With spring approaching rapidly, the bulking season is coming to an end for most people. The cutting season is on the horizon and everyone wants to know how to do it effectively.
In this guide, you’ll learn everything there is to know about getting down to 10% body fat easily and effectively. Let’s go.
The Most Important Aspects of a Successful Diet
To lose fat, you need to cover a few fundamentals:
Aspect #1: Adequate Calorie Intake
To lose weight, you need to create a caloric deficit. Meaning, you need to eat fewer calories than your body burns every day. The composition of your diet doesn’t matter. You can eat oreos and Doritos every day and still lose weight.
Don’t believe me?
Professor Mark Haub went on a 10-week diet that consisted of Doritos chips, sugary cereals, twinkies, and Oreos. Despite the common belief that you need to eat “clean foods” to lose fat, professor Haub proved to everyone that calories are the most important factor for weight loss.
So, what was his trick? He restricted his calorie intake to 1800 per day.
What’s more, Haub’s bad cholesterol, or LDL, dropped 20 percent and his good cholesterol, or HDL, increased by 20 percent.
First, calculate caloric intake (step-by-step tutorial)
You can use an online calculator for this job, but I find that most of them are highly inaccurate and mostly geared toward very overweight and obese individuals who aren’t very active.
An alternative to finding your TDEE is using the two formulas below. They’ll give you a good idea of what your starting calories should be.
First, let’s calculate your BMR:
Women: BMR = 655 + (4.35 * weight in pounds) + (4.7 * height in inches) – (4.7 * age in years)
Men: BMR = 66 + (6.23 * weight in pounds) + (12.7 * height in inches) – (6.8 * age in years)
Alternative formula for kilos and centimeters:
Women: BMR = 655 + (9.6 * weight in kilos) + (1.8 * height in cm) – (4.7 * age in years)
Men: BMR = 66 + (13.7 * weight in kilos) + (5 * height in cm) – (6.8 * age in years)
Let’s do an example calculation using the first formula:
26 years-old-guy, who weighs 182 pounds and is 6 feet (72 inches) tall.
BMR = 66 + (6.23 * 182) + (12.7 * 72) – (6.8 * 26)
BMR = 66 + 1133 + 914 – 177
BMR = 1936 calories.
This is roughly the number of calories your body burns every day just to keep you alive.
Now, to get our TDEE, we need to use the Harris-Benedict multiplier for the BMR value that we have. Here it is:
- If you are sedentary (little to no exercise): BMR * 1.2
- If you are lightly active (light exercise 1-3 times/week): BMR * 1.375
- If you are moderately active (moderate exercise 3-5 times/week): BMR * 1.55
- If you are very active (hard exercise 6-7 times/week): BMR * 1.725
- If you are extra active (very hard exercise & physical job): BMR * 1.9
Now, for the sake of our example, let’s assume that our guy from above is moderately active. So the calculation would go like this:
1936 calories (BMR) * 1.55 (moderately active) = 3000 calories TDEE.
This is roughly the number of calories you would need to eat every day to maintain your current weight.
Once you know your individual TDEE, a good rule of thumb is to put a 500 calorie deficit and eat like that for a few weeks.
Why exactly 500 calories?
A pound of fat contains roughly 3500 calories. When you set a deficit of 500/day, that is 3500/week, which in theory should make you shed 1 pound of fat per week.
Of course, some glycogen, water and muscle mass will be lost in the process and you likely won’t lose exactly 1 pound per week.
Aspect #2: Proper Macronutrient Split of Your Calories
Once you know how much calories you should eat to lose fat, it’s time to split them between the 3 macronutrients: protein, carbs, and fats. Macronutrients are the components that make up food.
Each macro has a certain amount of calories per gram. Protein and carbs have 4 calories/gram and fats have 9 calories/gram.
Calculate protein needs
Protein comes first and there’s no surprise here. It is very important for muscle growth and muscle maintenance during a cut.
Adequate intake of protein in combination with regular strength training ensures that little to no muscle mass is lost in the process. What is more, protein is very satiating. When you eat fewer calories every day, you’ll feel hungrier, but consuming enough protein can counter that effect.
As far as protein needs, 1 gram per pound of body weight is enough. If you weigh 190 pounds, eat 190 grams of protein. If you feel very hungry throughout the day, eat as much as 1.2 grams per pound of body weight.
The only exception to this rule is for very overweight and obese people. If someone weighs 260 pounds and has a considerable amount of fat to lose, they would benefit much more from eating 0.6-0.7 grams of protein per pound of weight.
It is much more achievable and just as effective.
Calculate carbs and fats
If you don’t want to track all 3 macronutrients, you can stop here with the calculations. Eat adequate calories, track your protein intake and eyeball your carbs and fats balance.
But, if you do want to be more precise, read on.
Eat between 0.3 and 0.6 grams of fats per pound of body weight or at the very least, 15% of your calories.
And get the remaining calories from carbohydrates. Depending on how much or how little fats you eat every day, your carb intake will likely fluctuate a bit from day to day. This should be mostly personal taste and what helps you feel maximally full and satisfied with your diet.
If you fare better on a higher fat intake, eat more fats. If carbs are what helps you feel more energized and happy with yourself, eat more carbs and fewer fats. Simple.
How to Put It All Together With Eating
The numbers from above have laid out the groundwork. Now, it’s time to tie them neatly with food.
The best way to go about it is to follow a flexible dieting approach. With it, your goal is to hit your macros for the day but with a more balanced and “adult” approach to nutrition. You get 80-90% of your calories from whole, nutritious foods and the rest are left for your treats.
Whole foods are normally higher in volume, slower-digesting, and very filling. When calories are limited, eating mostly whole foods will help keep you full and satisfied with your diet.
If you aim to hit your calories and macronutrients with mostly crappy foods, you’ll be mostly hungry and have energy spikes and crashes throughout most of the day.
Aspect #3: Proper Training
When you’re bulking, you can get away with a lot of training because you are eating a lot of calories that help you recover. However, when trying to get to 10% body fat, you need to be more methodical with your training.
Since you’ll be eating in a caloric deficit and your recovery is going to be compromised, trying to maintain the same training style is going to do more harm than good.
Reduce training volume, maintain/increase intensity.
Keep lifting the same weights you usually do but reduce the total number of sets you are doing. Your main goal is to maintain your strength on the key lifts (bench press, squat, deadlift, overhead press, etc.).
As you go further and further into your diet, remove a set here and there but always focus on maintaining your strength.
Thanks to the reduced training volume, your workouts will be fewer and shorter and you’ll be able to put most of your focus on strength. For example, if you’re able to squat 315 lbs. for a set of 8 at the beginning of your cut, ideally, you should be able to do it once you’re at 10% body fat.
On the other hand, if you try to spread yourself too thin by focusing on many things, you’ll likely lose more strength and muscle while dieting and increase the risk of injuring yourself by overtraining.
How to Track Your Fat Loss Progress
Tracking your fat loss progress is crucial. If you don’t do that, you can’t know if what you’re doing is right or wrong. Without further ado, here are the best ways to track progress:
Your daily weigh-in can fluctuate up or down based on tons of different factors. But if you weigh yourself every morning on an empty stomach and take the weekly average, you’ll have a much clearer picture of what is going on.
For example, on week 3, 4, and 5 of your cut, your body weight weekly averages changed as follows:
- Week 3 average: 186.5 lbs.
- Week 4 average: 185.4 lbs.
- Week 5 average: 184.7 lbs.
But on week 6 and 7, your weekly averages stopped going down:
- Week 6 average: 184.8 lbs.
- Week 7 average: 184.7 lbs.
If your body weight stagnates or slows down for more than two weeks, take it as a sign that you need to change something to keep the fat loss going.
Next to body weight tracking, taking the occasional progress picture is a great way to see visual changes.
We see ourselves in the mirror every day and noticing progress can be difficult. But if you take a weekly set of 3-4 progress photos and compare them over the weeks, you’ll clearly see changes.
But to make progress pictures accurate, you need to take them under the same conditions, using the same poses at (ideally) the same time of the day.
That way, you can most accurately see the changes in your body. It wouldn’t serve you much if you take progress pictures in the evening, after a big dinner one time. Then, the next time during broad daylight before eating anything.
That alone can make a huge difference in your appearance.
3.Performance in the gym
Once you have a good idea of your progress thanks to body weight averages and progress pictures, it’s time to take a look at your performance in the gym.
Whether you’re using a simple notebook or a smartphone app, writing down your numbers and tracking them from week to week is important to make sure that you’re on the right track.
