Short and sweet guide to what worked for me in reducing body fat % down to single digits. 

Be aware there are many many different opinions out there. In the words of one of my favourite fitness tweeters @itsjillgardner 'There is no right or wrong way, this or that way BUT there is your way'

Number 1 rule is that it is about FATLOSS not WEIGHT LOSS - This mindset is VERY important.

Based on what worked for me I would suggest you ;

1. Reduce carbohydrates (apart from vegetable carbs). Many people are overweight because they eat too many carbohydrates (see my previous blog entry on carbohydrates and the insulin response)

2. Increase fat intake (I use almond/peanut butters/oily fish/coconut oil/nuts)

3. Increase water intake

4. Focus your training on gaining muscle and increasing strength. Use Kettlebells (see You Tube for Kettlebell training videos). Muscle burns more calories, the more you have the more calories you burn doing day to day stuff like walking, climbing stairs etc etc. Weight training raises your metabolic rate, some say, for 24 to 48 hours after you have finished.

5. Avoid cardio apart from HIIT (see previous blog entries for a podcast from @biolayne regarding this)

6. Get rid of your scales. Muscle weighs more than fat so initially your weight will increase. If you are using scales to monitor your progress then scales will demotivate you

7. Use your mirror and how your clothes fit you better as your judge

8. Consider the following core supplements

• a. BCAA
• b. Omega 3/cod liver oil
• c. CLA (see previous blog post)

9. Cut out sugar (and artificial sweeteners) wherever possible - it is addictive and eating sugary foods make you crave more. 

10. Cut out low fat dairy. Have a look at the sugar content of things like low fat yoghurt (some can be 20% sugar). You need fat to burn fat and low fat dairy has the CLA removed (CLA is a popular supplement believed to help you burn stored body fat and help prevent further fat storage). Personally I have cut out all forms of dairy from my diet due, partly, to the insulin response it is believed to cause.

11. Avoid liquid calories, some smoothies for example have 52 calories per 100ml

12. Eat clean unprocessed food - meat/fish/eggs/vegetables/100% nut butters

Try is and see how you go, trial and error, see what works for you.

I am not addressing anyone's personal situation and you should rely on this blog for information purposes only. Please consult with your own physician before acting upon any recommendations contained therein.