1st Place - BuckSpin
To maximize fat loss and maintain muscle mass in a week period, you must utilize all three components of weight loss:. But look for unlikely sources of calories too, such as supplements. If your adjusted daily calorie total is calories, for a lb man that is 25 and is 6 foot tall and moderately active, you are going to see a lot better results splitting those calories into 5 - 6 meals a day instead of 1 giant meal. I have lost nearly 60 pounds and nearly doubled my lifts in about 6 months. If you mean utilizing actual weights, not much if any. But as your goal is body fat loss, use the BF calipers I use the Accu-Measure brand to accurately measure your progress. If you are an ectomorph fast metabolism you will definitely need more carbohydrates to maintain your size.
2nd Place - eXeCuTe
Leave a Reply Cancel reply Your email address will not be published. What Others Are Saying div. I discovered it on Pinterest and as I dug into the workouts and plans I Nadine I would just like to commend the whole of Spotebi, the whole team, with how wonderful this site is! Thank you so much! Leslie I just found you all this summer and recently completed your 4 week weigh loss plan. I am so grateful Cheri Your website is the best! Watch out for the caloric content though! Also, try to eat smaller, more spread out meals.
This will prevent you from becoming ravenous from waiting too long and will keep your energy levels stable. Whatever you do, don't skip meals! This will be more harmful than helpful. Remember to work out hard and believe in yourself.
You can definitely maintain your gains if you continue to challenge your muscles and keep your protein intake at adequate levels. On the flip side, though, don't overdo the cardio - this can lead to muscle loss if done excessively and proper nutrition is not followed.
Other than that, give it your best and make sure you get plenty of water. Anyone can be shredded if they want to be. There are many fad diets out there and commercials, "Lose 30 lbs in one month", "I dropped 2 dress sizes in a week". These are outrageous claims and if they some how end up working, it is only temporary. Fat loss takes time and effort. Yes someone could drop lbs in a week or two, but how much of that is going to be fat and how much is going to be muscle?
The key to fat loss is minimizing muscle loss. The more muscle your have the more calories your body will burn. So if you lose muscle, your body will need fewer calories to run.
First and foremost, you need to have your nutrition in order. Start out by finding your BMR. This will give you a baseline for your daily calories to maintain your current weight. Once you have this figured out, you will have a good idea of how many calories you burn a day just living. Ok your have your BMR, now what?
Well you need to figure out how much fat you want to lose. It is a good idea to lose 1. While you may not think that is a lot, over a 12 week period it adds up to almost 25 lbs. Who wouldn't want to lose 24 lbs and maintain as much muscle as they could? So let's say you are going to shoot for 2 lbs a week. It takes roughly calories to lose a lb, so two lbs would need calories, or calories per day. Now you don't want to create that calorie deficit in diet alone, so let's create a calorie deficit from diet.
So now take your BMR you calculated earlier and subtract from it and you will have your new calorie total for the day. The key to a successful diet is also nutrition timing. If your adjusted daily calorie total is calories, for a lb man that is 25 and is 6 foot tall and moderately active, you are going to see a lot better results splitting those calories into 5 - 6 meals a day instead of 1 giant meal.
You will also need a good balance of protein, carbs, and fats. Carb cycling is a great way to lose weight while maintaining muscle. You use a mixture of high, medium, and low carb days that a based on your workouts. Lets see an example:. Your body is going to most likely exert more energy on your leg and back workout days, than your arm or shoulder days. They are also bigger muscle groups and need more nutrients.
So make these your high carb days. These days, you have a higher amount of your calories from good carbohydrates and less of them from fats. Protein will stay the same typically no matter what day it is. So let's go back to the example with a daily calorie requirement of calories. Protein is be around - grams a day. You typically will keep protein to 1 to 1. So let's go with to stay right in the middle.
So grams of protein is going to be calories, since 1 gram of protein is equal to 4 calories. The same goes for carbohydrates; 1 gram of carbs is equal to 4 calories. So for a high carb day you will want to get around grams as well. So that gives you another calories, and a total of calories from carbs and protein alone, leaving you for healthy fats. You would want to split these number up into your 6 meals relatively equally giving you:. Now on your other workout days, you will drop the carbohydrate intake to about half and up the fat content.
So you will be left with, grams of protein, grams of carbs, and grams of fats. You will also try to keep the carbs around your workout and first thing in the morning. So if you workout in between your 4 and 5 meal of the day, you typically would put the carbs into your breakfast, pre- and post-workout meals and keep the rest of your meals with just protein and fats.
Finally the off days you would see another drop in carbs to about 50 grams a day and would keep them in your first meal of the day. You would again add more healthy fats to your daily total and a little more protein to make up for the calorie drop.
So based on the workout schedule above your days would follow this plan:. So now we have figured out where the first part of the calorie deficit is coming from, now we figure out the second half. Most of us will get a lot of this taken care of with weight training, but cardio still has to be used as well. Cardio is a necessary evil for weight loss. Nobody likes to do it, but it is essential to a healthy plan. When I start out a diet, I like to start with different types of cardio to make it interesting and less stagnant.
So you need to come up with a calorie deficit from weight training and cardio. On days you are training, you will have to do less cardio than on off days. I typically start with 20 minutes of low intensity cardio every morning when I wake up. It gets my day going and gets it out of the way. On days I train, that is all the cardio I do.
On off days I will do another round of cardio later in the day. Now as your weight goes down, so will your BMR. While you could adjust the daily totals every couple of weeks, I find it easier to add 5 minutes of cardio to each session as my weight loss starts to stall. This is an easy way to adjust for the slight difference your body will need in calories without all the math, ha-ha.
As I stated earlier, don't expect to drop 40 lbs in a month. You are going to lose a lot more muscle than fat by taking things to extreme and will most likely put it right back on once you go off the diet. It is safe to go by the standard 1. It is a healthy, maintainable way to lose weight and keep it off for good! You have to eat to lose weight; don't think skipping meals is going to make you lose weight faster.
Your body needs it nutrients to be healthy and keep your body burning like a well oiled machine. Take a good multi , such as Animal Pak or Orange Triad. This will help you get in any vitamins and minerals your body will be missing from your food sources. These will help your body keep muscle while you are in a calorie deficit.
Sip them during your workout or cardio and you will save a lot more muscle. If you lay out a good plan and stick to it, you will see results. Allow For Slip Ups. No one is perfect. You are not going to be able to make every meal of hit every macro exactly, things are going to come up.
Just stay positive and work around things. If you feel you need it, add an extra 10 minutes of cardio to make up for it. Life is full of little things that will make it hard to stick to the plan percent. With summer comes less clothing - and that shouldn't scare you!
It is more than possible to get beach-worthy in 12 weeks. Just know, your diet can make or break your goal. Sure lifting and cardio are just as important - but without a solid meal plan, you're selling yourself short and keeping your goal at a further distance. So you want to lose some excess body fat in 12 weeks. Diet alone cannot always get you in peak physique - just as training alone cannot. And though I hope my dietary suggestions for a week goal will help you, the results will depend on the effort you put forward and how committed you are to your goal.
You may also consider supplementation - but I'm going to share my advice on nutrition alone, to enforce just how important it is. First valuable tip - do not buy into fad diets or "diet systems" that guarantee a weight loss in a ridiculously short amount of time.
Most of the time, they don't work to promote body-fat loss, just weight loss overall, which can include water weight and some hard-earned muscle! As much as I respect the ketogenic dieting techniques for cutting, I personally prefer to eat the same foods I consume on a bulk, but just tweak my regimen in a way that promotes fat loss. Common symptoms of B12 deficiencies include severe exhaustion and confusion.
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