If you’re maintaining or slowly improving your performance while losing fat, that’s great. But if you’re rapidly losing strength, it’s probably a good idea to decrease the caloric deficit a bit.
As we already discussed above, maintaining your strength during a cut is very important, because:
- It indicates that you’re doing a good job at keeping your muscle mass;
- It allows you to jump into the next bulking phase strong and better able to build more muscle mass.
How and When to Make Adjustments to Your Diet for Ongoing Progress
Long-term change in body weight is one of the best ways to track your fat loss progress. But to be able to accurately track your body weight and not be influenced by day to day fluctuations, you should to daily weigh-ins.
Measure your body weight in the morning, on an empty stomach, after going to the bathroom 4 to 7 times per week and calculate the average.
Then, compare week to week and see what the trend is.
Because your metabolism will gradually adapt to the lower calorie intake, you need to see when your body weight stagnates. At that point, you can either reduce your calories by 100-150/day and track for another week or two or introduce (or increase) cardio.
For example, if your fat loss stagnates at 2500 calories/day, you can either drop them to 2350-2400/day or start doing cardio twice a week for 30 minutes.
Each time your fat loss stalls, either increase cardio a bit or decrease caloric intake. That way, you can continue to lose fat efficiently.
And if you’re interested in supplements that can help you along the way, we’ve got you covered. We recommend starting with the following muscle-building essentials:
If your interested in learning more about the how-to’s of building muscle, check out our free articles:
Is your goal for 2018 to achieve a leaner healthy body and get rid of those excess fats in your body? Relax. You are in the right place. This article is meant to take you through step by step on how to start 6 Week Women’s Workout for Fat Loss. Just know you are not alone. Join millions of women across the globe and start a fat-loss plan that guarantees you ultimate results.
The Starting Point: Set Your Goals For Fat-Loss
Before engaging into any weight loss program, you must first set your goals. What is it that you really want to achieve at the end of the plan? Do you want to lose fat, build muscle, improve sport, increase strength, body transformation or simply wish to start a healthy lifestyle? This is where the magic begins. Why? Once you identify your goals, the 6 week women’s work out for fat loss guarantees you achieve whatever you want if you incorporate discipline and determination.
There is power in setting goals. It makes it clear of what the expected outcome is. Drawing the course of achieving such a goal is very simple.
Clear setting of goals enables one to have a clear picture of what is to be achieved. Now, start visualizing what you’ve planned. That mental image created in your mind is very significant in this process. Your body automatically works in coordination of your brains towards achieving the image you have visualized.
This means, as you continue with your daily routine along with a healthy diet, you are on the right track towards achieving your visualized goals.
If you have tried other fat-loss plans that were never successful, don’t lose heart. You are not alone. Here’s the no-fail fat-loss program for you.
Get A Brand-New Body In Just Six Weeks
Get your calendar now and mark six week from today. Your life will never be the same again. At the end of the six weeks, you’ll get a brand new YOU!
Work Out Explanation
This 6 Week Women’s Workout for Fat Loss is an all-inclusive plan that incorporates both cardiovascular and resistance training that helps you build or maintain your muscles. Did you know that you need to keep the muscles that you have? Why? Because the muscle helps in burning calories. Sounds hilarious! Right?
This plan works magic for women who want get rid of unwanted fat, train and maintain their strength levels as they adhere to a satiating diet. No need for starvation. A good diet works wonders and helps burn even more fats.
The Three Simple Elements
As you undertake this 6 week routine, always keep in your mind these three basic elements for a successful fat-loss plan. Hard work, consistent and right attitude is all what you need. Since you’ve now started a routine program, be careful not to break the circuit. If the chart indicates you do a 2o minutes metabolism-booster, do exactly that. If it is time for active stretches or home Tabata, let it be so. Rest when you are required to rest during and after the workouts.
It’s A Balanced Program
The 6 Week Women’s Workout for Fat Loss is a balanced program that incorporates high-intensity interval training along with strength training as well as flexibility and recovery time. The theme here is to help your body to maximize the amount of fat burnt during and after the workout. As a result, you easily achieve the slimmer body at a very healthy rate. This is what every woman is looking for.
A leaner body is a healthy body. Your self-esteem gets higher than before. You will be able to play around with your children at home. Interestingly, you can now fit into that outfit you saw in the shop that made you run crazy. Generally, keeping fit makes you feel good about yourself and you reduce the risks of suffering from various weigh related health issues like obesity, high blood pressure and diabetes.
Flexibility At Its Best
This plan offers you the freedom to adjust your schedule to fit your personal needs. For instance you can choose to rest on Fridays instead of Sundays. If you are a newbie, you can adjust the program to ensure that you go for a schedule you are comfortable working with.
What’s most important is for you to ensure that you carry out your work outs in the same order for you to achieve your goals by the end of the 6 weeks.
Technology has made it easier for you. You can simply download a printable chart for the 6 Week Women’s Workout for Fat Loss. This is where you get to know what is expected from date one to date seven all the way through for the six weeks. You get to know which workout you are carrying out each day, the time duration for each workout and know when to rest. This is a very supportive chart since it helps you organize yourself on time and you get psychologically prepared about what is expected of you every time in the course of the plan.
You’ve Got To Get Out Of Your Comfort Zone
This is true if you are going to get the leaner body you have been dreaming of. Every fat-loss program calls for hard work and consistence whether at the gym, in the bedroom or even in the kitchen.
This affects your eating habits for good. During the 6 weeks plan, you need to go for a nutritional plan that incorporates healthy food. Avoid processed food and junk foods as well. Gradually teach your body to go for low calorie foods to avoid fat build up in your body. If you want to achieve great success even after the 6 Week Women’s Workout for Fat Loss, commit yourself to healthy eating and make it your lifestyle. You’ll never regret!
Remember It’s A Circuit
Once you get started, you are now in a circuit kind of a program. Ensure you don’t break the circuit. Follow your chart keenly for best results. Rest when you are required to rest and do the workouts as indicated in your chart.
Advice For Newbies: What Every Beginner Should Know
If you are planning to start a 6 Week Women’s Workout for Fat Loss for the first time, you need help from health and fitness experts. Before you start off, seek to know which workouts best fit your fat-loss goals. If you have a health challenge, always seek medical advice before engaging into heavy and tasking workouts that might affect your health in one way or the other. Diet is also another key factor to be considered. If you find it challenging to avoid your brownies or a favorite snack, you can be advised accordingly and stick to a healthy diet that you’ll enjoy.
You will be advised to go for a package that is most suitable for you and you’ll definitely achieve the desired goals.
Here’s The Summary For The 6 Week Women’s Workout For Fat Loss
The main goal for this plan is to lose fat, the work out type is usually full body. Training level differs, you can either be an intermediate or other advanced levels depending on whether you’ve been in the plan previously. Remember the program duration is six weeks with four to five days for workout every week. In most cases, the workouts take 45-60 minutes every day. The main equipment needed during this plan is an exercise ball, dumbbells and body weight.
Occasionally, one might be required to take some of the recommended supplements like women multi, fat burner and fish oil during the plan. Your coach will advise you accordingly. Also note that this program is specifically standardized for women.
The main goal for the 6 Week Women’s Workout for Fat Loss is to help you shed excess fat in your body along with muscle building. Muscle building is as important to women as it is for men.
Many women fear intensive workout but. There is an assumption that some workouts and weight lifting is for men. This is not true. There are some recommended workouts specifically for women that pose no health hazard for the female gender. This plan does not introduce you to such workouts immediately. You start with some soft warm ups to prepare your body for workouts. You can choose the interval cardio option of your choice. Workout intensity increases gradually and you won’t easily note the change since your body is getting used to such step by step.
Avoid Stress: Stay Motivated With The 6 Week Women’s Workout For Fat Loss
Here an article around stress and fat loss
Did you know that stress (psychological or mental) leads to fat accumulation in your body especially around the stomach? There are many issues in life that lead to a stressful lifestyle. Since it is not possible to avoid all the circumstances leading to stress, it is a good idea you learn how to manage stress and stay motivated. Don’t give energy to thoughts about things you have no control about.
If you don’t like the way you look in terms of size and shape and could be you’ve tried various fat-loss plans with no success, cool down and love yourself just the way you are. Focus on your goals for the leaner healthy body you want.
Now start the 6 Week Women’s Workout for Fat Loss with a positive attitude, consistency and hard work. It’s that simple! Sooner than later, you’ll find yourself in the very youthful, skinny and healthy body you’ve always dreamed of.
