matter. It’s not going to be sustainable. So if you’re a busy mom working from home with kids, maybe you don’t get a break, your husband doesn’t get home till 8 p.m. at night. You’re exhausted. You really struggle to get to the gym that late at night. It disrupts your sleep, now you’re awake, now you’re struggling with sleep, which is also important for fat luck. Maybe a gym isn’t the best for you. Maybe you need to train from home. If that is what works for you, that is what you need to do. Okay, so it’s very important that you find something that works for your life and not the other way around. So you need to make fitness and weight training and nutrition, work for your lifestyle. And not try to make yourself fit into a one size, sits all planned. Some of our clients train three days a week from home. Some train 5 to 6 days a week at the gym. It really depends on you, your lifestyle. Your goals. Some of our clients are tracking protein, carbs, and fats. Some of our clients are tracking just calories and protein. Summer tracking, just calories. Some are moving into intuitive eating. Again, it is not a one size fits all. That’s why coaching is custom. That’s why with the Slay Squad and Fing’s personal training, we work with you one on one to see what your goal is. what you’re working on, and where you wanna get to. And then we’re gonna customize your program to fit what you are looking to do, not to try to make you fit into a one size, fits all plans. So, I hope those tips help. If you follow them, I promise you’re going to be seeing major results on your fat last journey.
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