Reducing your body fat requires that you eat less energy than you use everyday.
That deficit will force your body to use its energy reserves for fuel and, over time, you will lose weight.
That being said, we do not want to lose the hard earned muscle.
The goal is to lose body fat, right?
So the key is to find the right combination of exercise, skill training, food and recovery that allows your body to recover, as well as, reduce energy stores (FAT)
Part 1: Eat Better Quality Foods
The majority of us eat way too much processed foods or dine out for almost every meal. In order to lean out and perform at your best, you must get your eating habits cleaned up and more consistent. Water, Vegetables, fruits, meats, nuts, seeds, and starches should make up the majority of your meals.
Drop the soda, packaged meals, drive thru, sugar, sweets, excessive starches, snacks, energy drinks, etc.
Keep a Food Log of what you eat and when everyday. This will help you become more conscious of your eating habits and will make it easier for your coach to adjust as necessary.
Part 2: Skill Training
Go to practice, drill, improve your skills and continue evolving as an athlete at least 5 days per week.
Vary the intensity throughout the week, while limiting sparring and high intensity work to once per week.
Part 3: Strength Training
Our goal during this phase of training is to lose body fat, not to lose muscle, so we must do some resistance training.
Use compound exercises, like squats, lunges, pull ups, push ups, etc.
How much you train will depend on your schedule and skill training volume.
Ideally, you would do strength training 2-3 times per week, in addition to your skill work.
Part 4: Get Some Rest
Combat athletes chronically overwork, train too often, with way too much intensity.
In our opinion, no one should train more than twice per day and need at least 1-2 days off every week.
Training is a stress and our body and mind needs time off to repair and recover.
- Sleep 7-9 hours per night
- Meditate/Deep Breathing
- Read a book
- Go to the beach
- Spend time with your family/friends
- Get another hobby
Losing body fat is not rocket science, we just need to develop a balanced program that cleans up your eating habits, coordinates training, builds a little muscle and allows you to recover every week.