In part one of this fat loss guide, I focused on cardio and weight training to help you drop body fat. Now, we're going to focus on nutrition. This is absolutely the most important part of losing body fat. But hang on a second.
Just because nutrition is a very important aspect, it doesn't mean you can slack on the weights and cardio. You need all three pieces of the puzzle to complete the journey. If you leave one out, you are not going to create your ideal physique.
So let's get going. First, you need to determine how many calories your body needs a day. What I'm about to say applies to both men and women. I don't know where people get the idea that women need a different training regiment.
Both men and women have the same exact muscle groups, and their metabolisms function exactly the same way, so please listen to what I have to say, and follow through.
You're going to need 1.5 times your body weight in grams of protein. So if you're 150 pounds, you will need 225g of protein a day (150 x 1.5 = 225). This is vital. When you're dieting down, your body is eating itself in order to survive (eating the body fat, which is why you lose weight), so keeping your protein high will ensure that you keep your lean muscle mass, and when the body fat is gone, you're not just flesh and bones.
Now you can't just stuff 225g of protein down your throat in one sitting. You want to divide it up into meals. So if you eat five times a day, you should consume 225/5 = 45g protein a meal. Don't tell me you can't eat five times a day. If you can't, it's just not that important to you. It's a matter of prioritizing, guys. Take a second, and put your excuses to the side. How badly do you want to transform your body? If the answer is very much so, then you will do whatever it takes - period. You will find a way.
Now let's move onto carbs. You want to set your carb intake to about .5g per pound you weigh. So continuing with our example of our 150-pound person, the individual would consumer 75g carbs a day. Again, you want to divide 75g between five meals, or however many times you eat a day to find out how many grams you need per meal.
When it comes to the macronutrient of fat, you don't want it! Well, what I mean to say is, you don't want to go out of your way to have a fat source. Fat sources are avocado, cheese, peanut butter, and mayonnaise – essentially, anything that is high in fat. The only fat you want entering your body is the fat you can't avoid (The fat in your meat for example).
What I have just laid out is exactly what I do to get in the best shape. This guide will also help you to get in the best shape of your life. You must be consistent, and push yourself. Believe you can do it. You have to feel that you're already fit.
Just because you're body may not be fit, you can still feel that you are. It's a mindset, and if you believe you are, you will be more motivated to eat better and train harder. Maintaining that fit mindset will help you enjoy the journey. It's a lifestyle, and with time, eating well will become a habit. Before you know it, your physique will be transformed.
If you need more specific information and counseling, my website has full-length videos on training and nutrition.
The training videos instruct you on how to do the exercise, where you should feel the burn, and how many reps and sets you should be doing. The nutritional videos go deep into what carb sources are best, what protein sources help you build muscle faster, and I even have cooking videos to teach you how to cook on the go.
Remember, if you have special requests for article topics, shoot me an email at firstname.lastname@example.org. Keep up to date with me, as I prepare to compete for the cover of Muscle and Fitness Magazine in four weeks, and watch me as I continue to walk the talk and shred up over the next four weeks on my Youtube channel.
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