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So your goal is to lose weight, or more specifically to reduce body fat levels. This simple guide will present to you the no-nonsense rules of fat loss and show you how that Fitstream can help transform your body.
The fundamental rule to remember is that to lose weight your calorie input must be less than your calorie output, or to put it more simply eat fewer calories than you burn.
You have complete control over both these factors as calorie input is dictated by what food you eat and calorie output determined by your activity levels. These variables are more commonly referred to as diet and exercise.
This is the essence of how to lose weight at the most basic of levels. Here are some other rules that are worth remembering;
We don't set false expectations at Fitstream and we want people to use our service who are clear about what they want and what it's going to take to get there. Here are our thoughts on the right approach and mindset for fat loss;
This is the most crucial step. If you don't fix your diet then no amount of exercise will help. To burn fat your diet goals should be to;
In order to create a calorie deficit you need to know two things - how many calories you're currently consuming, and what your maintenance level of calories should be.
For beginners we'd recommend calorie tracking for a month or two. This is a great way to educate yourself on what to eat and to understand current intake. Over time you'll develop an instinct on how to self manage what you eat and how to make healthier choices. You'll find more information on calorie tracking and calculating your TDEE in our Beginner's Guide to Fat Loss article.
The next step of your fat loss plan is to exercise appropriately. Increasing your activity levels ups the amount of calories you use and helps speed fat loss whilst also building lean body mass (which in turn increases the amount of calories burned at rest!).
Avoid aimless exercise routines and choose a tried and tested plan from a professional fitness expert. Here are our tips on how best to exercise for fat loss;
Without adequate rest you risk overtraining and losing motivation. You need at least 7-8 hours of sleep a night for recovery and general health.
One of the key factors that you need to hit your weight loss gains is patience. Take pleasure in slow, measured progress as you inch your way closers to your goal. Too many people give up too soon but allow your plan time to work.
It's also useful to remember that studies have shown will power to be a finite resource so don't roll out too many lifestyle changes at any one time. Make regular healthier choices and establish them as healthy habits in a controlled manner.
Change happens slowly and incrementally and it can be difficult to miss. Capture your progress using the Fitstream health and fitness journal to stay motivated and see just how far you’ve come.
We believe in tracking metrics that really matter and reflect how your body is actually changing. With Fitstream you can record body measurements, take before and after photos, and write journal entries to document those personal experiments and discover just what works for you.
Everyone post your fitness or weight loss goal here and then check-in whenever it's convenient for you (daily, weekly, annually 😂).
on july 30 i swam laps in the ocean, i don’t know how many
on july 29 i went for a 2 mile run on the treadmill in our hotel
In Rome on July 28, we walked around the city 9.7 miles. This included multiple flights of stairs all throughout the monuments.
me and Marlow went on a 40min bike ride from homestead to my house.
I had my last day of dance in the Rockies today. It was 8:30-11. We had warm up, lyrical, and technique.
went on a run for 45 mins today.
once again I had dance in the Rockies today at starstruck. Today we did warm up, contemporary, improv, step, and Latin ballroom. I had this 8:30-1
i had dance in the Rockies Saturday as well. We did warm up, turns and jumps, technique, stylized jazz, and sassy jazz. I had this 8:30-1
Friday I did dance in the Rockies at starstruck. It was 8:30-1. We had warm up, jazz, contemporary, ballet, and hip hop.
thursday I had a private for 2 hours. It was very tiring and a lot of work but I had a great time. We worked on my Ariel, tours, pirouettes, and jumps.
i did the stairs and ran on the treadmill and then stretched
went on a jog yesterday with my mom.
Yesterday my friend and I went for about a 3.25 mile bike ride and kept our heart rates above 125. It was a huge calf and quad workout.
today I went to my trainer and we did just about the hardest workout. We did lots of weightlifting. We had to push/run a 25pound weight across the floor multiple times. I also did jumping lunges and jumping squats across the floor, and many other things including core workouts. This workout was an h...
Forgot to log it but on Monday morning me and my mom hiked Mount quandary(a 14er) and saw a moose
yesterday i went on a 45 minute jog with my mom and we went about 3 miles.
i didn’t have my watch on but I had a two hour private with coach Alex today. We learned a lot of new skills and moves including control and activation of muscles in movement. We also worked on some turns, jumps, and emotion in dancing.
Today I went for a 30 min run on my treadmill and kept my heart rate above 120.
this morning i went to the gym for an hour 30 mins and did 30 mins of cardio, and then whatever my brother was doing
Last week I was at camp and we took a 4 mile hike to Chasm Lake in Estes Park
i had a 30 minute private with Lauren at starstruck today. We worked on pirouettes to a quad, tours including a double float and a outside box. We also did leg hold turns, tilts, and toe touches.
i did another elliptical ride today. Instead of working out my hamstrings and calves this time I did my glutes and quads. I also bumped the resistance by 5.
today i did an hour workout, doing 30 minutes of cardio and 30 minutes of abs to help build my strength for turns and dance in general
went to the gym and did some cardio work.
i did a 45 minute elliptical ride.
This day we did an hour of jazz an hour of musical theater and an hour of contemporary