FAT LOSS:
The Definitive Guide
This is the complete guide to Fat Loss (AKA Weight Loss) online.
This guide is for you if:
- You feel like you're out of shape and need to focus on getting fit.
- You are looking to attain the remarkable body shape like your favorite celebrity.
- You always work hard to keep up your fitness, but you just don’t seem to be seeing the results that you want.
- You are continually attempting to reach your fitness goals but have been unsuccessful thus far.
- People are always body-shaming you.
- You think you are unfit from birth, and that’s your destiny.
- You set a new year resolution at the end of every year, but you never achieve it.
- You feel like you’re too old to be fit and healthy.
- You have been trying various weight loss products as advertised on television, but find that none of them have been successful for you.
- You hold your breath while taking a photo so that your stomach is sucked inside.
- You use a fake jawline filter to take a selfie of yourself.
- You think you have to give up your favorite dish to get fit.
This expert-written guide will teach you everything you need to know about getting fit, from fat loss fundamentals to designing your diet to setting up your workout schedule.
So if you are looking for the right path for your fat loss journey, you’ll love this guide.
Let’s dive right in.
CHAPTER 1:
The Wrong Way To Get Fit
In this chapter, we will first talk about the most popular but wrong way of getting fit, followed by most people.
Then, we’ll cover the right way to get fit and compare it with the wrong way.
And by the end of the chapter, you will understand which of the two we should focus on.
So if you are just getting started with your fitness journey, this chapter is for you.
Let’s jump right in.
Weight Loss: Is It The Best Choice For Optimal Fitness?
What do you think? Is weight loss the most efficient way to become physically fit?
From my perspective, I do not believe it is the best way to attain physical fitness; in fact, I consider it to be completely useless.
I am aware that you may be looking to shed some pounds as part of a health journey, however, I want to apologize for not approving weight loss as the ideal way to get physically fit.
Fact: Weight loss is not an ideal way to get physically fit.
I know you’re probably thinking I’m crazy and you’re confused by this statement given that most of us are led to believe that weight loss is the key to becoming physically fit. But trust me, I need to break away from the traditional narrative right now so that there’s no chance of any misunderstanding.
I guarantee, at the completion of this chapter, you will comprehend the appropriate approach to physical fitness. And, in the future, you remain mindful of the pitfalls many people make while on their fitness journey – such as giving up too easily – which can lead to an unfavorable result.
Nevertheless, before doing so it is essential to understand why individuals habitually emphasize weight loss and inevitably fail when pursuing a fitness program.
Let’s get started.
The Manifestations of an Unfit Body:
Have you ever experienced the positive motivation of your inner voice encouraging you to take a further step towards achieving your fitness goals?
It’s totally normal – every unfit person goes through this.
As soon as you realize that you’re no longer in shape and things have gone too far, the intuition to work out and get healthy kicks in. Sadly, this usually happens when you start getting several signs of being physically unfit in most cases. These signs can either be externally visible or physiological.
Externally Visible Signs:
Physical fitness affects more than just our body’s internal functioning. It can easily be seen on the outside as well, making it an important part of overall health and well-being.
The visible signs may include:
Obesity: Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have a negative effect on health. It is defined as having an excessive amount of body fat in relation to lean body mass.
Labored Breathing: Labored breathing occurs when a person has difficulty inhaling or exhaling. Symptoms of labored breathing include shortness of breath even when resting, wheezing or gasping for air during physical activity, chest tightness and pain, coughing with mucus production, feeling tired easily and difficulty speaking.
Low Stamina: Low stamina is an umbrella term used to describe a decrease in physical or mental energy. Low stamina can have a profound impact on an individual’s overall quality of life and ability to participate in normal daily activities like grocery shopping or walking around the block.
Muscle Weakness: Muscle weakness is a decrease in the strength of a person’s muscles. The most common symptom of muscle weakness is an inability to perform normal activities such as lifting objects, walking or climbing stairs. In some cases, people may experience muscular twitching and cramping in addition to the general lack of strength.
Mood Swings: Mood swings are extreme and abrupt shifts in one’s emotional state. Defined as a sudden and often extreme change in mood, these changes can be hard to cope with, but they don’t have to control your life. Mood swings can have physical, emotional and social impacts on a person’s life.
Changes in Skin Appearance: Excess weight can cause problems such as poor circulation, which can leave the skin looking pale or blotchy. It can also cause sagging or wrinkles due to stretching of the skin from excessive fat accumulation. Additionally, hormonal changes caused by obesity can create breakouts on the face and body as well as dryness and other conditions that affect one’s complexion.
Physiological Signs:
And physiological signals may consist of irritability, insomnia, high blood pressure, diabetes, heart disease, malaise, or increased resting heart rate.
Irritability: Irritability is an emotional state that is characterized by a feeling of being easily frustrated or annoyed and can manifest in both physical and verbal responses. People who are frequently irritable may have difficulty controlling their emotions or behavior as they respond to situations.
Insomnia: Insomnia is a sleep disorder that can have serious consequences for one’s health, both physically and mentally. People who suffer from insomnia experience difficulty falling asleep and staying asleep throughout the night, often resulting in significant daytime fatigue and lack of concentration.
High Blood Pressure: High blood pressure, also known as hypertension, is a serious medical condition that can have dangerous consequences for our health. Hypertension occurs when the force of blood pushing against the artery walls is too high, resulting in a higher-than-normal heart rate.
Diabetes: Diabetes is a chronic disease that occurs when the body has difficulty producing or using insulin, which is a hormone in the body responsible for controlling blood sugar levels.
Heart Diseases: An unhealthy lifestyle can lead to an increase in heart disease worldwide. Being overweight or obese increases the risk of suffering from cardiovascular diseases such as congestive heart failure, angina (chest pain), arrhythmia (irregular heartbeat) and even sudden cardiac arrest.
Malaise: Malaise is an all-too-common feeling of being unwell or discontent with life. Symptoms vary from person to person but might include a lack of motivation or interest in activities previously enjoyed, difficulty concentrating or sleeping well, changes in appetite and overall feelings of apathy or helplessness.
Increased Resting Heart Rate: Being physically unfit can cause an increase in resting heart rate (RHR). This is due to the extra weight causing increased strain on the heart and circulatory system, forcing it to work harder at rest just to maintain normal bodily functions.
All of sudden, when these indications begin to manifest themselves, you comprehend that it is a result of your physical health. Although you may not previously have recognized the importance of your physical fitness, you do now. And, now when you’re out of shape, riddled with diseases, and feeling down, one potential solution that comes to mind is weight loss.
Before you take further action, I must caution you that attempting to pursue weight loss for the sake of health and physical fitness is one of the direst errors you could make. It is highly likely that you will experience regret in the future.
But, why?
“Well, when it comes to achieving a fit lifestyle, starting your journey with the intention of weight loss is like trying to get from point A to point B with a pair of broken slippers. While travelling with your broken slippers, you will face innumerable problems- from falls due to slippery soles and painful pokes from thorns along the way to exhaustion initiated by a long road ahead. Not only that but even if you persevere through each obstacle thrown at you, there is still no guarantee that you will ever reach your desired destination no matter how hard you try.”
So, if weight loss is the wrong approach, what’s the right one?
Well, you’re in for a treat! I’m going to tell you the most important thing to focus on when it comes to getting into great shape. Let’s dive right in.
Forget Popularity: The Best Things Are Outside the Mainstream:
You know what’s so exciting? When someone decides to get fit!
It is truly inspiring when someone chooses to work on becoming a better version of themselves, however, it can be somewhat disheartening when they prioritize weight loss over other aspects of physical fitness.
Everywhere you look, whether it’s in the media, in a magazine, asking someone for advice or just browsing online – all you hear is that weight loss should be your top priority when it comes to trying to stay in shape.
And, it is a natural part of human psychology to tend to believe what we hear most often, particularly when it appears that everyone is offering the same opinion!
For example, we have been taught since we were young that there are different ‘taste zones’ in our tongues. During our lessons in school, we were taught that the front part of our tongue discerns sweet flavors, the sides detect salty and sour tastes, and the back identifies bitter notes.
However, did you know that what you learned about the tongue map in school is incorrect?
“It turns out, the human tongue does not contain specific regions for tasting sweet, sour, salty and bitter tastes. Taste buds are capable of detecting all five primary tastes—sweet, sour, salty, bitter and umami—regardless of where they are located on the tongue.
It has been noted that there may be slight variations in the taste sensitivity of different areas on the tongue, which could potentially be attributed to genetic factors. However, regardless of individual differences in tastebud sensitivity or anatomy, humans have a consistent sense of taste across their tongues.”
Well, that’s exactly what we do with a lot of things that are actually wrong. We often adopt opinions, beliefs, and understandings that are incorrect due to the messages we receive from our peers and society. We take into account what is said around us without properly verifying it first.
We’re so gullible!
It seems that the focus within the fitness industry is centered around weight loss. The terms ‘weight loss’ and ‘getting in shape’ are often confused to mean the same thing, but weight loss should not be considered a reliable method of physical fitness.
Weight loss is the absolute worst way to get fit. Sadly, worst but popular!
It is indeed accurate that the most popular things are not always the best and the best things are not always popular. But that’s okay because eventually the right things become popular and that’s what counts!
So are you ready to help make that right thing popular? Let’s get started!
Losing Fat - Not Weight!
For too long, “weight loss” has been the only way to describe health and fitness results. We often hear people talk about how they want to lose weight or get rid of excess pounds. However, what is often neglected in these conversations is the importance of fat loss — not just weight loss — when it comes to achieving true health and wellness goals.
Absolutely! Achieving a physically fit lifestyle isn’t just about weight loss, it’s even better: fat loss!
Many individuals hold to the perception that the terms “fat loss” and “weight loss” can be used interchangeably; however, this is an unsubstantiated belief. It is essential to comprehend the distinction between fat loss and weight loss, as not doing so could potentially lead to several errors regarding your fitness journey.
Fact: If someone expresses a desire to lose weight, it is important to note that they are likely referring to reducing their body fat -- not just weight in general.
In order to achieve better physical health, strength and fitness, it is important to prioritize fat loss over weight loss. Fat loss involves reducing the amount of body fat that one has while weight loss focuses simply on decreasing the number on the scale.
Are you still struggling to differentiate between fat loss and weight loss? Here is a detailed explanation of the difference.
Fat Loss Vs Weight Loss:
Weight loss and fat loss are two terms often used interchangeably, but they have different meanings. In simple terms, weight loss is about reducing your overall weight, while fat loss is about reducing the amount of fat in your body. The key difference between them lies in the approach taken to achieve it.
Fact: While it may be commonly thought that "fat loss" and "weight loss" are synonymous, in reality, this is not the case.
When attempting to lose weight, the end goal is to get a lighter number on the scale. On the other hand, when trying to lose fat specifically, it’s more about getting better physical health, strength, fitness, and improving muscle tone.
To understand the difference between fat loss and weight loss, we must first understand body weight.
