3 Façons d'optimiser ta perte de gras || 3 Steps to Maximize Your Fat Loss

Jul 08, 22

3 minutes

By Vincent Carey

3 Steps to Maximize Your Fat Loss

Fat loss. Where to start? What should you focus on to get there?

Here are the 3 tips from the coach to optimize your fat loss.

 

Tip #1: PROTEIN

Protein is often (rightly) associated with muscle mass gain. Increasing your protein intake is just as important, if not more so, in the fat loss process.

Why is this?

Protein supports the feeling of satiety, so it helps to be satisfied with fewer calories. Protein supports the retention of muscle mass during the fat loss process. It ensures that the weight loss comes mainly from the loss of fat and, above all, it facilitates the maintenance of the weight loss once the objective is reached.

Protein has high dietary thermogenesis. Dietary thermogenesis (also called dietary thermal effect) is the amount of energy needed to digest, absorb and transform nutrients. Protein burns about 30% of its caloric density during these processes compared to 2-4% for other foods (carbohydrates and fats).

 

Tip #2: N.E.A.T. 

Non-exercise activity thermogenesis is the caloric expenditure associated with moving more without being considered as classical physical activity. Walking a high number of steps per day, working at a standing desk, taking the stairs instead of the elevator, etc. These are all good examples of N.E.A.T.

N.E.A.T. is often underestimated because it is a low-intensity activity and we think that it is not effective. On the other hand, physical activity such as resistance training or cardio represents a very small portion of our energy expenditure (a few hours per week at best).

The N.E.A.T. represents the caloric expenditure associated with moving for a huge portion of our waking time. It is therefore by accumulating this type of activity as regularly as possible that it has a snowball effect and makes a huge difference during a fat loss process.

 

 

Tip #3: MUSCULATION

During a fat loss process, it is common to want to accomplish our goal as quickly as possible Unfortunately, it is often because we want to go too fast that we shoot ourselves in the foot!

Resistance training allows for retention and even a modest gain in muscle mass during the fat loss process. The result?

Body weight drops a little slower, but it ensures that most of the weight lost comes from fat mass and not from muscle mass Resistance training becomes particularly relevant once the goal has been reached. Fat loss is not achieved when you reach X weight, but when the fat loss has been maintained for a long period after reaching the goal. Maintaining as much muscle mass as possible ensures that you maintain a type of energy-consuming tissue and makes it easier to keep the "healthy" weight without having to deprive yourself of food because you "cost" more to maintain calories.

 

This is your chance! We have fat loss experts here who can help you optimize your health journey. Fill out your free consultation form to speak with a coach and get concrete advice to help you.

Fat Loss Membership

Vincent Carey
Period of 8 weeks -3 sessions of training per week. The fat loss program (gym) is for those who want to take their body composition and results to another level in gaining and retaining muscle mass while reducing their fat percentage.
Equipment needed
Programme Brûleur de Gras - Débutant||The Fat Burner Program - Beginner

The Fat Burner Program - Beginner

Vincent Carey
Period of 8 weeks -3 sessions of training per week. The fat loss program (gym) is for those who want to take their body composition and results to another level in gaining and retaining muscle mass while reducing their fat percentage.
Equipment needed
Programme Brûleur de Gras - Méthode GBC||The Fat Burner Program - GBC Method

The Fat Burner Program - GBC Method

Vincent Carey
Period of 8 weeks - 3 different training sessions each week. Popularized by trainer Charles Poliquin in the 90s as a way to increase muscle strength and balance, GBC has been shown to be efficient in creating optimal conditions for muscle building and fat loss.
Equipment needed
Train with the best

Choose your trainer

All trainers

Beth Pike

Trainer
Learn more
Discovering training in my younger teen years was a blessing; experiencing the feeling of being strong blew my mind and changed the way I saw and valued myself and my body. I am small and mighty, and my favourite form of self-care is lifting heavy and never feeling guilty after a weekend indulgence (or a few ;)).
CrossFit
Weightlifting
Powerlifting
Choose

Vincent Carey

Trainer and kinesiologist
Learn more
Armed with compassion, active listening and a deep motivation to help you improve your health, I am also not afraid to tell you the truth in order to accelerate your progress, but above all, in order to help you retain your new lifestyle habits. Regain control of your body and health durably !
Insurance receipt
Weight loss
Mindset
Hypertrophy
Choose

Thibault Van-Elsue

Trainer, naturopath, osteopath and kinesiologist
Learn more
I am a former professional athlete that's been passionate about physical health, for as long as I can remember. My mission here is to optimize your health and help you achieve your personal goals whether it be from a physiological or nutritional point of view. All the while making it simple and adapted to your lifestyle !
Insurance receipt
Hypertrophy
Weight loss
Strength
Choose

Alexis Beriault

Trainer and naturopath
Learn more
Specialist in fat loss and recognized for my "LEG DAY" programs, I help you reach your full physical potential and adopt the best mindset through a clear and precise structure for your training, your diet and your lifestyle.
Insurance receipt
Weight loss
Routine
Time management
Choose