And if you’re interested in supplements that can help you along the way, we’ve got you covered. We recommend starting with the following muscle-building essentials:
If your interested in learning more about the how-to’s For Women, check out our free articles:
Did you know that a stressful lifestyle can lead to weight gain and undesirable body shape? Interestingly, not many people know this. It is quite evident that when one attempts to keenly follow a weight loss program without success, there is lack of motivation. This lack of motivation often leads to stress. If you really wish to look skinny and healthy, you need to stay motivated in the course of your fat-loss plan.
Starting and maintaining a fat-loss program is not a very simple exercise while without motivation. You need to keep moving and stay dedicated to the program until you achieve the required results. It calls for patience and good faith. Believe in yourself and start seeing yourself in that body shape and size you’ve always admired.
If you can only avoid stress, maintaining a healthy weight-loss plan assures you of results you’ll forever remain proud of.
What Are The Common Causes Of Stress?
Almost every person is going through a stressful circumstances every day. For instance, it could be a tight job schedule and failure to meet deadlines, an unhealthy relationship, marital issues, unpaid bills, medical complications, upcoming examinations, insecurity or literally any issue that is disturbing ones mental tranquility.
What Are The Effects Of Stress To Your Body?
This is a very common question. Scientific research shows that when one is stressed, the body feels threatened and enters a ‘fight or flight’ mode. As a result, a hormone called cortisol is produced in the adrenal glands. This is a stress response mechanism.
Immediately you become psychologically or mentally stressed, a message is automatically sent by your brains causing the hypothalamus through the blood signaling the adrenal glands to produce cortisol.
As much as cortisol is considered as a beneficial hormone since it helps our body overcome everyday threats, overproduction of the same caused by a stressful lifestyle causes some undesirable effects to our bodies.
As a result, when our bodies are exposed to frequent fight or flight mode, there is fat mobilization. Excess fat produced is redeposited in the fat tissue around the stomach.
It is quite demotivating failing to achieve your fat-loss goals after adhering to a healthy eating habit, doing regular workouts and having sufficient sleep and rest. The feeling of having an unhealthy body and not being in the body size and shape you’ve always admired is stressing. This stress leads to fat building up in the body. This cycle keeps repeating itself over and over again. This can lead to other health threatening conditions in future. So, managing stress will do you more good.
What’s The Secret?
In the world today, it is impossible to avoid stress in our daily lives. The best thing we can do is learn how to manage stress. This is the key towards living a healthy lifestyle.
Now that you have learnt that life’s challenges is part of our everyday life and growth, we have to learn how to manage stress. This is very important and a lot of emphasis should be placed on stress management.
The current economical and lifestyle global changes poses a threat to almost everyone and indeed many people are living very stressful lifestyles. If you allow stress to overwhelm you, life becomes of less meaning to you. That’s why we find many people claiming their own lives or they end up into mental cases.
To avoid suffering from lifestyle diseases and being obese, learn to accept things as they come and stay sober to manage your own life. If you are already struggling with unwanted fats in your body and your body is not in the right shape as you so desire, keep off stress.
Now you are able to be at peace with yourself and it becomes easy for you to set realistic goals and plan how you want your life to be. Be patient and take gradual steps towards achieving a healthy leaner body.
It’s disturbing you? Let it go!
One of the best thing one can ever do is to learn to let go of things that are out of our control. If you are faced with a challenge that there’s nothing you can do about it, teach yourself to allow it to just go without giving it any energy. Just let it go! Wait for another opportunity and you’ll make it in the right time.
Self-love: be proud of who you are today
Another important point is to accept yourself and appreciate yourself just the way you are. Avoid comparing yourself with other people. Walk at your own pace and live your life. With this in mind, you will be at peace with yourself and other people as well and therefore reduce stress in life.
Yes its true you might be looking so huge and in bad shape today, don’t hate yourself. Don’t compare yourself with others. Always believe in yourself and start seeing yourself in your dream size and shape and one day, sooner than you expect, you’ll find yourself there.
Here, a self-talk works magic. Tell yourself every morning that you look great, you are healthy, your body figure looks perfect, and you are admirable and so on.
With such a healthy culture, you will find yourself there! In that perfect shape and figure. There is power in your confession.
Look yourself in the mirror every day and just admire yourself right the way you are. As you confess positive things in your life, you start a quick journey towards the realization of what you say of yourself.
Discipline matters: you must set your goals
Setting your goals is a powerful mechanism towards achieving your desired weight, shape and size. Develop a healthy eating lifestyle. Avoid junk and processed food for a healthy body. This does not mean you cannot grab your favorite brownies once in a while! It won’t do you any harm.
A well balanced diet is key towards a healthy body. Just eat less. This does not mean starving in hunger. No. you don’t need to make yourself suffer going without meals with the aim of shedding those unwanted fats in your body.
Even if you like snacking like nothing else, you can train yourself to start eating healthy food. Women mostly suffer from this since majority go for sugary and tasty foods which in most cases are not healthy recipes.
The Key Here Is, Give Yourself Time
Don’t get stressed now that you’ve skipped your healthy diet for a day or two and you’re fearing that your weight will shoot again. Relax and go back to your healthy eating plan.
Be patient with yourself. Give your body time to adjust to the new diet and daily workouts. With time, you’ll get used and things will be easy for you.
Regular exercise and workout is good. Partner with a weight-loss professional. Share with him your health and fitness goals and get reliable guidelines on proper exercise and workout that best suits you to help you shed off excess fats in your body.
Circle yourself with people who believe in you
Don’t hang around with negative people. Those that always see faults in you and they never complement you for your achievements.
If your fitness coach does not believe in you that you can achieve your desired size and shape, think about it again. You need to get a trainer and a team of people who will challenge you and help you get out of your comfort zone. A coach that helps you go beyond your limit during workouts can really help you burn the excess fat in your body.
Enjoy sufficient rest and sleep.
4 Stress reducing strategies to help you lose more weight
If you really want to get your weight under your control, here are some proven stress reducing strategies for you. It has been scientifically proven that stress causes the body to accumulate more fat. The effects of stress also make the body experiences low fat metabolism.
Resolving stress situations is the key towards living a balanced life. Seek to find out what’s stealing your joy and inner peace.
Make it a habit to walking away from any stressing situation. Any time you feel overwhelmed by a situation, take a 20 minutes’ walk away and you get a bit relieved.
Keep a smile on your face and laugh often. This works magic. Your facial muscles get relieved and you will definitely feel better.
The power of sharing your concerns is immeasurable. Speak out and share your feelings with another person as this helps ease the burden and you become less stressed. This is a very healthy way of getting rid of stress related diseases like high blood pressure. The moment you speak out, you open a channel for healing. Again, it is good you identify the right people who can listen to you and help you through whatever issue you are struggling with. This could be a counsellor or family member you can confide with.
Once you adhere to the above proven strategies for dealing with stress for better fat loss, your life will never remain the same again. You will be able to overcome any stressing situation that comes along your way.
Now get back your youthful healthy body
In addition to this, you will manage to maintain your youthful, healthy body than ever before. By this, you achieve a balanced life enhancing your productivity in every aspect of your life. You now start enjoying good relationships since your self-esteem is now higher than it was before. This increases your self-worth and life becomes enjoyable.
All There Is To Know About Training, Diet, and Supplementation
Most people do not realize that there is a big difference between the effects of exercise and dieting on both sexes. Some of these differences are biological while others are behavioral and tend to give men the upper hand when it comes down to weight loss. However, this does not mean that losing weight is easier for the male species. Men still have to exert the same amount of effort as women do, with respect to their body goals.
Losing weight requires effort and persistence. However, some experts have unearthed a number of issues regarding weight loss and gender. The path to managing your weight can be grueling and laden with many frustrating diets along the way, but it does not have to be this way. It can be a beautiful and transformative process if you just follow the dieting and healthy workout tips below. This insightful read will help women understand their fitness journey and make it easier and more effective.
A. The Theme of Training
When it comes to training, most people apply a holistic approach. The holistic approach involves using exercise plans holistically regardless of the surrounding factors such as weight goals, gender, and even the health history, among others. People need to realize that training requires guidance and planning in order to meet the estimated goals, especially with respect to gender. Men and women have different fitness needs, thus they both require different exercises to meet the same needs. The following is a short guide that will help you understand why a woman’s training process needs to be different and why.
This relates to muscle development and metabolism. The muscle composition in men is more formed in comparison to that of women. The process of burning calories gives males an upper hand, in that their muscles aid them in burning more fat in comparison to women. In addition to this, men have a high metabolism rate in comparison to women. Some studies show that their metabolism rate is between three and ten percent higher than that of women (3-10%).