Body Weight:
Your weight is made up of two components: your fat mass and your lean body mass. Fat mass is the total amount of fat in your body and lean body mass is the rest of the things that are not fat, such as your muscles, bones, organs, blood, glycogen, water and many others.
Let’s assume for a while that you know nothing about Fat Loss. So, if your goal is weight loss then you can accomplish it in the following manner:
1. Bone Reduction:
Did you know that there are 206 bones in your body? Your bone mass takes up about 14% of your total body weight, and it reaches its peak density around the age of 21.
And, by removing half the bones from your body, you can easily reduce your weight by 5 to 6 kg! Isn’t that amazing?
But, wait! wait!
You actually can’t do this! It’s not practically possible. But if you’re thinking of finding a way, be careful!
Bones are one of the essential parts of your body! They protect and support your internal organs, help you move, and keep your body upright. Plus, bones play a role in how you grow and develop!
Anyway, why would anyone put themselves at risk of cutting a bone to lose weight? It just doesn’t make any sense! So this method is definitely not accurate or effective!
2. Blood Reduction:
The average human has about 5 litres of blood, which makes up about 8% of the body weight.
Donating blood is a great act. When you donate blood, you’re giving up almost 500 milliliters of fluid! But don’t worry- your body REPLACES this volume within just 24 to 48 hours. So there’s NO WAY you can lose weight by donating blood!
So, this option doesn’t work at all either! Womp womp.
3. Water Reduction:
Did you know that your weight can vary by several pounds in a single day because of the water levels in your body?
It’s possible to reduce water from the body, and some people do it to achieve their goals! Like, most MMA fighters engage in weight manipulation; they try to rapidly lose water weight a few pounds in order to make the weight class limit. Apart from this, Celebrities also lose a ton of water weight during photoshoots so they can look their best for the cameras.
But they only do it for a little while!
If you try to reduce water from your body for too long, you might experience some serious problems like dizziness, gout, difficulty getting an erection, muscle cramps, heart palpitations, higher blood sugar, dehydration, and unbalanced electrolytes!
So, losing such weight is pointless if you don’t feel good and healthy about yourself!
So, this option is not right for you either!
4. Muscles Reduction:
I can’t believe how many times I’ve heard people say that they don’t want muscles! They think that if they get muscles, they’ll start looking like a bodybuilder – huge and bulky.
If you too, really think so, then stop. You’re wrong – absolutely wrong!
Muscles are really, really important for many reasons- don’t lose them!
Muscles help you move, they help you stay healthy, and they make you look good. You use them to do everyday activities like walking, running, and lifting things. Muscles help keep your bones strong and your blood flowing. Muscles give your body shape and definition.
Muscles also burn calories and help you lose fat. When you lose muscles, your metabolism slows down, which makes it harder to lose fat and keep it off. If you lose muscle, you’re more likely to fall and get injured.
There’s no reason for you to lose muscles. And, I know you don’t want to do this either.
5. Fat Reduction:
Now let’s talk about fat. This is something you really should lose!
Why?
Excess body fat is seriously dangerous. Not only is it making you out of shape, but it’s also a major contributor to the leading causes of death. Geez, you have no idea!
Too much body fat contributes to heart disease, stroke, type-2 diabetes, and certain types of cancer, all of which are leading causes of death.
Having too much body fat makes you feel really self-conscious and uncomfortable in your own skin. It’s hard to feel good about yourself when you’re carrying around extra weight.
Fat is the only thing that if you reduce it, your body won’t be harmed, but on the contrary, it will benefit! So if you want to get fit and in your best shape, the secret is to lose fat!
Fat Loss: The Only Path to True Fitness:
You’ve probably realized by now that the reason for your increased weight and being out of shape is not your bones, blood, water or muscles- which all come under the category of lean body mass. Rather, it is entirely due to an unfortunate buildup of fat throughout your body.
It should not be presumed that having a lean body mass is the cause of any issues; it is, in fact, the fat content in one’s body which should be held accountable.
If your nails are growing, you want to clip them, not the entire finger. Similarly, if your fat is increasing and causing trouble, you’ll just reduce the fat – nothing else.
If the primary cause of concern is an excessive amount of fat mass, then accountability should not be placed on lean body mass. To become fitter, one must focus on decreasing their level of fat mass specifically.
Fact: If an individual is overweight due to excess body fat, then it would be more precise to describe their body size as being "overweight with excess fat" than simply stating they are "overweight".
You now know that your weight can also increase due to water retention. This is why it’s important for us to be specific about body fat when considering our overall well-being.
Reshape Your Body - Transform Your Health
If you could either become lean and strong after fat loss or flabby and weak, which would you choose?
After achieving their desired fat loss, most people opt to become lean and strong; striving for an aesthetically pleasing reflection when looking in the mirror. They aspire to look more attractive, perhaps even better than they are now. They desire to be healthy, vibrant and fit.
And, I’m sure you also have a similar aspiration. Isn’t it?
However, if looking your best is the goal, then simply losing fat may not be enough. Achieving the ideal body shape and appearance requires a further level of effort and commitment.
To achieve your goal physique and appearance, it is necessary to strictly adhere to a regimen of body recomposition.
Body Recomposition:
Body recomposition is the process of reshaping and changing the body’s composition in order to improve and maintain physical health. It is a popular fitness goal that focuses on gaining muscle while simultaneously losing fat. The two main objectives of body recomposition are to build lean muscle mass and reduce body fat, ultimately leading to a more aesthetically pleasing physique.
Playing the game of fat and muscle with your body is an effective way to achieve body recomposition. Body recomposition means altering your physique by changing the ratio of fat mass to lean mass or muscle mass. To play this game, you need to follow two simple rules together:
- first, lose fat!
- and second, preserve or even build muscles!
Remember, you have to follow both sets of rules together. If you break either rule, you’ll lose. But if you follow both rules, you’ll win a ripped and toned body as your reward!
Isn’t that amazing? Now that you are familiar with the rules, let’s learn how to play this game!
Transform Your Body With This Game:
It is likely that virtually everyone has encountered video gaming in one form or another, whether it be on their cell phone, laptop, PlayStation or Xbox. With the gamepad in your hands, you have the power to determine your destiny. Your gaming abilities are tested whether you’re playing a racing or a fighting game. However, the outcome of success or failure is solely up to you.
Your body is just like a game console with all the settings preset. Your body has the remarkable capability to store or release fat and it can do the same with muscles. Your body basically knows two things- to lose and gain fat or to gain and lose muscles.
And, guess what? You are the one in charge of this game. You get to decide what happens!
The lifestyle choices you make in the game can have an impact on the ratio of body fat and muscle mass you possess. Attaining a higher proportion of muscle mass and decreasing the proportion of fat mass throughout the game will result in a successful outcome.
Fact: The consequences of one's lifestyle choices dictate whether fat is stored or burned, as well as if muscles are preserved or broken down.
It is essential that you make deliberate and conscious lifestyle choices in order to achieve the desired results.
In the following chapters, we will delve into details about how to do this effectively, however, for the time being, it is important to adhere to both principles of this game- initially, you must reduce fat and secondly, strive to maintain or even increase muscle development.
Weight Readings Aren't Everything:
If you are trying to achieve body recomposition, it is possible that your weight readings may not be changing drastically. Many people focus solely on the number displayed on the scale, however, this does not give you an accurate representation of what is happening inside your body.
Body recomposition is the process of reducing fat mass and increasing muscle mass all at the same time. Even though fat loss is occurring and muscle gain may also be taking place, if your weight readings remain stagnant then this does not mean that no progress has been made.
And in such a situation, if you’re feeling frustrated because you’re not seeing the numbers on the scale go down as quickly as you’d like, just remember that weight is just a silly number that measures your fight against gravity and it should not define your worth!
Don’t fret! You may not be aware, but there are a variety of factors that can influence weight gain or loss.
For instance, if you were to check your weight readings hourly, you would likely see that there is a difference in the measurements. You may find that your weight fluctuates significantly, varying by as much as several hundred grams.
Now you tell me, is it appropriate to set a standard for fat loss based on weight readings when the value fluctuates and has no unwavering accuracy?
I don’t think so!
It is important to recognize that your aim should be more than simply reducing weight. You must strive for measurable fat loss instead. Do not find yourself overly focused on the numbers presented by the scale. It is essential to pay attention to your progress, both in terms of physical appearance as well as how you feel, rather than just merely worrying about the numerical outcome.
Certainly, if you commit to playing your Game of Fat and Muscles, over time you should expect your weight to naturally go down as the fat from your body is diminished.
Woo hoo! Just keep at it and you’ll get there.
It is essential that your fundamentals are fully understood at present. We will be exploring a variety of methods to monitor and measure your body fat loss in more detail throughout the upcoming chapters.
Wrapping Up!
If we talk about two people who started out equally, but one focused on fat loss while the other concentrated on weight loss…the difference in their outcomes would be astounding!
Let’s say both people started out at the same weight – 75 kgs – and both managed to lose a significant amount of weight and reached 60 kgs…
In such a situation, the difference in body composition between both people will be huge. A person who has focused only on weight loss will not look great without clothes. And the one who has focused on fat loss will look lean, strong, and in amazing shape!
I hope you understand.
You’ve probably seen that a lot of people say they’ve lost 15 kg, but they still have those pesky love handles and belly fat! UGH.
What usually happens is that during their fitness journey, they only focus on weight loss. If those people had paid attention to fat loss from the beginning, then maybe they would have had different results!
In most cases, people who focus on weight loss never make it all the way to their goal. They often go back to where they started. It’s not because they don’t work hard. Rather, the reason is that they don’t know what they have to work hard for. So it’s no wonder they wind up getting nowhere!
But you are not like others, you know everything! You know the right way to get fit, the difference between fat loss and weight loss, and how to carve yourself!
Congratulations! You have mastered the basics of fitness- now it’s time to embark on your journey to becoming fit and healthy. It’s time to start your fitness journey.
And with that, it’s time for chapter 2.
CHAPTER 2:
The Science of Fat Loss
In this chapter, we will start by exploring the ways in which your body functions similarly to a smartphone.
Then, you will learn about metabolism and how it works to generate energy in your body; which can either contribute to fat gain or fat loss.
Then, you will gain an understanding of an essential rule which can be utilized to help you reduce fat with relative ease.
And, by the completion of this chapter, you will be equipped with the knowledge and understanding of what is required to reach your goal of fat loss.
Let’s dive right in!
The Mechanism of Our Body
Do you want to get rid of that unwanted fat? Excellent! But first, you need to understand how and why our bodies store excess fat in the first place. To do that, you have to understand the mechanism of our body!
It’s so important to know this so that you can reverse the process and finally start seeing those desired results!
So let’s get started!
Your Body is Like a Smartphone:
We rely on our smartphones to perform a variety of tasks for us on a daily basis. But what if our bodies functioned in the same way?
Did you know that your body is similar to the most advanced smartphones on the market? It’s really quite incredible how much your body resembles those devices in so many ways!
When you think about it, both advanced smartphones and your body have the same basic components. Like a smartphone, your body has:
- its own processor (your brain) that keeps everything running smoothly and sends instructions to all other parts of the system!
