One of the first things I knew I had to do as part of my IM journey is lose a bit of fat and get as lean as possible.

I am by no means big but by making myself as lean as possible I give myself another key for success, alongside my training.

This was one of the things I discussed with my coach, Kerry, in that initial meeting. Literally the week before I had signed up for the IM I had set new goals for all of my lifts and was going to focus on improving all things barbell related. Funny how things can change so quickly! All that had to go out the window and the focus now has to be using lighter weights and moving faster.

Anyway, back to the fat loss bit. I had my daily macro targets, I had the different targets for different days depending on how active I was on each day so now it was time to invest in the paid version of MyFitnessPal and get to work.

In my first 6 weeks this is the change in my body composition:

  • Weight: -1.5kg
  • Fat %: – 2.8%
  • Muscle %: – +1.8%

And, this is the change in my measurements:

  • Bust: -1 inch
  • Back: -+/- 0
  • Waist: – 1.5 inch
  • Stomach: – 1 inch
  • Hips: – 1.5 inch

Not a bad start, I still need to lose about another 4kg in total but it’s careful and slow process as quick weight loss usually means muscle loss and my goal is fat loss and becoming lean. It isn’t just about the number on the scale, nor should it ever be.

Although it’s careful and slow, it isn’t complicated. Companies like Slimming World and Weight Watchers make it complicated but they are businesses and their main aim is to make money. They thrive on repeat business and sadly, their businesses are booming. We all know roughly what we should and shouldn’t eat. We are generally all aware of foods that are nutritionally good and those that bring us little or no benefit.

If you want to lose some fat and change your body composition for the better you just need to do the following… and it’s all free! It’s simple, you can have the things you want, nothing is off limits, you just can’t have everything you want. Then you can take that money you give to these crappy “weight loss” companies and use it for something good.

  1. Figure out your calorie deficit (read my previous blog post for more info)
  2. Download the MyFitnessPal app and set up a free account
  3. Track your daily consumption and be honest about it
  4. Keep your daily macros at roughly 50% carbs, 30% fat and 20% protein
  5. Make sure that less than 10% of your daily calories come from junk food and things that have little or no nutritional benefit.
  6. Give yourself a break if you have a day where it all goes wrong. Forget about it and make sure the next meal you have puts you back on track!

It really is that simple. No, it isn’t always easy but for the general population, it isn’t anymore complicated than this.

I’ll check back in in a month and update you with my progress 🙂