You need to exercise on a treadmill, exercise bike, or some other cardiovascular equipment to up your metabolism and power up your fat loss. A good 30-40 minutes 3-4 times a week should do it.įor beginners, start at three times per week, start at 10 minutes a time for a week, then progress to 15 minutes for another week, and so on until you get up to 30-40 minutes a week without killing yourself. – Do Some Cardiovascular Exercise (Cardio) –Īnyone hoping to lose fat must have a solid cardio routine in place.
Choose the one you think suits you best and have 2-3 servings a day. The following listed items are the most important items for anyone hoping to keep a healthy body and are useful for those who wish to gain muscle, lose fat, or eat healthily.Īs protein is essential in losing fat, you could avail of protein supplements there are hundreds of types out there. Here is a table outlining the average protein, carbohydrates, fat, and calories in everyday food items. So, for example, if your BMI is 27, you need to consume approximately 500 fewer calories per day to lose weight. As a result, you can quickly determine how many calories to consume and how much time to spend on training. There are a lot of calculators available online. – Know Your BMI (Body Mass Index) –īMI formula takes your age, height, and weight to determine if a person is underweight or overweight or at optimal weight based on their height and it looks like this: It is done by subtracting calories here and there from every meal and finally ending up with 500 calories subtracted in the end. Now start each day from then on eating fewer calories than you usually would. Count the calories in everything you eat and drink from now on.Īt the end of each day, add up the calories you consumed for that day. YES, you need to count everything you eat in your day, this means serious commitment, but if you are serious about losing weight, it is ABSOLUTELY NECESSARY. See below for the good fats and the wrongs fats. If you aren’t taking in fat when you are on a fat loss diet, the body compensates by “saving” what fat you do have, which ironically makes it harder for you to lose that fat.Ģ0% of your diet should be fat (the good kind). Remember, you need to keep up your energy when burning fat, so carbs are necessary to supply you with energy.įat: Don’t be surprised you need to consume fat to lose fat.
Just focus on complex carbs such as whole grains and make sure you don’t overdo it. Read Also: Why Protein Shakes Are Ideal Protein Diet Supplements?Ĭarbohydrates: To lose fat, you need to watch what you eat this doesn’t mean cutting out carbs altogether. It suppresses the appetite, and it’s important to replenish protein in the system when you’re aiming to lose fat, or the body will use up your muscle mass for energy that you don’t want. That is why your meals should contain a lot of protein. Most importantly, if you take the starve approach when you start to eat as usual, you will gain weight as never before, the body looks to catch up on lost time by “stockpiling,” so to speak, and in the future, you will find it even harder than ever to shift this accumulated weight. When this happens, the weight you lose will be muscle mass as much as fat this is hazardous to your health. That means that the body senses you aren’t eating enough and aren’t getting the proper nutrients. When you starve yourself, your body automatically goes into energy conservation mode. IMPORTANT: never starve yourself for the sake of losing fat, and here’s why. Still, I guarantee you that if you follow the advice outlined on HEALTHYWHIZZ, you will lose weight eventually and remain healthy. Losing fat takes time and patience it doesn’t happen overnight. It would help if you attempted to get most of your nutrition from “clean” foods such as lean meats, complex carbohydrates, nuts and seeds, milk, and of course, fruit and vegetables. Nutrition, possibly the most crucial part of a training regime, can make or break your routine.Ī right nutrition plan is vital whether your want to build muscle, lose fat or have more energy and stay fit. Basic Principles Of Weight Loss For Bodybuilders
#How to cut bodybuilding how to#
Here you will learn the basics of bodybuilding weight cutting, how to determine your body fat percentage, and how many calories per day you must consume and what exercises to do to lose body fat. To truly show off your muscles, one must try to have as low a body fat percentage as possible. It’s no good having strong, well-defined muscles if layers of fat cover them even a small layer of fat can hide well build muscles.