- its own operating system (your nervous system) that manages inputs from outside sources!
- its own memory that is stored in your brain and in your muscles!
- lots of cool programs that run its systems!
- own connections (your nerves) that keep everything working perfectly!
- its own camera (your eyes)- they help you see what’s going on around you!
- its own microphone (your ears)- that can hear everything going on around you!
- its own speaker (your vocal cord) that lets you make any sound!
- a battery that needs to be charged!
It appears that in our current society, many individuals have a great understanding of technology and the components of their smartphones, yet they may not be knowledgeable about how their own bodies function. It’s crazy!
By drawing an analogy between a smartphone and your body, I am endeavoring to help you gain increased bodily cognizance. If you regard your body in the same way as a smartphone, it can assist you in comprehending its operation.
If I ask you where your smartphone gets its power to keep running, you could confidently reply, “From electricity! It keeps it energized and charged up.
Isn’t it?
Absolutely, you are correct – the energy to power our smartphones is sourced directly from the electricity grid!
I understand that it is possible to have access to electricity, but if the processor, memory, or battery of a phone is not functioning properly, would a phone work? Unfortunately, the answer to that is NO.
In order for a smartphone to function, not only do you need an energy source but also an efficient apparatus which will process the energy. Without these two elements combined together, your smartphone cannot perform its intended duties.
Similarly, in order to maintain an active and healthy lifestyle, it is essential that the body receive a sufficient amount of energy from food. However, it is all pointless if the body’s mechanism is unable to metabolize food into energy and utilize it correctly.
That mechanism is called METABOLISM.
Metabolism:
I know you’re probably thinking, “what’s the point of talking about metabolism?” But trust me, it’s super important!
You need energy for everything, from breathing and flowing blood to growing and just normal functioning. You’re always using energy no matter what you’re doing. Whether you’re sitting at your desk or running a marathon, your body is constantly working hard and utilizing energy.
Imagine if you didn’t have any energy. You’d be so tired all the time and wouldn’t be able to do anything. Luckily, you always have the energy for your body to do what it needs to do!
This energy comes from the food and drinks you’re consuming. And, the process of converting food into energy and using it effectively is possible only because of METABOLISM.
Without this invaluable process, it would be impossible for your body to make use of the sustenance you provide them with. In metabolism, two exciting and vitally important processes are happening simultaneously:
Catabolism: The first process is catabolism, which converts food components into simpler forms so that they can be used as energy. This process is also called destructive metabolism!
Anabolism: The second process is anabolism, during which new cells are created, the growth of tissues is maintained and energy is stored for future use. This process is also called constructive metabolism!
The catabolism process releases energy while the anabolic process requires energy and stores that energy. It’s like a continuous cycle of energy use and replenishment. In short, these two processes are like the yin and yang of metabolism!
Did you know that these biological processes of your body can have a dramatic effect on your weight? It’s true!
These processes, which are a part of metabolism, can affect how much energy you have and whether or not you gain or lose weight. When you are in an anabolic state, you are increasing and sustaining your muscular mass. In a catabolic state, you experience a decrease and breakdown of your overall mass, either adipose or muscle tissue.
Don’t fret if things aren’t crystal clear right away! Let’s go through it in an easy-to-understand way so we can make sure everything is on the same page.
Energy Cycle
You’ve probably realized by now that your body gets energy from food and that it uses this energy in different ways so your body can function well- this is all done by metabolism. RIGHT?
You know that catabolism and anabolism always work together to create balance in the body! They are constantly interacting with each other to create an ENERGY CYCLE and keep you going.
I’m sure you’ve noticed that we’ve been talking a lot about energy lately. Wanna know why? Because your body weight is largely determined by maintaining a balance between energy consumed and expended.
This simply means that your energy balance determines whether you will gain, maintain or lose fat. Energy balance can be either positive or in level or negative.
Positive energy balance: When the amount of energy that is consumed is higher than the amount of energy expended, a positive energy balance is created. This can be denoted as “Energy In > Energy Out”
Equal energy balance: When the amount of energy that is consumed is equal to the amount of energy expended, an equal energy balance is created. This can be denoted as “Energy In = Energy Out”.
Negative energy balance: When the amount of energy that is consumed is lower than the amount of energy expended, a negative energy balance is created. This can be denoted as “Energy In < Energy Out”.
Fact: A positive energy balance results in an increase in body fat.
But, how?
Well, to understand it better, let’s take a closer look at how it works.
Energy In & Energy Out:
If I asked you what the energy source of your body is, you might say FOOD!
Yes, you’re right. That’s because for your body to function, you need energy and food is the ONE AND ONLY way to get that energy. You’ve got to eat to keep your engine running!
Even though food is the only source of energy for the body, you can use up your energy in various different ways. This is how you utilize your energy:
1. Basal Metabolic Rate (BMR):
Holy wowzers! Did you know that even when you’re sleeping or chillin’ on the couch, your body is still burning mad energy to keep you alive and functioning properly?
All the different processes going on inside of you – your heartbeat, breathing, and all the other activities – require a lot of energy. This energy is called Basal Metabolic Rate (BMR).
2. Non-Exercise Activity Thermogenesis (NEAT):
But BMR isn’t the only energy you burn throughout the day – you also use energy when you sit, stand, walk, write, type, clean, shake hands, and so on!
NEAT, or non-exercise activity thermogenesis, is the name for all the little bits of movement we do throughout the day. Every step counts!
3. Exercise Activity Thermogenesis (EAT):
Apart from this, you also work your body hard in the gym, go running to really push yourself, or do any kind of cardio! This is the energy you burn during exercise – it’s scientifically called exercise activity thermogenesis (EAT)!
4. Thermic Effect of Food (TEF):
Apart from all of this, you also spend a little energy throughout the day which is used during your digestion. So if you eat anything, then you’re also spending energy on digesting it! This is called the thermic effect of food!
What you do throughout the day all comes down to four things- your basal metabolic rate (BMR), your activity level (NEAT), your exercise activity level (EAT), and the thermic effect of food (TEF).
Now that you have comprehended the process of energy in and out, it is quite simple to apply this knowledge in order to understand Total Daily Energy Expenditure (TDEE).
Total Daily Energy Expenditure (TDEE):
You get energy from food alone, but you spend it all day in four ways: your basal metabolic rate (BMR), your activity level (NEAT), your exercise activity level (EAT), and the thermic effect of food (TEF).
Your total daily energy expenditure (TDEE) is the number of calories you burn in a day. This includes all of the calories you burn from your BMR, NEAT, EAT and TEF.
That is, Energy Out = TDEE = BMR + NEAT + EAT + TEF
Where:
- BMR makes up 60-70% of your TDEE.
- NEAT makes up 20% of your TDEE.
- EAT makes up 10% of your TDEE.
- TEF makes up 10% of your TDEE.
In simple terms, TDEE consists of every activity you do on a daily basis.
Your activity levels can fluctuate from day to day. On some days, you may choose to take a long walk while on others you might opt for an intense exercise session instead. Therefore, your total daily energy expenditure is also not fixed.
By creating a drop-down chart from Metabolism to TDEE, we can easily make sense of all the components in between!
If you kindly take a look at the final sections on either side of this top-down chart, you will find that one comes with ‘Food’ and the other with ‘TDEE’.
Food is the source of energy you put into your bodies and Total Daily Energy Expenditure (TDEE) denotes the amount of energy your body requires to function.
Having gained an understanding of this, we can now discuss how fat gain occurs.
How Does Fat Gain Happen?
If I asked your biggest priorities, a student would say academics and career choices without a second thought. And, people in the worker category would say that having a good position at work, and owning their own house and car is really important to them!
But has anyone EVER put their health above ALL these priorities? No, NEVER.
People are constantly striving for ways to make their lives more comfortable and luxurious. That’s why students strive for good career choices, and workers strive for good salaries and facilities.
We are living in an era where everything is so fast-paced and efficient now. All our work can now be done on a computer or a mobile device. If you’re hungry, order your favourite food online! If you need to go somewhere, book a taxi and get ready to go!
SAD! We barely move anymore! Our activity levels have plummeted and it’s all because of our need for comfort.
So, on one hand, we’ve become a lot more sedentary, and as a result, our energy expenditure isn’t that much. And at the same time, because of all the amazing food options out there, we’re eating more than we need!
In short: Our energy-in levels have been increasing, however, the energy-out part has largely diminished.
…Which can be denoted as “Energy In > Energy Out”.
…Which means a positive energy balance.
…And, positive energy balance means fat gain.
Fact: It's no wonder why so many of us are struggling with our fitness. Our overly sedentary lifestyle and overconsumption of food are to blame for the fat gain we're experiencing.
You’ve finally come to understand the root cause of your fat gain. But in order to lose that fat for good, you need to know how it’s actually happening behind the scenes.
Well, luckily for you, I’m gonna tell ya!
To figure this out, we need to understand the first law of thermodynamics.
So let’s get this straight.
The First Law of Thermodynamics:
The First Law of Thermodynamics is a really important law in science. In case this concept is unfamiliar to you, I would be delighted to provide an explanation for it in more straightforward terms!
“The First Law of Thermodynamics, also known as the law of conservation of energy, is an essential concept in science. This law states that energy can neither be created nor destroyed; instead, it is transferred from one form to another. In other words, the total amount of energy in a closed system will remain constant over time.”
This law demonstrates how amazing energy truly is – no matter what form it takes, its quantity will always remain the same!”
It’s a law that works everywhere, all the time- even inside your body!
“So, when you feed your body more energy than it needs, your body follows this law and that extra energy doesn’t go to waste- it gets converted into another form of energy- your body fat…”
Yes, you heard that right. You’ve been storing all that excess body fat for a reason – it’s extra energy you’ve consumed over time! And, it’ll never disappear on its own.
Our Body is Built for Survival:
Our body is so clever! We may not always be aware of it, but our body is always looking out for us.
Whenever we eat more than we need, it stores the extra energy as body fat. This means that if there are ever times when food isn’t available, our bodies can still provide us with energy, to keep us alive.
Our bodies are amazing machines that have been designed for survival.
The human body has evolved over MILLIONS OF YEARS. There was a time when humans had to go out in search of food and they used to fill their stomachs by hunting or finding ripe fruits. At that time, there was no such thing as an endless food supply, so when we found ourselves with more food than we needed, we used to eat it all!
So when we used to overeat, our bodies would store the extra energy so that if we don’t have food for weeks now or during a famine, we’d still have some reserves for survival!
During that era, it was the ideal circumstance. However, now the circumstances are completely different; there is no need to be concerned about food shortages or famines anymore. And, it is highly unlikely that we will experience a lack of food in the future also, thus we no longer require our bodies to reserve fat for survival.
Now since you are following this guide, there are chances that you too have accumulated a lot of unnecessary fat. It is essential to be aware that any excess fat will not magically go away. A dedicated effort towards losing fat is necessary in order to see success.