Consequently, in gyms, women tend to lift lightweight in comparison to men for fear of developing bulky physiques. On the other hand, men keep developing their muscles and their metabolism. This behavior puts women in a disadvantaged position as men get faster results from their efforts. Most women focus on cardio and lightweights making them lose weight at a slow rate in comparison to their counterparts.
2. Food and Nutrition
Some studies show that women tend to consume high-calorie foods in comparison to men. High-calorie foodstuffs include pies, cinnamon buns, cakes, sweets, chocolate, pizza, and sodas, among others. There is higher activity in the areas of the brain that control and manage the drive to eat, in women.
Other studies show that after strenuous workouts and activities women tend to have an increase in the ghrelin hormone and a decrease in the leptin hormone.
- The Leptin hormone controls the intake of food by notifying the brain that the body has had enough.
- On the other hand, the ghrelin hormone notifies the brain that the person is hungry or craving a particular food.
Men are lucky enough not to experience these hormonal changes after strenuous activities and workouts, which put women at more risk of gaining weight due to post-workout eating.
Women tend to eat more as a way of maintaining their fertility. Calories play a big role in maintaining some hormonal processes in the female body such as ovulation.
3. Change in environment
When women are in relationships, they tend to gain weight. This is because the woman’s body is trying to mirror that of her partner, especially with respect to food consumption. This leads to weight gain as the woman’s body cannot handle as much food as the male body can. In addition to this, women tend to consume more food when they experience some emotional changes. This is not the case for men.
Ten Effective Workout tips for women
1. Snack smart
Also known as grazing, it is highly recommended in satisfying cravings in the course of the day- with healthy options of course so that you do not end up binging on junk foods later. Opt for snacks that are packed with protein and are filling. Examples could be fruit, nuts or edamame. Include fruit into your menu twice a day as it is mostly water, has lots of healthy fiber and good carbohydrates and has no fat meaning it will fill you up accordingly.
2. Avoid eating in front of the TV
Studies indicate that eating your dinner in front of the TV can make you take in up to 40 percent more calories than you would, normally. The same also goes for any other distracting activity such as driving or texting. Instead, try to ensure every meal is served on a plate and sit down to do eat even if you are on your own.
3. Train at least three times a week
Fitness and weight loss go hand in hand and if you are looking to experience both, training is essential. Start small and build up your routine gradually. Do squats, lunges and push-ups to build muscle and maintain it. Having more muscle boosts your metabolism so that you can burn calories even as you proceed with your day. If you find it difficult to do so by yourself or lack the motivation, hire a personal trainer to help you keep track of your fitness goals and go about your training properly.
4. Eat a sizeable but balanced breakfast
This includes protein, carbohydrates and healthy fats to steady your blood sugar and keep hunger pangs at bay so you do not binge eat at lunch. Try whole-wheat toast with turkey bacon and top it off with egg whites.
5. Sleep for longer
Try getting to bed 30 minutes earlier and waking up in the morning 30 minutes later than you typically would. This will help you make better meal choices according to researchers. When you are well rested, you will be less susceptible to snacking because of stress or fatigue.
6. Watch the alcohol
Those delicious cocktails we know and love are packed with calories, which do nothing to satisfy your appetite or thirst. Treat yourself on special occasions or weekends and opt for vodka and soda, light beer or a glass of wine all of which have roughly 100 calories in every serving.
7. Weight training
As we age, the mass of our muscles reduces by about fifty percent (50%). This puts us at high risk of packing on pounds after each meal since their metabolism rate reduces. This means that it is necessary for everyone to subscribe to a fitness routine that includes weight training. Most women are not accustomed to it since they associate it with masculinity. This is a misconception. Weight training is beneficial to women who want to tone their body or shed some weight. Even on the days that you cannot access the gym facilities, it is essential that you engage in weight training to help you increase the mass of your muscle to increase your rate of metabolism.
8. Hormonal imbalance
It is essential that you go for frequent hormonal checks from a medic. Hormonal changes can cause the body to store fat. The adrenal and thyroid glands have difficulties with regulating their production of hormones; this could be due to a number of reasons such as ageing and even high-stress levels. Constant checks will make sure that you receive treatment that will regulate the production of hormones in the body and aid in weight loss. Hormones are responsible for the reduction in glucose levels, which result in weight loss especially for belly fat.
9. Applying stress to the joints
Due to prolonged inactivity, joints tend to become stiffer and soar. Therefore, take this into consideration as you workout. It is necessary that you engage in activities that are easy on the joints, for example, training in a pool. Water activities help to increase motion range. Excess stress on the joints leads to fatigue, lack of motivation, aches, and pains, which reduce the chances of losing weight significantly. In addition to this, water resistance helps in building up more muscle and reducing the calorie content in the body. Other activities that you could try apart from those done in the pool are yoga, cycling, dancing, and even kayaking, among others.
10. Motivation and effort
You could subscribe to a group class or a dance class. This will help you sustain your motivation. It will give you a sense of support that will prevent you from quitting. In addition to this, working out as a group could help you find an accountability partner who will help you achieve the best.
The Theme of Dieting
Are you a female weight trainer? How is your diet regimen? Is it similar to that of your male counterparts? If it is, then you have subscribed to the wrong diet. By the virtue of you being a female, you have different nutrition needs from that of the male species. This means that if you aim to weight train then your body has different needs in comparison to that of the males. A female specific diet will improve your health, energy levels, the rate of fat loss, and your overall results as you weight train.
The female body needs a female-specific diet because of the natural physical difference that it has from the males. The differences include:
- Muscle mass
- Sensitivity to insulin
- Rate of burning fat
- Hormones and their levels
- Structure of the body
- Metabolism rate
- Physiological differences
Studies show that women need more fat in their diet especially when they are exercising. Most women end up reducing their fat intake for purpose of losing or maintaining weight. This has adverse effects on the general health of a woman, as you will see below. This read will concentrate on the need and importance of increasing your fat intake as a woman. This is because most women tend to exclude for purposes of weight loss and weight maintenance.
Benefits of a Higher Fat Diet for Female Weight Trainers
When men exercise, they have a lower rate of burning fat in comparison to women since their body uses more carbohydrates. This means that women burn fatter in comparison to men when exercising. The reasons behind this high rate of fat oxidation are:
- Higher body fat percentage, meaning that they have more fat to burn in comparison to men. The fat acts as a fuel to aid in performing daily tasks and exercises.
- They have more intracellular fat in comparison to men. Intracellular fat is the fat present in the muscle cells of the body.
- They are more sensitive to the epinephrine hormone effects.
- They have higher estrogen levels, while men have higher testosterone levels.
This sheds light on the fact that the female body is engineered to withstand long periods without carbohydrate intake, and is better at maintaining their fat levels than men are. Thus, a higher fat diet proves to be more beneficial to the female species, and the reduction in carbohydrate intake reduces the calorie level present in the body.
Weight training for women does not necessarily mean that their physique will resemble that of the male. It just means that the woman will have more body composition, strength, and will keep burning calories even when they are not working out. The following are benefits of having a female-engineered diet.
1. Increases the quality of performance when exercising or going about normal tasks
A good diet for a woman should have a fat amount of between twenty to thirty percent. This fat amount gives the woman’s body enough energy to perform during exercising and other daily tasks. Studies show that women who subscribe to this diet have a higher calorie-burning rate and have a leaner physique in comparison to those who do not. They are more likely to complete their bench presses because of the increased body strength and energy.
2. Satiety and controlled cravings and hunger rate
Are you a female seeking to lose weight through a fitness regimen significantly? If you are, then the secret is incorporating more fat into your diet. Most beginners find it extremely tough to maintain their diet and often end up relapsing. A diet rich in fat provides the consumer with a satiating feeling that reduces the chances of succumbing to cravings and high-calorie snacks. This provides the average woman with a chance to maintain their body weight as they engage in weight training.
3. Improvement in the body’s sensitivity to insulin
Insulin helps in the regulation of fat levels in the body. Thus, when the body is sensitive to insulin then it will maintain its rate of fat loss and general health. Most women have high insulin levels in the body because of the increased amount of fat in the body in comparison to men. Thus, the increased consumption of fat will not affect any of the general body processes.
In addition to this, insulin helps in the metabolism of carbohydrates. This means that increasing the intake of fat will help you manage the carbohydrate levels in your boy. Thus, the female body is well engineered to handle a substantially high intake of both fat and carbohydrates. This means that women do not necessarily have to single out carbohydrates from their diets. Mixing fats and carbohydrates boosts the energy and endurance level of the body. This will help the female to sustain the strenuous weight training exercises for a longer period. This mixture is called “carb cycling”. Currently, more women are learning and beginning to appreciate it in their fitness regimens.
