This article is intended to be used in conjunction with a comprehensive workout regimen that incorporates both high-intensity training and enough cardiovascular activity.
With the nutrition, training, supplementation, and cardio in place, you may anticipate a significant decrease in body fat following these principles.
By following this approach, you will be able to shed body fat and prevent muscular loss steadily and consistently.
NUTRITION COMPONENTS
PROTEIN
Protein is the structural component of muscle. It is composed of amino acids and is utilized by the body to maintain and build biological tissues.
It is critical for nutrition because it provides amino acids for muscle protein synthesis and recuperation from intensive workouts, as well as fuel for the maintenance and growth of skeletal muscle.
Animal proteins are generally preferable to plant proteins due to their higher leucine, isoleucine, and valine content (BCAA).
CARBOHYDRATES
Carbohydrates are the primary and most energy-dense component of the human diet. Complex carbs that are unprocessed or barely processed are the most effective sources for fat loss.
DIETARY FAT
Dietary fat is the smallest macronutrient required, with its primary role being the absorption of fat-soluble vitamins (A,D,E, and K). At room temperature, saturated fats are solids, while unsaturated fats are liquids.
Polyunsaturated fatty acids (Omega 6 and Omega 3) are necessary for human nutrition because they are not produced in the body. They are mostly present in nuts, seeds, and seed oils.
Vitamins and minerals
Vitamins and minerals play critical roles in the metabolism of macronutrients and in the body.
Vitamin C and E are antioxidants that operate in conjunction with enzymes to “clean up” regions of cellular damage and waste.
While micronutrients are frequently overlooked in the fitness industry, their importance cannot be overstated.
Vitamins and minerals, for example, are required for the immune system to efficiently combat bacteria and viruses found throughout the environment.
Micronutrients can be obtained through the consumption of fruits, vegetables, and whole grains.
FIBER
Another undervalued nutrition component in the fitness industry that has the potential to significantly improve your physique.
Apart from maintaining regular bowel movements and assisting with digestion/absorption, the healthy, typical bacteria found in your gut use fiber to produce short chain fatty acids, which offer a variety of health benefits, including enhanced stored fat usage.
You’re reading this because you want to lose weight, which is a direct result of eating fiber.
The highest fiber content foods are legumes, nuts, seeds, fruits, and vegetables.
HYDRATION
Hydration supplies the nourishment to your muscles. Adequate hydration through water consumption ensures that your blood has the volume and flow necessary to transport absorbed macro- and micronutrients to their target tissues and exert their effects.
WHEN IT COMES TO DIETING FOR FAT LOSS AND MAINTAINING MUSCLE
I’m quite traditional and want to keep things simple with my eating.
As a serious weightlifter, it’s critical to understand how my body reacts to certain foods, both positively and negatively, and by eating “clean” foods, I’m able to pinpoint everything down to the last detail.
While I’m not suggesting that your favorite foods don’t have a time and place, if you’re aiming for the best outcomes during your fat loss phase, this has always been excellent for me.
I rely primarily on chicken, steak, ground beef, ground turkey, egg whites, salmon, nonfat greek yogurt, and whey protein isolate as sources of protein.
I consume mostly jasmine rice, potatoes, sweet potatoes, cream of rice wraps, bagels, oatmeal, and fruits for carbohydrates.
I eat peanut butter, almond butter, avocado, almonds, walnuts, cashews, olive oil, macadamia nut oil, and egg yolks as sources of dietary fat.
I consume asparagus, spinach, and broccoli for fiber. Simply put, any green vegetable is a good source of fiber.
Keep in mind that you will be consuming fiber from certain carbohydrate sources such as oatmeal, sweet potatoes, and fruits.
We’re going to keep things simple with vitamins.
You’ll want to choose a high-quality multivitamin that you may take with your first and last meals.
And furthermore, we will supplement with 500IU of Vitamin D twice daily and 1000mg of Vitamin C 1-2 times daily.
Intra-Workout:
As I indicated in the start, nutrition plays a critical role in fat loss by establishing an overall caloric deficit.
This number varies per individual due to characteristics such as age, gender, height, weight, and amount of activity. All suggestions are made with the idea that you will exercise vigorously 3-6 times per week.
To calculate our maintenance calories, we’re going to make the following assumptions:
2.6 grams protein per kilogram of body weight
2.6 grams of carbs per kilogram of body weight
1 gram dietary fat per kilogram of body weight
This provides a maintenance diet of 260g protein, 260g carbohydrates, and 100g dietary fat for a total of 2,980 calories per day for a 100kg person.
As a guide 1 gram protein has 4 calories, 1 gram carbohydrate contains 4 calories, 1 gram fat contains 9 calories, and 1 gram alcohol contains 7 calories.
As far as I am aware, this maintenance diet may be more than you are now eating. If this is the case, wait 4-8 weeks before commencing this fat loss method for the best results.
Along with each week’s food changes, cardiovascular exercise recommendations will be made to support your metabolism and fat loss.
To maximize fat reduction while minimizing muscle loss, I’d recommend keeping weight training intensity high and volume low.
Simply said, throughout your program, carbohydrates and fats will be gradually reduced while cardio is steadily increased.
SAMPLE WEEK: FAT LOSS PEOGRAM
NUTRITION:
2.6 g protein per kilogram of body weight
2.4 grams of carbs per kilogram of body weight
0.9g fat per kilogram of body weight
30g dietary fiber
CARDIO:
3x a week, 30 minutes of fasted cardio at a heart rate of 120-140bpm
NOTES: This represents a slight reduction in carbohydrates and dietary fats relative to the maintenance plan, as well as a slight increase in cardio training. The goal is to lose 1-2 pounds of fat per week. Maintain a water intake of at least 1L/20kg body weight.
REFERENCES TO FOOD SOURCES:
Protein: Chicken, 93 percent lean ground beef, 93 percent lean ground turkey, eggs, egg whites, top round steak, salmon, nonfat greek yogurt, and tuna are also good sources of protein.
Carbohydrates – Jasmine rice, white potatoes, sweet potatoes, oats, rice cream, bagels, and fruits
Fats: Avocado, walnuts, cashews, almonds, macademia nut oil, peanut butter, and almond butter are all good sources of fat.
Fiber: Asparagus, broccoli, cauliflower, and spinach are all high in fiber.
Nutrition’s involvement in fat loss is to establish an overall calorie deficit. This means that you should be burning more calories than you consume in order to force your body to burn fat.
Despite the calorie deficit, this type of diet will offer enough protein for muscle protein synthesis and good recovery.
The end result will be maximum muscle with little body fat, allowing you to be proud of your body., and simply to boost your confidence.