I completely understand how eager you are to learn how the fat loss process is going to work. I’d be glad to provide an explanation for it. Let’s dive right in.
Calorie Deficit
When you take in more energy than you expend (Energy In > Energy Out), your body stores the extra energy as fat. Right?
So what do you need to do for fat loss?
Well, it’s actually pretty simple: To lose fat, you have to do the opposite. You have to expend more energy than you’re taking in.
You can denote this as:
Energy In < Energy Out
And, this is referred to as a calorie deficit. It’s a simple concept: in order to shed fat, you must consistently consume fewer calories than you burn. Unfortunately, if you do not create and stick to an effective plan of action, it can be difficult to maintain a calorie deficit and as a result fat loss will not occur.
The fundamentals behind calorie deficit are rooted in energy balance. If you consume more calories than your body requires for basic metabolism and daily activities, then those excess calories will be stored as fat — hence increasing your overall weight. On the other hand, if you consume fewer calories than what your body needs in order to function properly, then you will start losing weight due to burning out fat reserves for energy instead of relying on food sources.
You may be curious as to how you can create a calorie deficit. Allow me to help guide you. It is essential that we understand what a calorie is before discussing the next steps.
“A calorie is a unit of measurement for the energy content in food. That means if you want to know how much energy you’re eating, or how much energy you’re burning, you need to know about calories!”
In short: A calorie is a unit of measuring energy. Just like a centimeter measures length, a second measures time or gram measures weight!
Now, you know that a calorie is a unit of energy, so we can define fat gain and loss by calculating the number of calories going in and out.
We can define Fat Gain as taking in more calories than you burn (Calories In > Calories Out), and Fat Loss as burning more calories than you take in (Calories In < Calories Out).
Best Approach for Calorie Deficit:
If we want to denote Fat Gain and Fat Loss mathematically, we can simply use these equations:
[Fat Gain] = [Calorie Surplus] = [Calories In > Calories Out] = [Energy In > Energy Out]
[Fat Loss] = [Calorie Deficit] = [Calories Out > Calories In] = [Energy Out > Energy In]
In order to achieve our desired goal of shedding fat, it’s necessary to create a calorie deficit. There are various strategies we can follow to do this.
Approach #1. Eating less than your need: This is a good approach but not the best.
Approach #2. Burning more calories: This is not a good approach.
Approach #3: Eating Less + Burning more calories: This is the best approach.
Approach #1: Eating Less Than Your Body's Needs:
This approach allows you to reduce your “calories in” part while leaving your “calories out” part unchanged. This means that you’ll be eating less than you need while remaining sedentary.
Will this approach lead to fat loss? The answer is, YES.
Is this the best approach for fat loss? The answer is, NO.
Why shouldn’t you follow this approach?
Eating less will help you create a calorie deficit and lose fat, but if you don’t include resistance training then you could end up losing muscles too. Resistance training is important because it helps maintain lean muscle mass while burning calories at the same time. This ensures that your body uses up the fat for energy instead of sacrificing your hard-earned muscle mass.
Conclusion: This is a good approach to losing fat, but it’s not the best way to go about it!
Approach #2: Burning More Calories Than You Eat:
This approach allows you to increase your “calories out” part while leaving your “calories in” part unchanged. This means that you will increase your daily activity levels and eat the same amount of food as you usually eat!
Will this approach lead to fat loss? The answer is, YES.
Is this the best approach for fat loss? The answer is, NO.
Why shouldn’t you follow this approach?
While exercise is essential for staying healthy, creating a calorie deficit through exercise alone can be difficult. This is because it can be hard to track how many calories you’re burning during physical activity.
The amount of calories you burn while exercising depends on the intensity of your workout as well as other factors such as age, gender, body composition, etc. Keeping track of all of these variables can make it tough to accurately calculate the number of calories burned through exercise alone.
Conclusion: This approach to creating a calorie deficit is like shooting an arrow in the dark. You never know which target you’ll hit – sometimes you’ll be right on the aim, and other times you might miss completely.
Approach #3: Mix Both Approaches:
This approach allows you to reduce your “calories in” part while increasing your “calories out” part. That means you’ll be eating less than you need while increasing your daily activity levels.
Will this approach lead to fat loss? The answer is, ABSOLUTELY YES.
Is this the best approach for fat loss? The answer is, YES.
Why should you follow this approach?
By eating less, you can effortlessly create a calorie deficit that will help you lose fat. And, by increasing your daily activity levels (EAT & NEAT), you can preserve your muscles and give yourself a slight boost to your calorie deficit, all while staying healthy!
Conclusion: This is the BEST approach to losing fat.
Wrapping Up!
At the beginning of the chapter, I told you that your body is just like a smartphone, with all the same functions and mechanisms!
That’s right. The physiology of your body is analogous to a smartphone. The only distinction is that the charge capacity for a mobile device is limited to just a hundred per cent, yet the energy being supplied to your body may be stored indefinitely.
Your phone has extra protection chips that make sure the internal lithium-ion battery is never overcharged. Once it hits 100% capacity, charging automatically stops!
But your body is different- there is no such chip inside you. So if you feed your body extra energy it will store that energy as fat.
And, it just keeps storing and storing! No limit!
And, if you really want to achieve an optimal physical condition, you must actively participate in the process of creating and maintaining a caloric deficit.
Remember, no matter how hard you work out or how many fat burners you take, if there is no calorie deficit then you won’t see any fat loss!
People often wonder if embarking on a fat loss journey with creating a calorie deficit will help them reach their ideal fitness goals. This is a common question for most.
C’mon, you know that when you were eating more than your body needed, following a sedentary lifestyle, and using the first law of thermodynamics against you, you were gaining fat, right?
So if you use the first law of thermodynamics to your advantage, will you get the result? The answer is, you’re definitely going to get the results you want. Ya see the first law of thermodynamics is a powerful thing. You can use it to your advantage or against you- it’s up to you. It will work either way!
And, with that, it’s time for chapter 3.
CHAPTER 3:
Design Your Own Fat Loss Diet
In this chapter, we will commence by giving an exploration of the three prime principles which should be kept in mind when designing your fat-loss diet.
Following this, you will have a thorough knowledge of the muscle and strength nutrition pyramid to identify which components are essential for an effective fat-loss diet.
Then, you will further comprehend how strategically tailoring the correct combination of macronutrients and micronutrients can lead to successful and impressive fat loss results.
By the end of the chapter, you’ll be able to create your own tailored diet plan with ease and joy, improving your health without ever needing to consult a nutritionist or dietician.
Let’s dive right into it.
The Three "Golden Rules" of Fat Loss Diet
There are three important rules to keep in mind when it comes to setting up your fat-loss diet:
Golden Rule #1: Create a calorie deficit
Golden Rule #2: Fulfill your protein needs
Golden Rule #3: Follow the 80/20 rule
“If you’re looking to lose fat, you HAVE to create a calorie deficit! There’s no other way!” This is a summary of the previous chapter and the first golden rule to creating your fat-loss diet.
We’ve already talked a lot about the first rule: calorie deficit. Now for the other two. You are already aware that creating a calorie deficit is paramount; however, I would also like to point out that the other two rules you are going to learn are equally as noteworthy.
So, let’s get started.
You’re already aware that to improve your overall fitness and to get in shape, the first step is to consider increasing or maintaining your muscle mass while reducing fat. This concept is covered in depth within the initial chapter of this guide.
It is absolutely essential to remember this if you hope to achieve the physical state for which you have been striving.
So if you want to be in your best shape, then only calorie deficit alone won’t work. You have to take it a step further and understand the most important aspect of calorie deficit: NUTRITION!
Nutrition is an essential part of creating a successful fat-loss diet. When creating a diet for body recomposition, it is important to have an understanding of nutrition to ensure the dietary plan will be beneficial.
So to understand this better, we have to go one step further!
Your Body is a Nutritional Genius:
You’ve probably heard that computers understand machine language only- the language of ‘1’s and ‘0’s. Well, your body works the same way. It understands the language of nutrition only- the language of “macronutrients” and “micronutrients”.
If you give input to your computer in any language, it doesn’t understand verbal commands, but instead processes them as 1s and 0s! Crazy, right?
Similarly, if you feed your body any type of food like bread, milk, butter, rice, lentils, eggs, chicken, mutton, pizza, or burger, it won’t recognize them as a specific food. Instead, it will process them as “macros” and “micros”.
Food for your body is nothing but a combination of nutrients. No matter what you’re eating, your body will analyze and treat every food as a combination of macros and micros.
So let’s get down to basics and understand what macros and micros are, and how they can help you on your fat loss journey!
This is important stuff! When creating your fat loss diet plan, remember to take into account this important information! If you don’t, you might not achieve your desired results.
Macro Nutrients (Macros):
Macronutrients, or macros, are the nutrients that give you energy in form of calories. Each macro type plays a specific role in your body’s functioning—providing energy, supporting cell growth, aiding digestion and absorption of other nutrients, and more.
They’re essential for keeping your body energized and fueled up. Your body needs macronutrients in HUGE quantities- like grams and kilograms!
There are two categories of macronutrients. The first type is essential, meaning that your body needs it to survive. The second type is non-essential, meaning your body can live without it.
The first category of essential nutrients for your body includes proteins, carbohydrates, fats, fibre and water! The non-essential category of macronutrients includes only alcohol, which isn’t actually a nutrient!
We’re just going to focus on the essential macronutrients for now!
1. Protein:
Protein is an essential macronutrient that is often underrated and under-consumed.
Protein plays a vital role in our diets, providing the necessary building blocks for the growth and maintenance of body tissues. It is also essential for maintaining healthy bones, muscles, cartilage, skin and blood.
It’s basically like the LEGO blocks of the body, helping to create and keep everything in working order. Despite its importance, many individuals are not consuming enough protein on a daily basis.
Protein is made up of amino acids- and guess what? Amino acids and proteins are the building blocks of life! This just goes to show how important protein is for our health and well-being.
2. Carbohydrates:
Carbohydrates are essential nutrients that a majority of people CRAVE!
Carbohydrates are made up of carbon, hydrogen and oxygen, and your body prefers them as its number one source of fuel. The body breaks down carbohydrates into glucose, which is then used for energy.
There are no escaping carbs – they’re in all your favorite foods! Whether you’re indulging in a home-cooked dal roti or ordering a pizza or burger from the market, you’re getting those carbohydrates.
3. Fats:
Fats are essential nutrients that help the body absorb vitamins, provide energy, and keep your brain functioning optimally.
There are two types of fats: saturated and unsaturated.
Saturated fats are found mainly in animal products like meat and dairy products.
Unsaturated fats are found in plant products like nuts and seeds, and in fish oils.
4. Fibre:
Fibre is an essential nutrient that is important for your digestive health! It helps keep your gut healthy by moving food through your digestive system.
There are two types of fibre: soluble and insoluble.
Soluble fibre dissolves in water and forms a gel-like substance that helps to regulate blood sugar levels and lower cholesterol levels.
Insoluble fibre does not dissolve in water and helps to move food through your digestive system. Both types of fibre are important for your overall health.
