To make this simpler, below are a few basic issues that every method of fat loss should meet. No complex issues, just solid basic ingredients. It is not difficult to work it out, but it is important that you understand which factors are actually important.
The essence of fat loss
If you want to lose body fat, it is important that you burn more calories than you consume. You call this one negative energy balance and also the most important factor to lose weight. Conversely, if you consume more calories than you burn, this will result in weight gain.
Anyone trying to tell you that this is not selling you nonsense. It is a simple basic physical mechanism that is also called the first law of thermodynamics. That law states that energy cannot be lost or can arise from nothing. Body fat is nothing but stored energy. So you can only convert it to another form of energy.
You can do not use body fat directly as an energy source. The body will have to convert this, especially in the liver, into usable fuel. You call this an expensive word lipolysis, which literally means “fat splitting”.
The stored body fat is converted in so-called free fatty acids. These are then transported to the bloodstream, where they can be used as an energy source. This is in a nutshell how fat burning works.
Estimate energy consumption
How you can best test this in practice, we will return to this later in this article. First it is important to get some baseline values as a basis. In that way, also with a view to the future, it is much easier to create a solid framework that you can rely on later.
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A fictional example
To give the information below some context, we create a fictional person for whom we will make a plan to lose fat.
- 29 years old
- 90 kg
- Office job at a software company
- Exercise three times a week in the gym
There are several relatively complex formulas to determine your daily calorie consumption, but personally I find this a bit nonsense. The only thing you need is a starting point that comes close to your actual energy consumption.
For someone with a normal job without heavy physical labor, who works out three to four times a week, take the calculation below as the starting point:
Daily energy consumption in kcal *
- Men: body weight x 33
- Women: body weight x 30
* If you have heavy physical work or very intense sports, you increase this number by starting with 10-20%.
This is an estimate of the total number of calories you consume on a daily basis including all your activities. We call you that maintenance or TDEE (Total Daily Energy Expenditure). We will then use this number of calories to base your diet.
You will find out soon enough whether this is accurate enough. If this deviates somewhat, you make adjustments. You will always have to do this regardless of the formula you use. So don’t make it too complicated.
Create a deficit in your energy balance
To lose fat, we have already discussed that we need to consume less energy than we use to burn fat. We do this by reducing our estimated consumption by starting with 20% of the total. In figures, it looks like this:
Create Kcal deficiency
- 90 x 33 = 2970 kcal (maintenance)
- 2970 x 0.2 = 594 kcal (deficiency)
- 2970 – 594 = 2376 kcal
To lose body fat, in our example we will base the diet on approximately 2350 kcal.
You can divide your diet into 3 macros. To map your diet it is essential that you properly organize these macros.
- Proteins (4 kcal / gram)
- Carbohydrates (4 kcal / gram)
- Fats (9 kcal / gram)
Now that we have a numerical classification of these macros, we will briefly review what they do and where they occur. This makes it easier to translate them into food.
These are the building blocks of your body. All your tissue consists mainly of proteins and therefore also your muscle mass. For the build-up and recovery of muscle mass, the consumption of sufficient protein is therefore important.
Your protein intake largely determines how much of your weight loss will consist of fat as it is crucial for protecting and increasing your lean body mass. So always make sure that your protein intake is at the top of your list of things that you want to always have in order.
Can be found in, among other things: fish, chicken, meat, eggs, cottage cheese, lentils, soy, whey, dairy.
You can see carbohydrates as gasoline for your body. If it has a choice then carbohydrates will always be used as the primary energy source.
There is sometimes some controversy about carbohydrates when it comes to being overweight, but to date nothing shows that carbohydrates are directly related to losing weight or gaining weight.
In a balanced diet there is absolutely no problem with eating carbohydrates. So don’t be fooled by the anti-carbohydrate brigade, that is pure ignorance and misunderstood matter.
Can be found in, among other things: Brinta, oatmeal, bread, rice, potatoes, vegetables, fruit, everything that contains sugar.
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I am a strong proponent of a diet where fats play a prominent role. They are important to you, among other things hormone management, as a transporter of vitamins and as a good source of energy. Fats also largely determine the feeling of satiety.
So do not stubbornly consume a lot less fats than I prescribe because you think this is better for losing fat. There is no direct link between fats you eat and body fat. Important, so plenty of food.
Can be found in, among other things: avocado, nuts, eggs, oily fish, peanut butter, olive oil, whole curd cheese, milk, butter, meat.
How do we organize those macros?
You now go the 2350 kcal from our example subdivide into macros.
- Protein: 2 grams per kg body weight
- Fats: 1 gram per kg body weight
- Carbohydrates: everything that you have left over to kcal
In our fictional example:
- 180 g protein (180 x 4 = 720 kcal)
- 90 gr fats (90 x 9 = 810 kcal)
- 205 gr carbohydrates (2350 kcal protein – kcal fats / 4)
What about vegetables and fruit?
