- 6,589
- 2,164
- Joined
- May 22, 2008
Ok, here is the real deal.
The way to lose weight is simple...it's called caloric deficit. There are 3500 calories in 1 pound. In order to lose weight your TOTAL caloric intake has to be in a deficit of 3500 calories. Some people chart this daily, some people weekly. The first thing you need to do is find out how many calories you need per day as determined by your height/weight/age/and activity level. This website right here http://www.fitnessandfree...om/fitness/calc4men.html has a handy calculator to help determine this. If you reduce your caloric intake by 500 calories per day then for 7 days that is equal to 3500 calories for 1 week. Remember since 1 pound is equal to 3500 calories that means that by reducing 500 calories per day you'll lose 1 pound per week. BUT there is more to this... You can accelerate the weight loss by cutting back calories AND by increasing physical activity. Let's say for example that for your body size it takes 2500 calories per day for you to maintain your current weight. If you cut back 500 calories PLUS worked out and burned 400 calories per workout which you do 4 days a week then that means you would be 5100 calories in the deficit for the week...which is roughly a 1 and a half pounds of weight loss per week.
Now here is the other aspect of weight loss...body composition. Fat weighs less than and is less dense as muscle, and it also burns less calories than muscle. So if you are doing a weight training your body composition will change. Which means while you will lose inches from your waistline you could still gain weight since muscle is dense and weighs more. In other words 1 pound of muscle takes up less space and weighs more than fat...BUT it is a more efficient calorie burner than fat so it's still a good thing.
Here is where HIgh Intensity Interval training and weight lifting has an advantage over pure running. With H.I.I.T. and anaerobic resistance training (weights) your body will continue to burn calories well AFTER you stopped the actual workout. So you get acute calorie burning with the workout and also residual calorie burning after...which only helps you to lose weight and burn fat throughout the day. Pure running can also start to take away muscle as muscle is very oxygen hungry and running being an aerobic activity, your body will seek to minimize oxygen starving mass for the sake of efficiency.
Diet wise the best way to lose fat is to curb your carbs...but don't totally eliminate them because they are important for the synthesis of glycogen which is the body main source of stored energy. Increase your intake of protein either by protein shake, or low fat protein packed foods like egg whites, boneless skinless chicken breast, and fish. Good protein shakes have the branch chain amino acids and high quality whey isolate (which is better than whey concentrate). You are going to need that to help repair and build muscle and to prevent catabolism which is a state of muscle depletion. You are also going to need some fat, but very little. You can get healthy fat from nuts and Omega 3 supplements.
Also you can use a quality thermogenic (fat burner/metab booster) to help you accelerate your fat/weight loss. I use OxyElite Pro stacked with USP Labs Recreate, stacked with CLA.
If you have any more questions or need clarification hit me up. I mean I didn't get my break away speed, fluid hips, and acceleration from just sitting on the couch
.
The way to lose weight is simple...it's called caloric deficit. There are 3500 calories in 1 pound. In order to lose weight your TOTAL caloric intake has to be in a deficit of 3500 calories. Some people chart this daily, some people weekly. The first thing you need to do is find out how many calories you need per day as determined by your height/weight/age/and activity level. This website right here http://www.fitnessandfree...om/fitness/calc4men.html has a handy calculator to help determine this. If you reduce your caloric intake by 500 calories per day then for 7 days that is equal to 3500 calories for 1 week. Remember since 1 pound is equal to 3500 calories that means that by reducing 500 calories per day you'll lose 1 pound per week. BUT there is more to this... You can accelerate the weight loss by cutting back calories AND by increasing physical activity. Let's say for example that for your body size it takes 2500 calories per day for you to maintain your current weight. If you cut back 500 calories PLUS worked out and burned 400 calories per workout which you do 4 days a week then that means you would be 5100 calories in the deficit for the week...which is roughly a 1 and a half pounds of weight loss per week.
Now here is the other aspect of weight loss...body composition. Fat weighs less than and is less dense as muscle, and it also burns less calories than muscle. So if you are doing a weight training your body composition will change. Which means while you will lose inches from your waistline you could still gain weight since muscle is dense and weighs more. In other words 1 pound of muscle takes up less space and weighs more than fat...BUT it is a more efficient calorie burner than fat so it's still a good thing.
Here is where HIgh Intensity Interval training and weight lifting has an advantage over pure running. With H.I.I.T. and anaerobic resistance training (weights) your body will continue to burn calories well AFTER you stopped the actual workout. So you get acute calorie burning with the workout and also residual calorie burning after...which only helps you to lose weight and burn fat throughout the day. Pure running can also start to take away muscle as muscle is very oxygen hungry and running being an aerobic activity, your body will seek to minimize oxygen starving mass for the sake of efficiency.
Diet wise the best way to lose fat is to curb your carbs...but don't totally eliminate them because they are important for the synthesis of glycogen which is the body main source of stored energy. Increase your intake of protein either by protein shake, or low fat protein packed foods like egg whites, boneless skinless chicken breast, and fish. Good protein shakes have the branch chain amino acids and high quality whey isolate (which is better than whey concentrate). You are going to need that to help repair and build muscle and to prevent catabolism which is a state of muscle depletion. You are also going to need some fat, but very little. You can get healthy fat from nuts and Omega 3 supplements.
Also you can use a quality thermogenic (fat burner/metab booster) to help you accelerate your fat/weight loss. I use OxyElite Pro stacked with USP Labs Recreate, stacked with CLA.
If you have any more questions or need clarification hit me up. I mean I didn't get my break away speed, fluid hips, and acceleration from just sitting on the couch