5. Water:
Water is one of the most essential nutrients for your body – it’s required for everything from regulating your body temperature to digesting food to removing waste to lubricating joints.
You know how important water is – you can probably survive some time without food, but only 3 to 4 days without water!
Macros and Body Composition:
Achieving desirable body composition is an important factor in overall health and wellness. Macronutrients, or “macros” for short, play a significant role in the body’s ability to maintain an ideal physique. Macros are the energy-providing nutrients found in food – proteins, carbohydrates, and fats – which provide the necessary fuel for our bodies to function properly.
You are no doubt aware that having an ideal body requires two goals to be achieved – fat reduction and, secondly, the development or maintenance of muscles.
Two questions arise in this instance:
- Do macronutrients have any role in Fat Loss? YES!
- Do macros have any use in helping you maintain your muscle mass? ABSOLUTELY!
HOW?
The Role of Macronutrients in Fat Loss:
It is essential to understand how macros contribute to healthy body composition and how they interact with one another; this knowledge can help individuals determine what macro ratios will best support their specific goals.
The three macronutrients – carbohydrates, proteins and fats – are the primary sources of energy (calories) in food. That means whenever you eat food, energy enters your body through these three macros.
There are about 4 calories in 1 gram of carbs, about 9 calories in 1 gram of fat, and 4 calories in 1 gram of protein.
| Macronutrient | Calories |
|---|---|
| Protein | 4 Kcal |
| Fats | 9 Kcal |
| Carbohydrates | 4 Kcal |
| Fibre | 2 Kcal |
| Water | 0 Kcal |
Fact: Without comprehensive knowledge of macronutrients, designing a diet with fat loss as the primary objective is impossible.
By striking a balance between protein intake, carbohydrate intake, and fat intake while also monitoring total caloric intake, you can easily optimize your macronutrient ratios for fat loss.
The Role of Macronutrients in Muscles Maintenance:
In order to maintain healthy muscles, the proper amount of macronutrients is essential.
Protein and Muscle Mass:
By the way, all macronutrients are necessary for the body to function optimally; nevertheless, protein is of exceptional significance in terms of building and sustaining muscle mass.
A balanced diet must include a healthy amount of all macronutrients, including proteins, carbohydrates and fats. But without enough protein in your diet, you can be certain of one thing: You will eventually start to lose muscle mass – regardless of how many carbs or fats you are consuming.
Fact: Protein plays a direct role in muscle development and maintenance.
When it comes to the preservation and growth of muscles, protein reigns supreme. Our bodies require more protein than any other macronutrient for these purposes. When we don’t get enough dietary proteins, our body starts breaking down existing muscle tissue as an alternative source of fuel to sustain itself – ultimately leading to muscle loss over time.
It is important that individuals ensure they are consuming adequate amounts of protein in their daily diets.
Fats and Hormonal Health:
Fat intake is necessary for your hormonal health. This is because the hormones that regulate metabolism, energy expenditure, and appetite are all made from fat. Without adequate fat intake, these hormones would be unable to function properly.
Fact: Fats indirectly support muscle development and maintenance.
Fat intake is responsible for the body’s production of testosterone, estrogen and progesterone – all hormones critical to maintaining muscle mass, bone density and energy levels!
It is clear that protein and fat are both essential components of a healthy diet. Protein helps to maintain muscle mass directly, while fat contributes in an indirect manner by supporting hormonal health.
Carbs and Energy Levels:
Carbs are one of the main nutrients your body needs for energy. They’re essential for proper brain function and healthy nerve cells. Carbs also help regulate blood sugar levels and provide energy for working muscles.
Fact: Carbs indirectly support muscle development and maintenance.
Carbs fuel your workouts, so they also play a huge role in helping you preserve your muscles. If you do not bring an appropriate level of vigor to the gym, then it is likely that you will be unable to execute your training program correctly and this will have a direct consequence on your muscular development.
So next time you’re thinking about skipping the carbs, remember why they’re also necessary for a healthy diet.
Resistance Training and Macronutrients:
To keep your muscles in top condition, you’ll need to do more than just eat right. You need to lift weights and do resistance training as well.
I know you’re curious to know about resistance training, but for the time being, just understand that resistance training is an amazing way to keep your muscles healthy and strong! You can do it with weights, elastic bands, or your body weight – anything that provides resistance. We’re going to talk about it in detail in upcoming chapters!
So if you add resistance training to your routine 3-5 times a week and eat a calorie deficit diet, your muscles will experience micro-tears. This is a good thing though because it means that your muscles are growing stronger. In that case, you would need something to repair your muscles- and that’s where protein comes in.
Talking about carbs and fats. You can pretty much eat whatever ratio of carbs and fats you want. Seriously, it doesn’t matter if you go high fat or high carb – as long as you’re eating in a calorie deficit and fulfilling your protein needs, you’ll see results!
So now we know that to lose fat, we need to eat in a calorie deficit and make sure to get enough protein, so that our muscles are maintained. And, that’s our second golden rule.
You’re probably thinking that this is all you have to do to get your work done, right? But no, there’s a bit more to it. Pay close attention!
Yup, you know that macronutrients are important for your diet, but what about micronutrients? Well, they’re just as essential! So let’s find out more about their role in your diet.
Micro Nutrients (Micros):
Micronutrients are the vitamins and minerals that your body needs in small amounts to function properly.
These essential nutrients play lots of important roles in your body, like helping you produce energy, grow and reproduce cells, and keep your bones, teeth, and skin healthy!
It’s true, if you focus on creating a calorie deficit and tracking your macros, then you’ll be in amazing shape! But it’s equally true, if you don’t pay attention to your micronutrients, you’re at risk of becoming vitamin deficient for sure!
That’s not something to take lightly, but I’ve got good news!
If you follow the 80-20 rule when building your fat loss diet, you’ll have an enjoyable diet without needing to worry about micronutrients!
80-20 Rule For Fat Loss Diet
The 80-20 rule is an amazing way to diet. It’s simple, easy to follow and can help you make healthy choices without completely denying yourself the foods you love. This rule states that you should eat healthy 80% of the time and in the remaining 20%, you can eat whatever you want.
According to this rule, any time you make a dietary decision, you should strive for 80% good decisions and allow yourself 20% less-than-perfect indulgences. For example, if your goal is to have five servings of vegetables per day, four of those servings should be nutritious while the fifth may be something like potato chips or French fries.
This approach to eating allows some wiggle room in your diet so it doesn’t become too strict or boring. It also allows for more mental freedom in regard to food choices as it encourages balance rather than deprivation.
Having trouble understanding? Let me break it down to make it easier to understand.
There are so many different ways to follow a fat-loss diet – it can be hard to decide which one is right for you. But don’t worry, I’m here to help.
Let us talk about three diet techniques to understand this better and understand why the 80-20 diet technique is the best among them.
Diet Technique #1: When There Are Only Healthy Foods In Your Diet (Toughest):
With this fat-loss diet approach, you’ll only be allowed to eat whole foods – no other foods are permitted!
Whole foods are unprocessed and unrefined foods that are closest to their natural form. Some examples of whole foods include fresh fruits and vegetables, lean meats, and unrefined grains.
Eating this way provides your body with all essential vitamins, minerals, antioxidants, and other phytonutrients.
Additionally, the elimination of unhealthy processed foods reduces sodium intake which is beneficial for those with high blood pressure or health conditions related to their weight. Furthermore, all aspects of nutrition are addressed when focusing on eating only whole foods since everything consumed is natural and unprocessed.
This is the healthiest technique to create a fat-loss diet. However, most of the time, individuals simply cannot commit to maintaining this sort of diet due to its lengthy duration, ultimately resorting to succumbing to their cravings as a result of not gaining any pleasure from it.
Diet Technique #2: When the Majority of Food In Your Diet is Processed Foods:
Some people have formed a habit of not taking in home-cooked meals. Unfortunately, they tend to opt for pre-packaged over more nutritious and freshly made food items.
I know MANY people will be able to relate to this! Who DOESN’T love TASTY foods?
By processed foods, I typically mean those that have been altered from their natural state. Examples of processed foods include frozen meals, canned soups, chips, packed juices, ready-made- meals and many more.
If you switch to a processed food diet and create a calorie deficit while still getting your protein, then you’ll achieve your fat loss and muscle maintenance goal. Processed foods are convenient and often cheaper than fresh options, but sticking to a processed food diet for an extended period of time can lead to micronutrient deficiencies.
Micronutrients are essential vitamins and minerals that help keep our bodies healthy and functioning properly. Without them, we risk developing chronic diseases or other medical conditions.
When you stick to a diet of processed foods over an extended period of time, your body is not receiving the essential nutrients it needs from whole foods. Processed food tends to be high in salt, refined carbohydrates, unhealthy fats, and added sugars while being low in fiber, antioxidants, vitamins and minerals. These nutrients play an important role in maintaining the body’s health by helping regulate hormones; boosting our immune system; preventing cell damage; assisting with digestion; regulating metabolism; forming red blood cells; among many other bodily functions.
This dieting technique is not sustainable due to the potential for micronutrient deficiencies which can lead people to abandon their fat loss journey before completion. So, if you would like to work towards better health, it is advisable to select whole foods in place of processed food whenever feasible.
Way #3: When 80% of Food in Your Diet is Healthy and 20% is Processed (Balanced):
Imagine never having to give up your favorite food during your fat loss journey – and never having to worry about micronutrient deficiencies, either! Doesn’t that sound fantastic?
With this amazing diet approach, you can eat healthy whole foods 80% of the time and have a little bit of processed food fun 20% of the time! Eating a balanced diet of 80% whole foods will give you all the vitamins and minerals you need! And in the remaining 20%, you can include your favorite processed foods.
This means you can still enjoy great food while shedding pounds.
Well, this diet approach is based on the theory that it’s okay to indulge in unhealthy foods once in a while, as long as you stick to healthy eating most of the time.
So now you know that in order to lose fat, you need to eat in a calorie deficit, get enough protein for muscle maintenance and follow the 80/20 diet rule to get enough micronutrients. And, that’s our third golden rule.
You’re probably thinking about it now – the story’s over and everything’s been explained. And you’re right, to a point. These three golden rules are what you need to follow to design your own fat-loss diet.
But before you create your own fat-loss diet, you need to learn what’s really important – and what might not be worth stressing over. So let’s scroll ahead to the next section to learn!
The Muscle and Strength Nutrition Pyramid
I just saw a transformation video and the comments section was filled with people asking which diet the person followed to get such amazing results. Believe it or not, people think that there is some magic in their diet – if they also start following it then they will get the result they want!
In times of uncertainty, when people have little information to go on, they can often be drawn to supplements in search of fast results. So, it’s really important to know what should be your top priorities when designing a diet for fat loss. This will help you avoid making any mistakes that could sabotage your progress!
And, Dr. Eric Helms has done an incredible job of representing the concept of preparing a nutrition plan with his “The Muscle and Strength Nutrition Pyramid“. This pyramid is your key to understanding how to get started on the right track with nutrition. This book is crammed full of information on muscle and strength nutrition and training – it’s a great resource for anyone looking to get fit and build muscle!