From the aforementioned details, you can gauge your diet and tweak it to incorporate higher amounts of both carbohydrate and fat. This does not mean that all women should subscribe to a similar diet. It is advisable that you seek the help of your dietician to help you customize your diet with respect to the following factors:
- Lean body mass
- Body size
These three factors will help you predict your resting metabolic rate. The resting metabolic rate will affect how you choose to balance the nutrients in your diet. Therefore, you are at a disadvantage if you simply “googled” for a diet on the internet or are sharing the same diet with your spouse or other male friends. The female body has very different needs from the male one. The female diet should address the following needs:
- Women have less glycogen storage space in their body. This means that even though the insulin resistance helps them manage their carbohydrate levels, they still need to decrease their intake.
- The protein dosage per mal should be minimal. It should be sufficient to boost the Muscle Protein Synthesis of the body.
- Women require less calorie intake. This is evident from their significantly low resting metabolic rate, which has been proved by studies to be between twenty and forty percent less in comparison to men.
The Theme of Supplementation
Supplements can provide some extra assistance with respect to maintaining lean mass and burning fat. They should be used in line with a good diet and training. Supplements should not be used as substitutes for a good diet. They should supplement the already existing healthy diet in order to maintain a healthy lifestyle. Make sure to consult your doctor or dietician. Self-prescribing supplements could become dangerous if a person ingests too much. The following are some of the supplements that are more beneficial to the female body.
- Whey Protein – This supplement is primarily characterized by its ability to digest faster once it enters the body. This is beneficial to the boy since some proteins tend to digest slower during some periods in the day. Other than this, it aids in boosting blood flow to muscles during workouts. This means that the muscles receive an ample amount of nutrients, oxygen, and hormones.
- N.O. Boosters – It boosts the nitric oxide levels in the blood. This is most beneficial to people who have thick blood vessels that inhibit enough blood flow. The supplement helps to increase the diameter of the vessels. This allows the vessels to carry enough blood to various boy parts. It helps boost your energy levels during workouts. It is beneficial for weight trainers and women who aim at losing weight.
- Caffeine – This popular stimulant not only boosts focus, it has been proved to help with respect to boosting muscle strength, aiding fat loss and intensity. Research shows that caffeine works better when ingested alongside green tea extract. It boosts muscle strength by increasing the amount of fat released by the body’s fat cells. The green tea extract increases metabolism, which plays a big part in helping the body burn fat. This means that you can increase your training experience with this combination.
- Fish oil – It contains two major omega-3 fatty acids. The fatty acids include docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Generally, fish oil improves health. Nevertheless, it also boosts fat burning by stimulating the genes that support this process. You can never go wrong with incorporating this supplement into your fitness regimen.
- Casein Protein – Both casein and whey proteins come from the same source. However, they are very different. This protein digests slower. This means that it can be sued to nourish the body with amino acids over a span of time. It is extremely beneficial for women who have busy schedules a might miss a meal or two during the day. It aids in muscle build up, especially if ingested at night just before you sleep.
This guide has highlighted some of the tips and products that you should use to nourish your body as a woman. Hopefully, more women will use and stop holistically approaching a healthy lifestyle through applying tips that are specifically satisfying the male body.
And if you’re interested in supplements that can help you along the way, we’ve got you covered. We recommend starting with the following muscle-building essentials:
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For most people, the words “cardio” and “weight loss” are synonymous.
Many trainees, in an effort to drop the pounds, also tend to think that cardio is going to be the “magic pill” that will finally let them shed the fat and get the lean, jacked physique they’ve always wanted.
Unfortunately, like most things, the reality isn’t that simple.
Make no mistake – a solid cardio routine can help with weight loss… if you know how to do it RIGHT.
Understanding Cardio And Calories
In order to understand why cardio burns fat, it’s important to understand how it effects calories.
While a full breakdown what exactly a calorie is may be beyond the scope of this article, there are a few basic fundamentals you need to understand – and we’re going to make it as simple as possible.
Fat loss, gain, and maintenance is fundamentally a question of energy balance. Your body has a certain number of calories that it needs to consume per day in order to simply maintain its current body weight.
Now, this exact number is going to vary tremendously between people, and is affected by everything from your gender, to your height and amount of lean muscle, to the amount of activity you perform each day.
However, the important thing to remember is this – any amount of calories consumed above this number will result in weight gain – either in the form of stored fat or new lean muscle (and since muscle is metabolically expensive and difficult to build, most additional calories get partitioned as fat).
Any amount below this number will result in weight loss.
The reason that cardio has been used for weight loss is because it ramps up the total amount of movement performed by your body. And since this increase in movement requires energy, it causes your body to expend calories.
This can include calories that would have been stored as body fat, but it can also burn through fat that’s already stored (i.e. your gut and love handles).
Why Cardio Doesn’t Work For Most People
The reason that cardio doesn’t work for most people is that they dramatically overestimate how many calories their cardio burns, and dramatically underestimate how many calories are in their food.
They also have a bad habit of rewarding their fitness efforts with… well, snacks.
Let’s take a closer look at this. A brisk, light 30 minutes jog around the neighborhood will burn, at most, a few hundred calories.
A single Starbucks brownie contains over 400.
Here’s the deal – cardio is only effective if it helps get you into a calorie deficit. An average, relatively active male requires around 2500 calories per day for body weight maintenance.
If that’s you, and you’re eating 3000 calories per day worth of food, and your cardio is only burning 300, guess what? You’re gaining weight.
If, however, you manage your diet and are eating 2500 calories per day and burning 300 from your cardio, congratulations – you’re losing weight.
I’ll say it again, cardio is ONLY effective if it helps get you into a calorie deficit, so make sure you get your math right.
How To Do Cardio The RIGHT Way
If you want to start doing cardio with the aim of losing fat, then you need to make some serious changes to your strategy.
If you’re like most people, when you think of cardio, you probably think of going for a jog at a moderate pace down the street for hours at a time.
Or sitting on a stationary bike for two hours staring at the TV’s in the cardio room of your gym.
While some people may find this therapeutic, it’s definitely not the strategy for you if you’ve got fat to lose.
Instead, you want your cardio to be intense, and you want it to be efficient.
Remember, losing fat is all about burning off those calories. And the best exercise to do that is the one that gets you working harder.
For most people, that means exercises that involve going through short, intense bursts of activity. Not only will you torch more fat, but you’ll spend far less time in the gym.
Here are three awesome cardio workouts that you can start using today.
Workout#1: HIIT Training
HIIT is an acronym that stands for “high intensity interval training”, and it’s a training technique that will have you alternating between short, intense bursts, followed by moderate recovery.
What’s awesome about HIIT is that it can be applied to almost any form of cardiovascular activity.
Let’s take running as an example. Instead of running at the same pace, you’d break it up as follows:
5 minutes – warmup
30 seconds – sprint (90% effort)
1 minute – jog (50% effort)
30 seconds – sprint (90% effort)
1 minute – jog (50% effort)
30 seconds – sprint (90% effort)
1 minute – jog (50% effort)
30 seconds – sprint (90% effort)
1 minute – jog (50% effort)
30 seconds – sprint (90% effort)
1 minute – jog (50% effort)
30 seconds – sprint (90% effort)
1 minute – jog (50% effort)
And that’s that. While this may only represent 14 minutes of exercise, you’ll not only find yourself exhausted afterwords, but you’ll also have burned up to 500 calories.
For an average man, that’s about a fifth of what you need everyday for maintenance, and for a women, it’s nearly a quarter – definitely enough to make a dent in your fat loss.
Workout#2: The Barbell Complex
The barbell complex can be thought of as a form of HIIT training, but it goes one step beyond that by incorporating resistance work along with cardio.
The basic idea behind a barbell complex is similar to circuit training – take a serious of basic lifts, and perform them one after another at a rapid pace.
You can use any lifts you want, but the exercise works best if you combine compound exercises (those that work multiple muscle groups simultaneously) with lighter weights and higher reps (8-12 usually works best).
Let’s take a look at an example:
Overhead Squat – 8 reps
Front Squat – 8 reps
Power Clean – 8 reps
Deadlift – 8 reps
Rest 1 minute
In order to get the most out of this, it’s important that you bang these out one after another (no putting the bar down). This is a phenomenal workout that will not only burn fat, but build muscle and take you less than 15 minutes.
Workout #3: Fartlek Training
Fartlek, which translates to “speed play” in Swedish, is quite a simple concept – combining high intensity interval training with periods of continuous cardio.
