To reduce excess bodyfat and attain a "shredded" physique, one most understand the key concepts to lipid storage regulation. I have broken the stages into 3 important points that are easy to remember and follow.
1. Overall Calorie Reduction
2. Macronutrient Timing
3. Cardiovascular Training
Lets take a deeper look into these 3 points to understand what they entail.
1. Overall Calorie Reduction
Reduce your caloric intake by 500 calories per day so that you are eating 3500 less calories per week. One pound of fat carries 3500 stored calories, so assuming your resistance training and diet is in order, you should be shedding 1lb of fat per week. Any more than 1lb lost per week and you are losing muscle mass.
2. Macronutrient Timing
You need to keep consuming 1g of protein per 3-4lbs of bodyweight to maintain lean muscle mass especially during caloric restrictions. Time your carbohydrates to use them only when needed since excess carbs are stored as fat, 30g preworkout and 30g post workout is enough. Eliminate simple sugars since they spike blood glucose levels, causing hunger and they signal the body to store macronutrients in the form of lipids. Continue avoiding trans fats and hydrogenated fats since they are associated with heart disease.
3. Cardiovascular Training
Perform 20 minutes of high intensity cardiovascular training on the equipment of your choosing immediately after your workout (consume post workout carbs and protein after cardio). 20 minutes will keep the body's muscle wasting mechanisms from kicking in and performing it post resistance training when the body's preferred fuel source, glycogen, is exhausted will force the body to utilize energy from stored fat.
If you follow these 3 easy steps, you will develop a lean and much more impressive physique in just a few short months depending your level of bodyfat now.
- HR