Follow this nutritional pyramid to make sure you’re emphasizing the right things in your diet!
There are FIVE major components in this pyramid and they go from most important to least important! Here’s a breakdown of all the components:
Energy Balance:
The most important part of nutrition, according to this pyramid, is maintaining a balance between the amount of energy you consume and the amount of energy you use.
The energy balance in your body is like a seesaw- it can be positive or negative!
If you have more energy going into your body than out, then the scale tips to the positive side and your body stores that extra energy as fat. This is called a “calorie surplus” state.
If you have more energy going out of your body than coming in, then the scale tips to the negative side and your body starts burning fat. This is called a “calorie deficit” state.
So, you have to choose whether you want to have a positive or negative energy balance depending on what your goal is!
For fat loss to happen, you will need to create a negative energy balance (calorie deficit)! This means that you will have to use up more calories than you consume.
Macronutrients:
The second most important thing to consider when trying to set a healthy diet is your daily distribution of macronutrients.
Once you’ve determined how many calories you need to achieve your goal, it’s time to focus on macronutrients! All the food you eat contains energy-providing macronutrients necessary for your body to function properly.
In this section, you get to figure out how many grams of protein, carbs, and fats you need daily to reach your fat loss goals! It’s like a math puzzle that will help you transform your body!
Micronutrients:
After setting your energy balance and macros, micronutrients are the next most important thing for reaching your fitness goals.
It’s so important to make sure you get all the essential doses of vitamins and minerals every day! Without them, your body can’t function at its best. So that’s why I asked you to follow the 80/20 diet protocol earlier!
Nutrient Timing:
After you’ve taken care of your energy balance and made sure you’re getting the right macros and micros, the fourth priority is nutrient timing!
This means focusing on the right balance of macros and micros, as well as consuming them at the right time to get the most out of your training!
It may make a slight difference but not much. So if you’re wondering what to eat before and after a workout for fat loss, it’s important to know that you need to be in a calorie deficit first for this to work!
Supplements:
You’ve got the energy balance sorted out, you know how many macros and micros to eat, and you’ve nailed down the timing – now what’s the last thing to consider? Supplements!
If you’re eating a balanced diet, you don’t need supplements! But if for some reason you can’t get all the nutrients your body needs from food, then supplements can help fill in the gaps.
So What Do You Need to Know?
The fitness industry is a HUGE industry- worth billions of dollars and supplements are a big part of that. So it’s no wonder you see people everywhere promoting them.
If you listen to those people, then according to them this nutrition pyramid is upside down. Supplements are the most important, they say. But the reality is different! In actuality, you’ll get most of your results from the first 3 parts of the pyramid: energy balance, macronutrients, and micronutrients!
Speaking of supplements – the best place to get them is at the very end of your list ONLY if you can’t meet your nutritional needs through food.
To put it simply, if you want to lose fat, follow these three golden rules: create a calorie deficit (the first component of the pyramid), fulfil your protein needs (the second component of the pyramid), and stick to the 80-20 rule (the third component of the pyramid). It’s that simple!
Wondering how to do all that? Keep reading- I’ll show you how!
Become Your Own Nutritionist
Do you ever find yourself wondering what celebrities eat in a day? They always seem to have such amazing, perfect physiques that it’s hard not to be curious.
Listening to celebrities, you may get the idea that you should follow their diet plan to a tee. But beware! Just because something works for them doesn’t mean it’ll work for you. You shouldn’t just copy their diet plan exactly as it is. Instead, you should use it as inspiration to create your own healthy version.
Celebrities have everything that you don’t- lots of money, personal nutritionists, personal trainers, and personal chefs! But that doesn’t mean you can’t be just as fabulous – you can do it all yourself. You can become our own personal nutritionist, personal trainer, and personal chef.
Absolutely! It’s easy – you just have to follow the 3 golden rules of designing a fat-loss diet. So let’s get started!
Golden Rule #1: Create a Calorie Deficit:
So let’s recap what we’ve learned – to lose fat, you must create a calorie deficit. Without this deficit, fat loss isn’t possible! Creating a calorie deficit is the FOUNDATION of your fat loss journey! No matter what happens, if you want to design your fat-loss diet, then you will HAVE TO create a calorie deficit!
But how do you create this deficit?
Theoretically, the best way to create a calorie deficit is to reduce the number of calories you take in each day while increasing your activity level and burning more calories overall! We have already covered it in detail in the last chapter.
Theoretically acceptable, but how do you do it practically?
Well, to do it practically, you must first find your DAILY CALORIC LIMIT. This is the requirement within which you have to eat food to get energy (in the form of calories!). Your caloric limit is called your MAINTENANCE CALORIES, and it’s your body’s need!
“A caloric limit (maintenance calories) is like a speed limit; it’s a guideline that’ll help you stay safe. You shouldn’t go over the speed limit when driving, and likewise, you shouldn’t eat more than your caloric limit for fat loss!”
Still confused? Let’s understand it better!
Maintenance Calories:
Remember how we represented fat loss and fat gain in the last chapter? Well, in case you forgot, let’s break it down again real quick.
[Fat Gain] = [Calorie Surplus] = [Calories(In) > Calories(Out)]
[Fat Loss] = [Calorie Deficit] = [Calories(Out) > Calories(In)]
That means, that if your calorie expenditure is greater than your calorie intake, then you’ll lose fat. But, if your calorie expenditure is less than your calorie intake, then you’ll gain fat.
But what if your calorie expenditure and calorie intake are equal?
Well, you’ll neither lose nor gain fat in this case – you’ll stay exactly as you are. And this number is called Maintenance Calories! It can be represented as:
[Daily Caloric Limit] = [Maintenance Calories] = [Calories(Out) = Calories(In)]
That means, if you want to lose fat, then you’ll need to consume fewer calories than your maintenance calories. And if you want to increase your weight, then you’ll need to consume more calories than your maintenance calories.
It’s simple! Unless you know what is your daily caloric limit, you won’t be able to eat less than that and create a calorie deficit.
But how do you know what is your daily caloric limit?
“Well, maintenance calories are nothing but an AVERAGE ESTIMATE of your TOTAL DAILY ENERGY EXPENDITURE (TDEE).”
We can denote it like this:
[Daily Caloric Limit] = [TDEE(Avg)] = [Maintenance Calories] = [Calories(Out) = Calories(In)]
It’s simple, your caloric limit, TDEE and maintenance calories are all the same! The terms are just used interchangeably. Now we’re going to use the term “Maintenance Calories” instead of all these others, so you won’t get confused!
To find out how many calories you need to maintain your weight, first, you need to calculate your total daily energy expenditure (TDEE).
Calculate Maintenance Calories:
Knowing your maintenance calories is SO important before starting your fat-loss journey. It will help you determine whether you will lose or gain on certain calorie intake.
There are two ways to find out the number.
1. Use FITTR BMR Tool:
There are a few easy steps to follow in order to obtain your maintenance calories using FITTR.
Step 1: Go to FITTR Website or App:
First, visit the FITTR website or download the FITTR app and sign up for a new account.
You can sign up for a new account directly from here: https://www.fittr.com/signup
Note: Although you are able to access FITTR tools without signing up, creating an account with them would make it easier for you to utilize the full range of their features and services for benefit in the chapters ahead.
Step 2: Go to FITTR Body Fat Calculator Tool:
In order to calculate your maintenance calories, you will need to know your body fat percentage. After logging into FITTR, please go to the Body Fat Calculator Tool and fill in the required information.
If you are already signed up, you can directly visit the fat calculator tool through this link: https://www.fittr.com/dashboard/tools/body-fat-calculator
If you are not signed up then don’t worry you can visit the fat calculator tool directly through this link: https://www.fittr.com/tools/body-fat-calculator
In the required information, you must select your gender and fill out your waist measurement (in centimeters), neck measurement (in centimeters), and height measurement (in centimeters).
To know how to take body measurements, you can refer to Chapter 6.
For example, if you are a male with a waist measurement of 96 cm, neck measurement of 39 cm and height of 165 cm, your body fat percentage will be 26% based on the calculation.
Please take note of your body fat percentage and move on to the next step.
Step 3: Go to FITTR BMR Tool:
Now go to the FITTR BMR tool and fill in all the required details.
If you are already signed up, you can directly visit the fat calculator tool through this link: https://www.fittr.com/dashboard/tools/bmr-calculator
If you are not signed up then don’t worry you can visit the fat calculator tool directly through this link: https://www.fittr.com/tools/bmr-calculator
Now, you need to select your gender and exercise frequency and provide your age, weight (in kg), height (in cms), and body fat percentage in the required details.
According to your activity levels, select your exercise frequency. If you weight train 5-6 days a week, select the exercise frequency ‘3-5 times a week’.
Enter the body fat percentage, which you calculated in step 2, into the ‘Body Fat %’ field.
For example, if you are a male aged 28 years, 165 cm tall and 80 kg, going to the gym 3-5 times a week with a body fat percentage of 26%, your BMR would be 1582 Kcal and your TDEE would be 2452 Kcal.
So, your TDEE = Maintenance Calorie = 2452 Kcal ≈ 2400 Kcal
And, you BMR = 1582 Kcal ≈ 1550 Kcal
People often overestimate their activity levels. They think they’re more active than they actually are. Therefore, by estimating the maintenance calories, we changed it to 2400 Kcal and BMR to 1550 Kcal.
2. Use The Katch-McArdle Formula:
When it comes to weight loss or gain, calories are king. And while there are a lot of variables that go into calculating how many calories you should be eating (age, activity level, etc.), there is one equation that can give you a pretty accurate estimate of your maintenance calories—the number of calories you need to eat to neither lose nor gain weight.
Here are the steps to estimate maintenance calories with an equation:
- Step #1: Calculate your lean body mass (LBM) using the Boer formula
- Step #2: Calculate your BMR using the Katch-McArdle formula
- Step #3: Calculate your TDEE using the Katch-McArdle Multipliers
With that basic explanation out of the way, let’s get into the specific steps:
Step #1: Calculate your Lean Body Mass (LBM):
In order to estimate lean body mass, we will use the Boer formula. Which is as follows:
- If you are men, LBM = (0.407 × weight [kg]) + (0.267 × height [cm]) – 19.2
- And if you are women, LBM = (0.252 × weight [kg]) + (0.473 × height [cm]) – 48.3
For example, let’s say you are a male who weighs 80 kg and is 165 cm tall. Then, according to the Boer formula, your lean body mass would be calculated as follows.
LBM = (0.407 × 80) + (0.267 × 165) – 19.2
LBM = 57.415 kg
Boer’s formula estimates your lean body mass as 57.415 kg, which we will use in the next step.
Step #2: Calculate your BMR:
In order to estimate BMR, we will use the Katch-McArdle formula. Which is as follows:
BMR = 370 + (21.6 × Lean Body Mass [kg])
For example, if you are a male who weighs 80 kg and is 165 cm tall, your lean body mass would be 57.415 kg. Then, according to the Katch-McArdle formula, your BMR would be calculated as follows.