The beauty of Fartlek training is that it’s highly unstructured and simple. Using running as an example, you would combine jogging with random, intermittent sprints. An effective session of Fartlek would be anywhere from 20 minutes to an hour.
While this particular activity doesn’t meet the criteria for being short in duration, it’s substantially more effective than simply running for kilometres on end at the same pace.
Not only does it burn quite a bit more fat, it’s also a lot more fun, and each time you train you can challenge yourself to include more and more intervals.
So, in summary, if your goal is to lose weight and get lean, you shouldn’t drop cardio all together – you should learn how to do it right. By combining a balanced, sensible diet with the right training methods, you’ll be light years ahead of the majority of joggers you see grinding themselves into the pavement with nothing to show for it.
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It’s that time of year again.
The time of year when everyone and their grandmother is trying to lose weight, trim down and get in shape for the new year.
Unfortunately, it’s also the time of year when people are most susceptible to fad diets, weight loss gimmicks, and straight-up bad information.
So if weight loss is a priority for you this year, then listen up, because today we’re going to break down how you can finally start burning the fat off for good.
Understanding The Role Of Calories
In order to understand how to lose weight, it is absolutely vital that you understand calories…and unfortunately, most people don’t.
Because if you believe everything you read in the media, you probably believe that the “secret” to losing weight is meal timing.
Or zero carb diets.
Or “magical” superfoods.
The reality is that losing weight fundamentally comes down to energy balance. Or, to put in a very cliche way – calories in, calories out.
If you consume less calories than your body needs, you’ll start losing weight. If you don’t… you won’t.
Now, that’s not to say that all those other things don’t factor in. Meal timing can help with the issue of perceived hunger.
Low carb diets can help reduce cravings and provide a solid structure for people to follow.
And magical superfoods… well, they don’t do anything at all.
But the point is this – all of these things can (for some people) be beneficial because they assist in the service of reducing calories.
So, with that out of the way… what is a calorie?
A calorie, contrary to what a lot of people believe, isn’t actually a thing, but a unit of energy. Specifically, one calorie is the amount of energy required to raise one gram of water by one degree celsius.
Everything you eat in the form of food has a certain number of calories (or a “caloric value”). This varies from food to food, with some foods (obviously) having more calories per gram than others.
Now, here’s where this relates to weight loss. Each day, your body uses a certain amount of calories to perform it’s basic functions. These include things like breathing, pumping blood, and keeping your other organs running.
This is referred to as your “basal metabolic rate” (or BMR).
The amount you burn as part of your BMR is determined by your gender (men typically have a higher BMR than woman), and your physical size (how much lean muscle mass you have and how tall you are).
You also, (unless you’re literally bedridden) use calories to move your body through the world. This figure, plus your BMR, is referred to as your “total daily energy expenditure” (or TDEE).
While your BME is largely fixed to your gender and size, daily energy expenditure varies tremendously from person to person, and is influenced by everything from how active you are to how much you fidget.
Any calories eaten above and beyond this number get stored as body fat (or used in the creation of new muscle and lean tissue, but that’s a topic for a different article).
This may seem like a pointless biology lesson to you, but understanding these concepts is critically important when it comes to figuring out how to ACTUALLY lose some damn weight.
How To Create A Caloric Deficit
If you want to lose weight, you need to create a calorie deficit.
Or, to put it another way, you need to be feeding yourself less calories than your body is using each day for fuel.
And in order to start losing weight, you need to get your numbers straight.
Step #1: Determine Your Caloric Maintenance
The first number you need is your “caloric maintenance”. This is the number of calories that your body requires each day simply to function and move while maintaining your current level of mass.
So, the first thing you need to do is figure out your BMR. There are a number of different calculators for determining this, but the most straightforward is the Katch MCardle equation.
Now that you have that number, the next thing is to figure out the number of calories burned from daily activity.
This unfortunately is less straightforward. There are an absolute ton of TDEE calculators out there with “activity multipliers”, but the margin of error for all of them tends to be quite high.
Instead, we’re going to have you take a different approach. For the next week, you’re going to be tracking your calories. Use an app like My Fitness Pal, and keep track of everything that goes in your mouth.
At the same time, you’re also going to be tracking two measurements – your weight, and the circumference of your waist (if you’re a women, you’ll also want to track your hip measurement, since women tend to store fat around this area).
At the end of the week, take the total number of calories consumed and divide by seven. If your weight has remained stable throughout this little experiment, congratulation – you now have a fairly accurate idea of how many calories you need to eat every day for maintenance.
If, however, you found your weight going up over the last week, then simply repeat the experiment next week. Only this time, you’re going to subtract 200 calories each day from your original figure.
Repeat this process until your weight remains stable.
Step #2: Subtract 200 Calories Per Day
Alright, so you’ve figured out how many calories you need to eat for maintenance. Now, here’s the fun part, because this is how you’re actually going to shed some pounds.
For the next few weeks, make sure that you’re eating 200 calories per day less than you were eating the previous week.
No really, that’s it.
You can eat whatever you want, in whatever combination you want, as long as you’re simply creating that deficit of 200 calories per day.
If, after a week or two, you’re not losing weight, don’t freak out. Simply take your calories down by another 200 next week.
Rinse and repeat until the scale starts moving.
Step #3: Adjust As Needed
What most successful dieters find is that, as they get leaner over time, they need to periodically adjust their calories.
If, after a few months of successful dieting, you start to hit a plateau, you may need to drop your calories down even further.
Again, if this happens, it’s important that you not freak out about it. You don’t need to plummet your calories down to starvation level, you just need to keep making small, periodic adjustments (100 calorie intervals are typically sufficient).
Tips and Tricks To Avoid Hunger
Now, at this point, you may be skeptical.
“Can I REALLY eat whatever I want and still lose weight?”
The answer is YES…with one caveat.
While it certainly is possible to lose weight eating nothing but processed junk, the vast majority of people will find it next to impossible to stick with this diet, because processed food is designed to be very appetite stimulating.
Think about the last time you ate a bunch of brownies for lunch. Not only did it probably not fill you up, but you likely walked away hungrier than you were before.
If you’re looking to lose weight without the hunger pangs usually associated with it, here are some tricks to keep you on track.
It’s absolutely shocking how many people don’t drink enough water.
Not only will staying hydrated prevent the dreaded water retention (which LOOKS like fat), it will also do a lot to stave off hunger. In fact, one of the first signs of dehydration is a sensation that feels like hunger.
The bottom line is that drinking anywhere from 6-8 glasses of water per day is not only good for your health, it’s an easy way to keep hunger at bay.
Fill Up On Fibrous Vegetables and Low Glycemic Carbohydrates
If you’re looking to avoid hunger and stick with your fat loss diet in the longterm, then you need to choose your carbs wisely.
High glycemic carbs like white rice and pasta are digested and converted rapidly into glucose. While this isn’t a bad thing in-and-of itself, it’s definitely not optimal for dieting because of the hunger response it stimulates.
Instead, choose low-glycemic, slow-release carbs like sweet potatoes and brown rice, as well as fibrous vegetables like broccoli and cabbage that will digest slowly and keep you feeling full.
Make Sure You’re Getting Enough Protein
Contrary to what many will tell you, protein isn’t just for bulking up. It’s also optimal if you’re trying to lose weight.
This is perfect for dieters for two reasons. The first is that protein is highly muscle sparing. While this isn’t really a concern if you’re overweight, it’s important to understand that the leaner you get, the greater the potential for muscle loss while dieting.
Along with regular weight training, a high protein diet has been shown to preserve muscle in a caloric deficit.
But it’s also been shown to be highly satiating. If hunger is something you’ve dealt with in the past, then loading up on protein is one of the best things you can do to prevent this from happening. Choosing lean cuts of meat like chicken and turkey, as well as low fat dairy and egg whites are going to be solid choices.
You can also opt for a whey protein supplement like Diet Protein. Not only does one serving contain almost 33 grams of protein, but it also contains 10 grams of slow-release, low-glycemic carbohydrates, as well as Green Tea Extract, a powerful supplement that’s been scientifically shown to increase exercise-induced fat oxidation.
The desire to lose weight has caused many people to turn to some of the most bizarre methods. It is astounding to hear people describing some of them. Weight loss and health experts have flagged Common Weight Loss Myths that people need to stop believing in and seek healthy and effective ways to lose weight. Here are some of them.
Eating Less Makes You Thinner
This is the most common myth that has seen people fast for hours or days to lose weight. In itself, it is a dangerous way to live. Your body required energy to run its basic processes. In the absence of this energy, it begins to burn what is reserved in the body. Failure to eat could cause health complications and lead to damage of your vital organs. At a certain point, the body realizes that there is no enough food supply. It begins to store the little that you eat. This will reverse all the gains made in your slimming journey.
