The primary goal of a fat loss diet will be to help reduce the total mass of bodyfat on your body. The additional goal is always to maintain muscle mass. Simply speaking you want to lose fat not muscle; you want to lower the proportion of your overall weight that is made up of bodyfat.
Here’s how to calculate your bodyfat percentage using the FatTrack Gold Digital Bodyfat Caliper. Simply use the caliper to pinch your skin layer at three body sites and the caliper deciphers your bodyfat percentage, based upon your gender, age, & weight. Don’t waste your time manually taking skinfold measurements and doing math. Get the FatTrack GOLD Digital Bodyfat Caliper today!
The diet plan for fat loss is equivalent to the diet to develop muscle mass except for a few crucial distinctions.
Here Are the Calculations for Reducing the Calorie Intake for a 185 pound person:
Commence with multiplying the bodyweight in lbs by a variable number between 10 and 14.
To achieve that we could say: 12 (the number) x 185 (bodyweight in lbs) = 2,220 calories each day.
Adjust the variable number or calories per day in accordance with the rate at which that you are dropping pounds. Your goal will be to lose only one per cent of your bodyweight every week, a maximum of that! Should you be losing any more than that amount it means you are quite possibly losing muscle mass! The objective here is to shed fat but keep just as much of your muscle mass as you can
For the fat loss phase, you will need to lessen your intake of food considerably. Continue to keep to the nutrition rules including eating every three hours, drinking a gallon of water daily, and eating protein with every meal. Cutting is the targeted burning of fat.
Do not EVER Consume Carbohydrates By themselves while in the cutting phase. Only ingest carbs together with protein
I advise that for cutting calories the dietary balance ratios of where your calories come from should be: 30% Protein, 40% Carbohydrates, and 30% Fat.
For optimum fat loss, your daily calorie consumption should be around 500 calories lower than your normal calorie needs for bodyweight maintenance. Work out your BMR first, then calculate your day-to-day calorie requirements.
Continue at a 500 calories beneath daily maintenance needs level for as long as you wish. You will manage to reduce fat. Do not forget that good, healthy fat loss is never more than 1 per cent of your body weight weekly. Any in addition to that is very likely muscle loss, unless you have a high bodyfat percent (over 25%). When you have a bodyfat percent level over 25% you may safely lose as much as 3% of bodyweight every week.
A faster than 1% rate of weight loss very likely means that you are losing valuable muscle. So, if you’re 200 pounds when you start cutting, endeavor to lose 2 pounds per week. YOU MUST monitor the amount you eat daily by using Fitday! Check out my FitDay food log (cutting phase diet).
If needed, modify your consumption of calories. If, in the cutting phase, you fail to be losing one per cent of your bodyweight every 7 days and if your ratios are correct and verified by FitDay, then you will have to decrease your calorie consumption. Start by reducing day-to-day calorie consumption by about 2-300 calories and continue from there.
Continuously monitoring your progress is important. You simply have got to log your nutrient intake in FitDay daily to be sure of what and how much you will be eating. The primary goal during the fat reduction phase is decreasing your bodyfat proportion, which means you must determine and compute this at least once a week as long as you’re in the fat reduction phase.
Concentrate on whole grain foods, complex carbohydrates, and protein (very necessary). Try to eat foods in the Diet to Build Muscle page. Simply make certain to focus on your ratios (below) plus your fat loss calorie cap.
There are demanding rules for any cutting phase diet. During these times, you should be on a very low calorie, reduced fat diet. Eat 10-14 times your body weight in calories. The fat loss diet has 30% protein, 40% carbs and 30% fat. The fat intake is decreased due to the higher fat content during the mass diet. It’s simply a strategy to cycle and re-adjust your metabolism. The protein and carbohydrate calories have been increased to replace the missing fat calories..
The post cardio meal in the cutting phase is probably as important as it was in the bulking phase. The most important difference in the cutting phase diet is when to eat the post cardio meal. In my previous workout, I could eat it the minute I finished my cardio, but for my new program I can’t. I now wait for an entire 60 minutes before I have my first meal. This is because one’s body continues to be burning up fat at an advanced rate for as much as an hour after you wrap up exercising. For the fat loss diet there is absolutely no tolerance for eating at restaurants. To maintain one’s body fat under control, I encourage cooking all your meals.
Throughout the fat loss phase, restrict simple carbs. First, decrease candies, syrups, sugar, milk and milk produces, alcohol and anything containing white flour. Second, shift to complex starchy carbohydrates such as whole grains, potatoes, beans, brown rice and yams. Of course you might still eat some simple solid carbs like rice cakes, popcorn, cream of wheat, etc. If you combine these with protein. The protein should really slow down digestion sufficiently to avoid an insulin response.
In this fat loss phase you are not allowed to consume any fruit or drink fruit juices. This is critical to lessen fat storage. From an insulin response point of view, there is no difference between drinking a soft drink and drinking orange juice. All of these consists of simple sugars that produce a high insulin response and the suppression of glucagon. If you have been on the fat reduction diet in excess of two weeks, you could begin eating fruit once more as soon as your metabolism has increased enough. While I usually do not recommend it, if you really MUST have some fruit, your best solution will be green apples. If you eat them peeling and all, they’ve more dietary fiber and less simple carbs than just about any other fruit.
You will also be eliminating milk and milk products with this diet. Not only does milk have a very great deal of fat and sugar, it also carries high levels of sodium, which causes water retention along with a smooth bloated appearance. You have to reduce your ingestion of simple carbohydrates! Sweets, syrups, sugar, alcohol, milk and milk products, and processed white flour products really need to go, with the exception of good simple carbs post-workout.
At Get-Big-Fast.com, you will learn all about muscle building and build muscle fast.
Click To Read More BodyBuilding Articles:
- •Fast Muscle Building Tips
There is really no shortcut in achieving a great body. For you to build muscles in a short period of time with NO steroids, it’s not enough that you exercise and do liftings. It won’t be easy but it won’t be as difficult as well. The key in here is that you know what you’re...
- •How to build chest muscles fast
Building chest muscle fast is a challenging thing to do. Don’t pressure yourself too early, the reason why you don’t want to do this is because you really don’t want to strain your muscles too much. Aside from that, if you get too sore from overdoing it, you may need to skip your routine for...
- •Food you can eat to help build your muscles
The philosophy that most people who are into body building follow is “Eat Big to Get Big”. You have to make sure that you have sufficient calories. But I’m not saying you consume a lot of fast food junk! I say enough and not too much. One thing you can do is to calculate the...
- •Gain Weight, Build Muscle? Follow These 3 Tips and Your Skinny Days Are Over!
If you’re struggling to gain some weight and build muscle mass even though you’ve been eating large meals of healthy foods, then it’s time to shake things up. I’ll show some simple ways to get your calorie intake up to the point where, with some sensible weight training, your body will be forced to pack...
- •What to eat to build muscles
Lots of hard work, perseverance and consistency combined with the right diet is your way of building muscle and increasing strength. To build muscles fast, you need proper intake of nutrition. Of course you don’t want that extra fat! The most popular nutrient needed for weight lifting is Protein. What does protein do? Protein is...