Make sure you have a minimum of per day 200 gr fresh vegetables received. Eat in addition 1 or 2 pieces of fruit. With this you have already covered the portion of dietary fiber and micronutrient fairly well.
By the way, there is no such thing as eating too many vegetables, so indulge yourself, I would say. Frozen vegetables are a great alternative to fresh vegetables.
Why do I have to work it all out so precisely?
Very simple. Do you know at this moment how 3 eggs relate to a potato in terms of kcal and macros, a handful of M&M’s, a steak or a vanilla muffin? Probably not.
This lack of insight is one of the main reasons why people have difficulty controlling their weight.
By working out your diet and varying with this you unknowingly learn a lot about the nutritional value of products that you work inside. That is really invaluable. If you want to keep your weight effortless in the long term, this is the key.
You will also have to find out how much kcal you burn per day. That can only be achieved by making it measurable if you want to do this effectively over a longer period.
Test the sum
After you have made a basic set-up, it is important to find out whether it actually works properly. To do this, we will look at how your body reacts to your current lifestyle. Try to keep your eating and exercise patterns the same for as much as you can for two weeks so that you are as accurate as possible possible to respond.
Meet your waist and your weight every week. Do this in the morning before breakfast and after going to the toilet so that you create the same conditions as much as possible. The first week does not count. The reason for this is that a new diet often has a considerable influence on your moisture balance and therefore gives a distorted picture of your results.
From the second week you aim for a decrease in your weight between 0.5 kg and 1 kg per week. Many people will now nod understandably, but you will actually try to stick to it. Even if you use AAS, it is usually not a good idea to lose weight too quickly.
* An exception to this recommendation are people who have to deal with a lot of overweight. They can lose more aggressive fat.
When to adjust?
- Less than 0.5 kg weight loss per week? Lower your kcal by 10%
- More than 1 kg weight loss per week? Increase your kcal by 10%
If you increase or decrease then at least keep your proteins the same. The easiest way is to slide with your carbohydrate sources.
If you are a few weeks away, look at the trend in a month. It sometimes happens that you stand still for a week to lose double the week after. Look at the big picture. Don’t panic too quickly, you have all the time.
The only supplements that I recommend are:
- Omega3 capsules of good quality
- Vitamin D
By the way, it could well be that on a personal basis you have another deficiency in the area of micronutrients. With a balanced diet and these supplements you have a very solid foundation.
To get enough protein every day it can be useful to whey to use. I use it myself out of convenience, but it is absolutely no necessity. If you can get enough protein from your diet, that’s just as good.
Finally is also creatine a supplement with scientifically proven benefits. It is just about the only dietary supplement that actually improves your performance. However, do not expect any miracles compared to AAS.
Keep it simple
You do not have to spend hours not a week in the gym to cut well. Short training sessions, high in weight and relatively low in volume. There is a persistent fable that a large number of rehearsals would be more suitable for fat loss, but that is complete nonsense.
It will even be counterproductive, because you will often not recover in time in a calorie deficit. You are therefore less able to retain your fat-free mass. The use of anabolic steroids will work advantageously.
The role of AAS in cutting
- Protecting your muscle mass is much easier – if you use aids, the chance that you will experience muscle loss is much smaller. It is therefore also possible to work a little more aggressively, but do yourself a favor and don’t overdo it.
- Weight is less determining – during a course it is possible to gain muscle mass as well as lose fat. If you do not lose weight, keep an eye on your waist. If your waist does go down, you still lose body fat, which was your goal. In fact, this is an ideal situation.
- Do not lift too heavily – depending on the stack you use it is important to watch for signals from your body. You actually want to keep what you have and lose fat while cutting. Claiming too much of your body during a cut can lead to aches and pains. Let your diet do the work. Train hard, but don’t go to the hole every workout.
The trick of a good plan is ultimately it actual consistent implementation. Your results are ultimately the sum of a period of doing what is necessary to achieve these results.
I regularly see people go full gas for a couple of weeks and devote themselves entirely to good food and a lot of sports, and then fall back for a while.
Implementing a moderate plan consistently is much better than a perfect plan that is thrown at. It sometimes happens that you fly out of the corner or deviate from your schedule due to circumstances. In any case, make sure that if this happens once, you do not immediately throw everything overboard out of frustration or disappointment.
Ultimately, it comes down to a balanced lifestyle in which the long haul is the deciding factor. Stick to your diet and training schedule and you will of course be rewarded with good results.
A whole piece draws but it actually comes down to this:
- Determine your calorie consumption
- Eat enough protein
- Eat enough fats
- Ensure adequate dietary fiber
- Go to the gym three times a week and actually do your best
- Keep track of your results
- Make adjustments if necessary
That is it. Make a plan and execute it. You don’t need more. Ensure that you eat the good things and also ensure that you maintain your motorcycle a bit by occasionally kicking the gas in the gym.