Eliminating Fats From Your Diet Will Cause You To Lose Weight
Excess weight is always associated with fat. This is why many people work to eliminate fat from their foods. People will even go for foods labeled as ‘low fat’ in an attempt to lose weight. The reality is that the body converts foods into fat for storage purposes. This means that your body will still have fat even when you have not consumed it directly. You also need essential minerals and other nutritional elements that are found in fat for a healthy body. Denying the both the healthy fats will leave you sick and work against your goal of good health.
Exercises Are A Silver Bullet To Losing Weight
Exercises help you to lose weight, but are not the only answer to losing weight. For most people, a radical regime is the way to shed the extra pounds. While exercises help you to burn fat, a message is sent to the brain that you need more energy. This causes the body to preserve more during burning. You will therefore need to continue the program for long in order to get a slim body.
Healthier Foods Are Expensive
This is why many people fail to start a diet based weight loss program. Fortunately, experts reveal that ordinary foods can be used for weight loss programs. You only need to identify a dieting program that will be based on the foods available. Just replace the ingredients on your plate with healthier alternatives. Eat whole grains, potatoes with skins to add fiber to your food, brown rice and such other healthier options.
Water Will Help You Lose Weight
It is common to see people spend a day with bottle of water in the name of losing weight. The idea is not to burn fat. It will only help you remain hydrated and maybe take fewer snacks. Water is good and healthy but has no direct impact on your weight loss.
Consult an expert whenever you want to engage in a weight loss program. Avoid believing the Common Weight Loss Myths that will only lead you to frustration and also expose you to health complications. Verify any information or trick before trying it out.
Whey Protein for Weight Loss – Can it help with your weight loss goals?
Thousands of people struggle with shedding weight or more basically as much as Bodybuilding is involved, losing weight on a daily basis, and you could be among those that happen to be questioning if there is genuinely a positive relationship between whey protein as well as the body weight. Current research into the advantages of whey protein signifies that it may indeed prove to be beneficial as a weight loss and thus primarily as a fat burning aid. Among other issues, whey protein was shown to sustain satiety, enhance insulin sensitivity, together with improving your muscle mass.
When considering whey protein powders, it is necessary to consult your doctor to see if you need it. Nevertheless, it is regarded as one of the best choices. This whey protein is a form of protein that is incredibly easy and most proficiently absorbed. This health supplement is simple to assimilate. It assists in improving hormone levels that enables our body system in transforming proteins into branched amino acids. This permits our body to regenerate and restore tissues easily.
Whey protein is essentially a simple and easy substitute for whole foods that can be employed to supplement the diet. It is derived as a by-product in the course of the cheese making process. Milk is
divided into solids and liquids – the leftover liquid is the whey. It is then refined to produce a powder, and the derived whey protein is regarded as a complete protein, having all nine vital amino acids and with minimal lactose content.
Concerning protein supplements, whey protein would make a good choice that is effortlessly absorbed and packed with all the vital amino acids. They may make a balanced component of a weight-loss plan. However, whey protein alone will not magically burn up those unwanted extra pounds. To derive maximum benefit from a diet plan that includes whey protein, One will have to manage the overall calorie consumption and add resistance training to your working out program.
In the world today whey protein supplements happen to be categorized as sports supplements, and throughout the last couple of years, whey protein appeared to be receiving a great deal of positive push regarding how it can strengthen the immune system and assist in weight loss. The body weight is regulated by your calorie consumption, not protein. When you consume a calorific deficit diet for a limited duration, you will lose weight considering that you will be utilizing more energy compared to what you are consuming. Although, starving yourself decelerates your metabolism, leaves you feeling exhausted and lousy and also sets off a trigger for your body system to go into starvation state and hold on to much of your long-term energy stores (fat) as they possibly can.
Whey provides numerous health benefits to those interested in shedding fat, building muscle, as well as maintaining a healthy and balanced lifestyle. The basic downside to whey protein is if you are allergic to dairy products. Most people who are allergic to milk are allergic to one or both of the proteins, casein or whey. If perhaps you are allergic to milk, you can take the chance of trying to test a small amount of whey to examine if you’re allergic to it. Take advantage of whey protein in your diet plan because it is essential that the diet we have should conform to our overall goals. Those desiring to improve their muscles would like to add in sufficient carbohydrates in their diet plan that’ll enable them to gain more energy. If you are on weight loss diet then do not add in carbohydrates and calories, simply utilize protein supplements.
In case you need to take whey protein as you undergo your workout routine or program, below are some tips on how to efficiently use it:
Taking whey protein before your workout will give the body the required strength it requires for your workout routine and also give the body the needed amount of protein.
Whey protein is not only meant to be taken before your workout it can be taken after workouts, because it supplies the body with energy which is needed. After workouts, the body at that time is ready to digest and utilize protein more quickly, repairing and replacing muscle tissue.
Whey protein can also help you control hunger, as reported by a 2014 research described in the European Record of Clinical Nutrition, which can ensure it is less stressful for you to stick with your diet plan. This 12-week-long study analyzed the results of whey protein versus casein, likewise a milk protein, and a carbohydrate health supplement on hunger levels in several overweight persons and obese players, and thus discovered that the whey protein performed much better at holding away the desire to eat compared to the other two supplements.
Let us consider optimizing muscle growth as an essential factor in assessing the connection between whey protein and weight loss. Professionals have in time discovered that the makeup of your diet right before an exercise ascertains what your body burns as fuel in the course of the training itself. A current study carried out in France showed taking a whey protein prior to the time of exercise enables you to get rid of fat principally as fuel in the course of training. The study furthermore revealed that people who consume glucose-rich meals before exercises burn sugar as fuel, however, those who take in whole milk burn both protein and fat. Given these outcomes suggest that whey protein is incredibly suitable for fat-burning.
If these weight loss added benefits still do not entice you of the importance of this most efficient health supplement, then possibly its other abilities will probably. Research reveals that besides helping you shed extra pounds, it can also help minimize stress levels, control cortisol levels, as well as improve healthy amounts of serotonin, hence making you feel much better overall.
Furthermore, whey protein is also proven to enhance your immune performance or assist in the fight against cancer. Having all these health benefits in mind, as well as considering the positive connection between whey protein and weight loss, there is indeed absolutely no reason for you to continue questioning the significance of this nutrient in the management of your health and well-being.
Now that we all know the significant benefits that whey protein provides us with, which does not give us the “go” to make it our daily meal. For this article, we have brought out some ways in which one can reasonably tap into the remarkable weight loss benefits of this protein.
Whey Protein and Exercise
Working out is an integral part of staying healthy and simply changing to whey protein alone isn’t sure to assist you to lose weight as well as maintaining it. Hence, we propose combining resistance training with whey protein for those seeking to lose weight.
Men should have one or two 30g scoops per protein shake. Ladies on a weight loss program ought to stick to one 30g scoop of whey protein. The fantastic thing about a whey protein for most people is that it is easier to take down after a challenging exercise than consuming the same level of protein in a whole food.
Supplement vs Meals
It isn’t wise to replace almost all your meals with whey protein in an attempt to shed those extra pounds. As an alternative, you should be considering whey protein as a simple and easy form of protein which you can use to supplement your entire food diet. It is advisable to continue taking whole foods, regardless of whether your goal is losing extra weight, to ensure a sufficient consumption of vitamins, minerals, and fiber in your diet. It’s furthermore crucial that you build healthy eating habits you can sustain when you finally achieve your goal. Therefore, in the course of a weight loss program, we suggest using health supplements just once per day. Sometimes twice daily is okay. Upon getting or attaining your weight quest, you could just take whey protein after an exercise to assist with repairing and maintaining muscle.
Whey protein, as well as any protein, could help you feel full for a long time compared to other types of food. Hence you’re more unlikely to snack. For many people, the afternoon is the perfect time to go snacking on high-sugar prepared snacks, and this is the appropriate time for whey protein to come in.
Lots of people are in a hurry at breakfast only to strive all day when they skip this fundamental meal. An excellent option is to whip up a breakfast smoothie which you can consume on the go. You can make a mixture using liquid, whey protein, some fats, and fruit or vegetables so it will be both nourishing and filling. This makes for a natural, dietary approach to fuel up.
In conclusion, taking whey protein can go a long way in reducing weight for those who in one way or the other is seeking a supplement that can make them shed those extra pounds. However, following the right process will hasten and make the process more effective, so don’t just sit and take whey protein but also work for your goal.
