Get your priorities straight

When it comes to changing the physical shape of our bodies most people are at a complete loss as to where to start.

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I could walk up to anyone on the street right now and ask them ‘how do I lose weight’ I would get some sort of an answer from them ‘eat less’, ‘don’t eat carbs’ ‘avoid junk food’ ‘exercise everyday’, ‘eat low fat foods’ ‘do cardio’ you get the idea.

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Here are my top priorities…

• 𝘽𝙚 𝙋𝙖𝙩𝙞𝙚𝙣𝙩! You didn’t gain this weight overnight and fat loss (like success) isn’t linear, more like peaks and troughs. Be more healthy, rather than unhealthy, stay consistent and never lose sight of the end goal.

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• 𝙉𝙪𝙩𝙧𝙞𝙩𝙞𝙤𝙣 is key particularly protein, veg and calories. You need to be in a calorie deficit to lose fat, but you can’t be restrictive. Anytime you can’t have something or it’s NOT allowed, will lead to resentment and going the other way. Always ensure you have protein and veg at every meal and limit processed food.

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• 𝙎𝙩𝙧𝙚𝙣𝙜𝙩𝙝 𝙩𝙧𝙖𝙞𝙣𝙞𝙣𝙜 is a fundamental win any training programme. It will help you retain the muscle on your body and helps burn calories. it also supports your posture and is great for your immune system. You don’t need much volume to lose fat as you would with building muscle. Just make sure you train the whole body and keep the amount your lifting suitable and the tempo controlled. Safety first, weight second.

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• Sleep and recovery is always overlooked. If you don’t let your body recover, your training quality will decrease and in turn lead to a downturn in your progress. make sure you factor rest days into your programme and ensure you get adequate sleep. 7-8 hours per night is optimal.

• Cardio should be your last priority. Use it as a tool to complement your weight loss not as your main option. Light, low impact cardio is great on non training days.

• 𝘼𝙙𝙝𝙚𝙧𝙚𝙣𝙘𝙚: Like anything in life you need to do it consistently to see results. Aim for good not perfect and follow a regime you can see yourself doing 12 months from now. Your body won’t change overnight but with the right guidance, nutrition plan, and the ever vital consistency you will see results.

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The good lifestyle you keep is better than the perfect one you don't.

Oliver Berquez

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About the author

Oliver is the founder of 4D Fit, BlitzFitMe and host of the Brain, Brawn & Business podcast He’s a high performance coach working with business owners, CEO and their companies to empower them to achieve better levels of fitness & health by coaching them on forming high performance habits, the benefits of exercise, good nutritional choices, stress management & well-being, resulting in them being happier, healthier, fitter & performing at their best.

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You can work with Oliver in 3 ways:

BUSINESS OWNER PERFORMANCE PROGRAMME ► Personally with Oliver delivered online

YOUR COMPANY ► Lifestyle app and wellness programme for your employees

4D FIT GYM ► Small group personal training in our facility in Chelmsford

To discuss in more detail connect with Oliver here on LinkedIn - linkedin.com/in/oliverberquez-highperformancecoach or email oliver@4dfit,co.uk

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