Its not the way forwards, basically changing your body, whether its increasing lean muscle of reducing bodyfat - is all science!
Bodyfat is stored energy, it contains a lot of water and around 3500 calories per lb. Your body uses a certain amount of energy to function each day, if you are quite active and work out a lot, or you have quite a lot of muscle - then your body will use more than some others per day.
the general rule is to reduce your calorie intake by 500 per day and you'll lose 1 lb per week! this is all well and good, however I try to mix it up a little!
Reduce calories by around 300 per day, train 5 times per week, a mixture of cardio and weights(/circuits if female and going for a lean look) and gear your diet towards food which stop your body from retaining as much "energy" (fat and glycogen) and water.
by doing this your gearing your body into a steady path of fat loss which will continue, instead of starving, not having the energy to train then binging when your so hungry you NEED food!
Another thing to think about is muscle mass, if your male and wanting to build muscle, you'll need 2g of protein per KG of body weight, so say your 90kg? make sure you get around 180g of protein per day to ensure your body can grow!
So a list of my top tips as mentioned above?
- Reduce calorie intake by 300 per day
- Workout 5 times per week, a mixture of cardio and weights/circuits
- reduce bad white carbs, replace some with more proteiny/good fatty foods and more complex carbs (oats, wholemeal rice/pasta, sweet potato)
- 6g of omegas per day (2x 1000mg capsules with each main meal is fine
- snack throughout the day on complex carbs or protein such as almonds and other nuts
- 2 litres of water per day
- 2g of protein per kg of bodyweight should you be aiming to build muscle/not wanting to lose it!
That's a brief overview of what I do to lose fat, if you make 1 or 2 of the changes above you should notice a positive difference!
2 comments:
This is really sound advice that I also follow. I also find you benefit from the occasional cheat day once every week to 10 days - stops your body going into famine mode (and therefore ensures the weight loss does not plateau) and keeps the motivation high to stick to the regime the other days of the week.
What do u mean u are sponsoured by that company, do u get free unlimted products?!
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