BMR = 370 + (21.6 × 57.415)
BMR = 1610.164 Kcal ≈ 1600 Kcal
Katch-McArdle’s formula estimates your BMR as 1600 Kcal, which we will use in the next step.
Step #3: Calculate your TDEE:
In order to estimate TDEE, we will use the Katch-McArdle multipliers. Which are as follows:
| Activity Levels | Multiplier |
|---|---|
| If you are sedentary (little or no exercise) | 1.2 |
| If you are lightly active (light exercise/sports 1-3 days/week) | 1.375 |
| If you are moderately active (moderate exercise/sports 3-5 days/week) | 1.55 |
| If you are very active (hard exercise/sports 6-7 days a week) | 1.725 |
| If you are extra active (very hard exercise/sports & physical job or 2x training) | 1.9 |
You will need to select a multiplier according to your activity levels. Once you have done so, you can use the following formula to calculate your TDEE.
TDEE = BMR × Multiplier
For example, if you are moderately active, that is, you do gym or any other sports 3 to 5 times a week. Then, according to the Katch-McArdle formula, your TDEE would be calculated as follows.
TDEE = 1600 × 1.55
TDEE = 2480 Kcal ≈ 2400 Kcal
So, your TDEE = Maintenance Calorie = 2480 Kcal ≈ 2400 Kcal
And, you BMR = 1610.164 Kcal ≈ 1600 Kcal
People often overestimate their activity levels. They think they’re more active than they actually are. Therefore, by estimating the maintenance calories, we changed it to 2400 Kcal and BMR to 1600 Kcal.
It is important to note that these estimates are just that – estimates. They may not be completely accurate for everyone. Therefore, it is important to monitor your weight and adjust your calorie intake as needed. In the following chapters, we will provide an in-depth exploration of how to make modifications to your calorie intake by keeping track of your weight.
Meanwhile, now that you know the estimate of your maintenance calories, let’s talk about finding an optimal calorie deficit!
Determine An Optimal Calorie Deficit For You:
Finding your maintenance calories is just the first step! The next question is: how much of a calorie deficit should you create?
You don’t have to starve yourself to create a calorie deficit. You need to maintain control over your calorie deficit so it’s neither too much nor too little. Your calorie deficit should be optimal for you!
If you have too large of a calorie deficit, it won’t be sustainable. Plus, your gym performance will suffer and you’ll start to lose your muscle mass.
On the contrary, if you keep your calorie deficit very low, you won’t see results and won’t be motivated to lose fat. It’s not sustainable either!
So what’s the best calorie deficit? Let’s find out!
You can create a calorie deficit in three different ways, and each one has a different rate of deficit!
| Calorie Deficit | Deficit Rate |
|---|---|
| Small | 10%—15% |
| Moderate | 16%—25% |
| Large | 26%—35% |
Small calorie deficit: In a small calorie deficit, you have to keep your rate of the deficit between 10% to 15%. That means, in a small calorie deficit, you have to make sure you’re eating 10% to 15% less than your maintenance each day.
Moderate calorie deficit: In a moderate calorie deficit, you have to keep your rate of the deficit between 16% to 25%. That means, in a moderate calorie deficit, you have to make sure you’re eating 16% to 25% less than your maintenance each day.
Large calorie deficit: In a large calorie deficit, you have to keep your rate of the deficit between 26% to 35%. That means, in a large calorie deficit, you have to make sure you’re eating 26% to 35% less than your maintenance each day.
You have to choose the optimal rate for yourself from these rates very wisely. Too much or too little and your whole plan falls apart. You have to keep it under control to see the results you want!
Now the question is, how do you know what the optimal calorie deficit rate is for you?
Woo! To get the answer, you first have to do a rough calculation to find out what percentage of fat you have in your body. You can simply use this calculator to calculate your body fat percentage: https://www.fittr.com/tools/body-fat-calculator
There are three possible outcomes after doing the calculation. You could end up in one of three different categories!
| Body Fat% | Category |
|---|---|
| >30% | Obese |
| 15%—30% | Overweight |
| <15% | Lean |
Note: The lower the fat percentage you are in, the more vulnerable you are to muscle loss during a calorie deficit.
Obese: You come under the obese category if your body fat percentage is above 30%. Since you have HIGH-fat percentage and you’re not very prone to muscle loss, you can create a large calorie deficit in the beginning and lose fat faster than other people!
Overweight: You come under the overweight category if your body fat percentage is between 15% to 30%. Since you have a MEDIUM fat percentage and you’re medium prone to muscle loss, you can create a moderate or a small calorie deficit!
Lean: You come under the lean category if your body fat percentage is below 15%. Since you have LOW-fat percentage and you’re very prone to muscle loss, you can create a small calorie deficit!
Look at this image! You can understand this better from it.
So people who are lean and want to be leaner can create a small calorie deficit, and obese people can create a large calorie deficit! The more fat you carry, the bigger your calorie deficit can be!
All you gotta do is find out which category you fall under lean, overweight, or obese. Then you can easily decide the optimal fat loss rate for yourself!
In the prior section, we calculated the maintenance calories for a male aged 28 years, weighing 80 kilograms and having a height of 165 centimeters as well as 26% body fat. Upon calculating, we have determined that the maintenance calories are 2400 Kcal.
So now let us try to understand the table with this example.
- Since the body fat percentage of this person is 26% then it will come under the overweight category.
- Now since this person comes under the overweight category, he can create a small to moderate calorie deficit.
- Now since this person can create a small to moderate calorie deficit, he can keep his deficit rate between 16% to 25%. Going beyond this figure is not recommended.
So let’s say this person wants to maintain the maximum calorie deficit rate i.e. 25%, then what will be the deficit multiplier according to the table?
Well, calorie deficit multiplier = 0.75
Now let’s use this calorie deficit multiplier to find the daily calorie budget.
Determine Daily Calorie Budget For You:
You did it! You found your maintenance calories and then your calorie deficit multiplier. Now it’s time to find your daily calorie budget!
Just like you have a monthly budget for expenses, more than which you cannot spend – similarly, now you will have a daily budget for calorie consumption.
How to calculate your daily calorie budget? Well, you can easily calculate your daily calorie budget with this formula:
Your daily calorie budget = (Your estimated maintenance calories) × (Your calorie deficit multiplier)
Now since in the example we had calculated the maintenance calories of that person as 2400 Kcal and calorie deficit multiplier 0.75, then his daily calorie budget = 2400 × 0.75 = 1800 Kcal
When this individual designs their diet plan, then his daily calorie allowance will be 1800 Kcal.
Golden Rule #3: Fullfill Your Protein, Fats & Carbs Needs:
Now that you know your daily calorie budget and how many calories you need to consume in a day, it’s time to set your macros. That enables you to determine the quantity of proteins, fats and carbohydrates you consume daily within your total amount of calories allowed.
We’ve already discussed that there are 4 calories in 1 gram of protein, 9 calories in 1 gram of fat, and 4 calories in 1 gram of carbs—and that every macronutrient plays an important role in your diet. So what’s the perfect macronutrient split that will help you achieve your goals? Let’s find out!
Set Your Protein:
Protein is a major player in your diet! Therefore it’s necessary to set the protein first!
The Recommended Dietary Allowance (RDA) for protein is only 0.8 grams of protein per kilogram of body weight. But when you want to get fit, your goals are a bit higher! If you want to be in your best shape, you have to do better than the average person, right?
In fact, you’re going to the gym and bringing micro-tears into your muscles, so your protein requirements will definitely increase. You’ll need to fuel those muscles so they can repair and grow stronger.
So how much protein do you need?
You have to operate in a range. So the lower side of the range is 1.6 grams of protein per kilogram of body weight, the middle of the range is 1.8 grams of protein per kilogram of body weight, and the high side of the range is 2.2 grams of protein per kilogram of body weight.
We consider the middle of the range of 1.8 gms/kg as your daily protein need. So let us take the example of the same person whose weight is 80 kg.
So, daily protein need = 80 × 1.8 = 144 gms
So if that person wants to make sure he is getting enough protein, he should aim for around 144 grams per day. This means that as long as his daily intake is between 140 and 150 grams, he’s on the right track!
Note 1: If you are obese, then in the beginning you can operate on the lower side of protein i.e. 1.6 g/kg because your body has a lot of stored body fat! Protein is mainly related to your muscle mass.
Note 2: If you're just starting out, aim for 1.2 grams of protein per kilogram of body weight. Then, slowly and gradually increase your intake until you're getting the right amount of protein for your needs. Your stomach slowly gets used to the new diet and new protein intake!
Set Your Fats:
People are always looking for low-fat or fat-free foods. They wonder if the item contains little to no fat, then they can eat as much as they want. They think that just because it’s fat-free, it won’t make you fat. But that’s not true at all. It’s a trap you can easily fall into!
Just as protein is essential for your health, in the same way, fat is also important!
Do you want to know how much fat you should be eating every day?
You should make sure to have at least 0.6 grams of fat per kilogram of body weight. This is essential for staying healthy and keeping your energy levels up.
So let us take the example of the same person whose weight is 80 kg.
So, daily fat need = 80 × 0.6 = 48 gms
So if that person wants to make sure he is getting enough fat, he should aim for at least 48 grams per day.
Set Your Carbs:
I’m sure you have heard a number of people express that consuming rice can lead to weight gain. Those individuals who lack knowledge in nutrition opt to remove carbohydrates from their diets and oftentimes recommend the same to others. This is SO wrong!
It is essential to ensure that your carbohydrate intake remains appropriate, just as it is necessary to ensure that adequate amounts of both protein and fat are consumed on a daily basis.
So how many carbs should you eat in a day?
You know that your calories come from all three macronutrients- protein, fat and carbs. Out of that, you have already determined your needs for protein and fat; the remaining calories can come from carbohydrates.
So let us take the example of the same person again. We’ve done the calculations, and here’s what we know so far:
- Daily protein need = 144 gms
- Daily fat need = 48 gms
We already know that 1 gm of protein contains 4 cal and 1 gm of fat contains 9 cal. So if we want to know how many calories that person is consuming from protein and how many calories that person is consuming from fats, all we have to do is a simple calculation!
Daily calories intake from protein = 144 × 4 = 576 Kcal
It is already established that a gram of protein yields about 4 Kcal, so if this person consumes an average of 144 gm each day, then the total intake from protein would be 576 Kcal.
Similarly, daily calorie intake from fats = 48 × 9 = 432 Kcal
It is already established that a gram of fat yields about 9 Kcal, so if this person consumes an average of 48 gm each day, then the total intake from fat would be 432 Kcal.
Now since the daily calorie bug is 1800 Kcal, so, remaining calories = 1800 Kcal – 576 Kcal – 432 Kcal = 792 Kcal
Since the daily calorie budget is fixed which is 1800 Kcal and out of that 576 Kcal is coming from protein and 432 Kcal is coming from fat, then it is obvious that the remaining 792 Kcal will come from carbs only.