Learn everything you need to know about the IIFYM Diet plan
Unless you’ve been living under a rock for the last decade, you’re probably familiar with IIFYM. After all, it is the diet that allegedly brings with it the holy grail for us gym rats – the ability to eat whatever we want, and still get shredded to the bone.
Unfortunately, it’s also just as likely that if you’ve tried this approach, you’ve completely screwed it up. Because when it comes to nutrition, IIFYM is by far the most misunderstood diet plan in the fitness world.
So if you’re interested in IIFYM and you’ve failed in the past, listen up, because today we’re going to explain how to do it RIGHT.
What Is IIFYM?
IIFYM is an acronym which stands for “if it fits your macros”. Rather than focusing on which specific foods you should be eating, it’s a dieting philosophy that puts a lot of emphasis on balancing the macronutrient values of those foods.
The term “macronutrient” refers to the big three in nutrition – protein, carbohydrates and fats. Each one performs a different function in the body.
The basic tenet of “if it fits your macros” is the idea that you can eat whatever you want, as long as it fits the macronutrient breakdown required for your needs.
For example, if you’ve determined that you need to eat a 2500 calorie diet consisting of 30% protein, 30% fat, and 40% carbs, IIFYM states that, you can eat whatever you want, as long as the sum macro total of those foods balances out in the end.
At least, that’s the idea in theory. But as we’ll soon see, when it comes to practical application the devil’s in the details.
The Pros Of IIFYM
Despite the serious potential issues dieters can run into with IIFYM, it can be an incredibly effective way to eat – if done correctly.
In fact, many people would go so far as to say that IIFYM is the only thing that’s worked for them.
It Focuses On What Matters
Despite what marketers would have you believe, body composition essentially comes down to two things – calories and macronutrients.
There are no two ways about it – if you’re eating less calories than your body is using, you’re going to lose weight.
If you eat more, you’re going to gain weight.
And if you get your protein, carb and fat numbers dialled in on top of that, you’ll ensure that the weight coming off is fat, and the weight going on is muscle.
That’s basically it. As long as you’re progressing in a quality weight training program to go with it, when it comes strictly to diet, getting these two things right will account for 80% of your success.
Yes, there are other factors (meal timing and supplements come to mind).
But at the end of the day, it’s calories and macros that are going to make up the fundamentals.
Not “clean eating”.
It Reduces Obsessive Dieting And Binging
Despite the appearance of a healthy lifestyle, a lot of hardcore gym rats suffer from eating disorders. Seriously.
There’s nothing psychologically “healthy” about carrying around a cooler of food and a scale everywhere you go.
There’s also nothing healthy about thinking about a brownie the same way you’d think about a lump of cocaine.
The beauty of IIFYM is that it not only prevents this food obsession, but it also, paradoxically, reduces binge eating in a lot of people.
Think about it. If you were told right now that you couldn’t eat tacos for the rest of your days, and you LOVE tacos, what would you do?
Would you just forget about that savoury Mexican goodness, and move onto something else?
Maybe. But if you’re like most people, the thought of spending your life in “no taco purgatory” would most likely be too much to handle, and you’ll start thinking about them 24/7.
Unfortunately, unless you have the discipline of a Buddhist monk, the odds of you being able to hold out forever are slim to none. Most of us will eventually break, and when we do break, it’s typically in the form of an all-out binge fest.
What restrictive dieting effectively does is creates this dynamic with 80% of the foods you enjoy.
When you adopt a flexible system like IIFYM, you shift your psychology. It’s a whole lot easier knowing that can eat what you want as long you show some moderation with it, and the result is that you ultimately end up eating less.
You Can Actually Enjoy Your Food
Life’s too short to eat chicken and broccoli all day.
If your idea of cutting lose over the holidays was to put a spoonful of cranberry sauce on your white turkey and carrots, I feel bad for you son.
IIFYM gets around the issue of deprivation by using the laws of thermodynamics to your advantage. And, contrary to what most “clean eating” zealots will tell you, you can indeed get shredded and still enjoy a bit of cake.
How Most People Screw It Up
Now that we’ve expanded on the virtues of IIFYM, let’s talk about how (and why) most people are doing it wrong.
Because at the end of the day, that’s really the issue – the problem isn’t that the system is broken – it’s that people keep abusing it.
The problem is that almost everyone who starts eating this way tries to “cheat the system” by trying to make an all cheesecake and protein shake diet “fit their macros” (this is why gym bros can’t have nice things).
And unfortunately, if you’ve been guilty of this, at the end of the day you’re not fooling anyone, and the only person you’re hurting is yourself.
Why Eating Dirty Is Killing Your Diet (And Your Progress)
So, given everything we’ve talked about, if body composition is determined by calories and macronutrients… why should you care about healthy eating.
Well, as it turns out, there are quite a few reasons you may want to consider before you whip up your next “Pop-Tart protein shake”.
Food Quality Matters
This one should be fairly obvious, but apparently, some people still haven’t received the memo…
Abs ain’t everything.
Yes, having a lean, muscular physique is certainly a sign of vitality. Lean people tend to have the advantage over non-lean people in most categories, including better metabolic profiles, insulin sensitivity, and even joint health.
But it’s not the whole story. Your body is a complex system, and if you want it to work optimally, you need to feed it with all the vitamins, mineral and other micronutrients it needs.
You won’t get that by eating at McDonalds three times a day.
Eating Dirty Negatively Effects Your Workout
If you want to have a lean AND muscular physique, you’re going to have to log the hours at the gym. And, like it or not, you’re going to have a tough time putting in the kind of intensity you need to grow if you’re eating like crap all the time.
It’s just common sense – your body is going to run far more optimally if you’re feeding it quality food than if you’re feeding it garbage.
The kind of health and vitality that comes from eating well will seep into all areas of your life, and will help give you the energy that you need to push yourself through your toughest workouts.
It’s Unsustainable In The Long Run
Not only is eating this way unsustainable from a health perspective, it’s also unsustainable when it comes to sticking to your diet.
This is especially true if losing fat is a priority for you. A big part of the weight loss game is keeping your hunger under control, and you’re going to have a hard time doing that if you’re eating nothing but junk.
It should go without saying, but 500 calories worth of vegetables is far more satiating than 500 calories worth of cupcakes.
I hate to be the bearer of bad news, but if you’re an adult and you still eat like a teenager, the odds of you getting down to single digit body fat are slim to none.
How To Do It The Right Way
If you’ve made it this far and you’re still interested in IIFYM, but you want to know how to do it the right way, then you’ve come to the right place. The following are three principles that, if applied to your diet, will make it far more likely that you’ll be successful with this approach.
Tip #1: Eat “Healthy” Most Of The Time
A good quality diet is one that’s built around good quality food. Period.
Now, you’ve probably noticed quotation marks around the word “healthy”. We can sit around debating what exactly constitutes healthy, but it really comes down to common sense.
The bulk of your diet should come from lean meats, vegetables, fruits, healthy fats and whole grains. For the vast majority of us, just following that simple guideline is more than enough to set ourselves up for success.
So, how often is “most of the time”? While the exact amount will vary between people (age, health conditions, etc), you should aim to be eating 60-80% nutritious, whole foods. The remaining 20-40% can be your “goodies”.
Tip #2: Actually Track Your Macros
One of the bad habits a lot us fall into when we adopt an IIFYM approach is the issue of “creative accounting” (like trying to make a slice of pizza count for 5 grams of fat when it’s actually closer to 10).
Here’s the deal. If you want to make this work, you have to accurately track what you’re eating rather than just guessing and hoping for the best. Get an app or keep a food log, and make sure you know the macro and calorie values of what you’re putting in your mouth.
Tip #3: Eat Dirty In The Evening
Now that we have the big strategies out of the way, here’s a fun little hack for you – if you’re going to fit crappy food into your diet, fit it in the evening.
No, eating pizza late at night won’t make your macro profile look any better. But it can help prevent binging.
A big part of dietary success comes down to momentum. Start your morning off with a quality, nutritious meal and it will be far easier to keep that going into the day.
Start your morning off with donuts, and you’ve just made the day a whole lot harder on yourself.
By planning your little pancake fix once the day is over, you not only make it less likely that you’ll binge out and eat 12 of them, but it also becomes a nice reward for a day well dieted.
The Bottom Line On IIFYM
Make no mistake, IIFYM can not only be an effective diet, but a healthy one as well. But you need to know how to do it properly. By paying attention to the quality of your food and understanding how to structure things, you’ll not only feel and perform better, but you’ll be far more likely to succeed in your fat loss and fitness goals.
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