It is already established that a gram of fat yields about 9 Kcal, so if you want to measure the carbs intake of that person in grams, then simply divide carbs calories by 4.
So, daily carbs need = 792 ÷ 4 = 198 gm
So that person can include 198 gm carbs in his remaining calorie budget.
Pro tip: The Ratio of Fat and Carbs Doesn't Matter: Talking about carbs and fats. You can pretty much eat whatever ratio of carbs and fats you want! Seriously, it doesn't matter if you go high fat or high carb - as long as you're eating in a calorie deficit and fulfilling your protein needs, you'll see results!
If you're being mindful of your calorie and protein intake, then you can have whatever carb and fat combo you want! indulge in what sounds most delicious to you—something you can keep up with in the long term.
Golden Rule #3: Follow 80-20 Rule:
Now that you know how many calories you have to consume through protein, fats and carbs each day, it’s time to figure out how you’ll make your own personal diet plan!
You can create the perfect diet plan without restricting yourself! You just need to follow the 80/20 rule and include healthy whole foods in 80% of your meals and you can indulge in your favorite foods in the remaining 20%.
So let’s understand what these whole and processed foods are!
Whole Foods:
Whole foods are foods as close to their natural states as possible. This means that they’re minimally processed and in their most unaltered form possible. They’re perfect for your plate because they aren’t processed or man-made. Plus, they taste really good and offer tons of nutrients.
Here’s the list of whole foods that should cover 80 percent of your personal diet plan:
- Whole grains
- Vegetables
- Fruits
- Nuts, seeds
- Meat, fish, egg
- Beans and legumes
- Dairy
- Herbs and spices
These are the foods you should be eating every day to make sure you’re getting all the nutrients you need!
Processed Foods:
Processed foods are those that have been altered in some way, from their natural form. Many processed foods contain additives and preservatives to keep them looking and tasting fresh, but over time these chemicals can cause health problems. Processed foods can also be full of empty calories and contribute to weight gain.
Although processed foods are made from whole foods, they don’t contain all the same nutrients as whole foods! Micronutrients like vitamins and minerals are reduced during processing.
Some examples of processed foods include cakes, biscuits, pastries, ready-to-eat noodles, soft drinks and more.
Why Whole Foods?
There are many reasons why you should eat whole foods. For one, they are more nutritious than processed foods. Whole foods contain all of the vitamins, minerals, and antioxidants that your body needs to function properly. Processed foods, on the other hand, often contain empty calories that can lead to weight gain and health problems over time.
Another reason to eat whole foods is that they are more filling than processed foods. This is because whole foods contain fiber, which helps you feel full for longer after eating. Processed foods typically lack fiber and other nutrients that keep you feeling satisfied. As a result, you may find yourself snacking more often if you consume them regularly.
Awesome! Now that you know what you want to include in your diet plan, it’s time to get started and create a diet plan. Let’s do this!
Sample Diet Plan
The time has finally come to create a diet plan! 😍😍
But before we get started, you’re gonna need to invest in a KITCHEN SCALE. 🙂🙂
You will need a kitchen scale to measure your food intake, and it is one of the most important pieces of equipment you can have. Measuring your food is the only way to track how many calories you’re consuming. If you eat without measuring, you’ll never know how many calories you’re consuming and that will impact your progress!
Okay, so before we continue, I’m assuming you have a kitchen scale to measure your food.
So when you move to the next step, there are some simple yet very important rules for you to follow while creating your diet plan!
Rule #1: Always measure raw foods and uncooked: Did you know that the weight of your food can actually change when you cook it? Yep, things like water and oil can cause their weight to fluctuate. For example, every person puts in different amounts of water while cooking rice. Therefore, the weight of cooked rice will be different for each person. But if the rice is measured raw, then its weight will be the same for everyone. So always measure food raw and then cook it.
Rule #2: Always measure oil separately: You’re not just going to eat boiled food. You’ll definitely use oil, ghee, or butter for cooking, so you need to measure it out separately.
Rule #3: First, set your protein: When it comes to planning your meals, protein should be your number one priority. Why? Protein is essential for helping you build and maintain muscle mass, and it can also help regulate your metabolism. So first of all, make sure to include foods in the diet that contain more protein!
Rule #4: Set your fats and carbs: Once you’ve set your protein intake for the day, you can move on to fats and carbs. While both are important for overall health, they don’t play as big a role in muscle building as protein does. So don’t worry too much about getting the perfect ratio of fats to carbs – just make sure you’re getting the minimum amount of fats!
Rule #5: Include enough green leafy veggies: If you’re looking to improve your overall health, make sure to include plenty of green leafy veggies in your meals. They are packed with nutrients, fibre, and antioxidants that can help protect against various diseases. Some of the most popular options include spinach, kale, and Swiss chard. You don’t need to count calories for green veggies because they’re practically zero-calorie foods!
Plan Your Meals With the FITTR:
Now that you know all the rules, it’s time to put them into practice and plan your meals. So before you start planning your meals, you should write down all the essential details you calculated a while ago in one place. Having everything in one spot will help you stay organized and on track!
In the previous chapter, we used an individual example to illustrate how to calculate TDEE and calorie budget based on his current body composition. Let us continue with that same example.
Now, organize the details. It should look like this:
| Details | Data |
|---|---|
| Maintenance calories | 2400 Kcal |
| Daily Calorie wage | 1800 Kcal |
| Protein | 144 gms (576 Kcal) |
| Fat | 48 gms (432 Kcal) |
| Carbs | 198 gms (792 Kcal) |
Now you get to customize your meals by divvying up 1800 calories however you want. Just make sure to include approximately 144 grams of protein in your diet.
You can distribute 1800 calories in any number of meals. For example, I will distribute it in 4 meals which will include Breakfast, Lunch, Evening Snacks, and Dinner.
Why only 4 meals? I love eating 4 times a day. It’s so convenient and my lifestyle is perfect for it. You can easily distribute your meals into 2, 3, 4, or 5 meals depending on what works best for you.
We will be utilizing the FITTR to develop a personalized diet plan for you. Take a moment to sign up now, as this is highly important. To sign up you can visit this link: https://www.fittr.com/signup
The FITTR is awesome for designing diet plans. It has a huge database of foods and their nutritional values, so you can easily find out how many calories, proteins, fats and carbs are in each one. So before designing your diet plan. It’ll help you stay on track and make sure you’re getting all the nutrients you need. Plus, it’s just really handy to have around!
You can create your diet plan in 2 easy steps with the help of the FITTR. Just enter your details and start tracking what you eat – it’s that simple!
So, let’s start designing your personalised diet plan:
Step #1: Save Your Calories and Macros Details on FITTR:
You need to save your calories and macros details on FITTR. This is such a helpful tool, especially for those who are always on the go. Check out this detailed video to learn how.
To feed your calculated calories and macro details into FITTR, first log in to the FITTR dashboard and then click on the “Tools” section of the left sidebar.
Now go to the “Diet Tool” section!
…and then you’ll get the “Diet Tool” screen where you can set your calories, macros, and diet plan:
To feed your calculated calories and macro details click on the “Update Macros” button on the right sidebar.
Now enter your daily calorie budget in the “Calories” text box and select the diet type as “Custom”. Also, once you’ve set your desired amount of proteins, carbs, and fats using the color slides, be sure to press the “Update” button!
Now your calories and macro details are saved. This will look like this in the right sidebar of the diet tool.
Now you can finally start creating your very own diet plan!
Step #2: Create Diet Plan On FITTR:
The FITTR Diet Tool is amazing. You can easily create your own diet plan, add your favorite foods, and track the calories and nutrients. This is going to help you make healthy choices and reach your goals!
But, you can’t just start whipping up a diet plan willy-nilly. You need to be aware of the best sources of protein-rich foods because before you do anything else, you’ve gotta make sure you’re getting enough protein!
So if you’re looking to up your protein intake, here are some delicious options. Whatever your taste preferences are, there’s definitely something on this list for you.
This list is amazing. You’ll know exactly how much of each food you need to take to get 25 grams of protein, and how many calories you’ll get from it!
Non-veg Food Sources to get 25 gms Protein:
| Food | Quantity | Calories |
|---|---|---|
| Chicken breast | 100 gms | 127 cal |
| Rohu fish | 145 gms | 141 cal |
| Basa fish | 115 gm | 176 cal |
| Surmai fish | 100 gms | 181 cal |
| Tilapia fish | 100 gms | 131 cal |
| Prawns | 140 gms | 137 cal |
| Salmon fish | 125 gms | 246 cal |
| Pomfret black fish | 125 gms | 139 cal |
| Pomfret white fish | 150 gms | 131 cal |
| Lamb | 160 gms | 401 cal |
| Eggs | 4 large | 280 cal |
| Egg white | 8 pieces | 96 cal |
Veg Food Sources to get 25 gms Protein:
| Food | Quantity | Calories |
|---|---|---|
| Soya chunks | 50 gms | 173 cal |
| Tofu | 250 gms | 245 cal |
| Seitan | 100 gms | 260 cal |
| Edamame | 210 gms | 254 cal |
| Lentils | 100 gms | 350 cal |
| Beans | 100 gms | 350 cal |
| Spelt | 170 gms | 575 cal |
| Hemp seeds | 80 gms | 469 cal |
| Spirulina | 45 gms | 131 cal |
| Soy Milk | 750 ml | 405 cal |
Dairy Food Sources to get 25 gms Protein:
| Food | Quantity | Calories |
|---|---|---|
| Paneer | 140 gms | 395 cal |
| Cheese slice | 6 piece | 390 cal |
| Milk | 750 ml | 390 cal |
| Curd | 630 gm | 397 cal |
| Greek yogurt | 350 gms | 252 cal |
| Gouda cheese | 105 gms | 365 cal |
| Mozzarella cheese | 100 gms | 292 cal |
| Whey protein | 1 scoop | 120 cal |
Now that you have a list of some amazing protein-rich foods, you can easily create your own drool-worthy protein-packed diet. Check out this awesome and interesting video to learn how.
To create your diet plan with FITTR, first, log in to the FITTR dashboard and then click on the “Tools” section of the left sidebar.
Now go to the “Diet Tool” section!
…and then you’ll unlock the “Diet Tool” where you can get really specific with your meal planning. You can divvy up your foods according to your macro goals for each meal (Breakfast, Lunch, Snacks, Dinner).
Now you have to pay attention to two sections simultaneously. First, the green highlighted part. Second, the red highlighted part.
In the green part, you get to add all the delicious food items you want to include in your diet plan. And in the red part, you get to track their TOTAL CALORIES and TOTAL MACROS – so you can make sure you’re staying on track.
Before adding foods, make sure to turn on the “Show nutrients” toggle button so you can see the nutritional values of individual food items.
A search box is given next to Breakfast, Lunch, Snacks, and Dinner! With the help of this awesome tool, you can search for all of your favorite foods and add them to your diet plan.
For example, if you want to include boiled eggs in breakfast, then you have to type ‘boiled egg’ in the search box next to ‘breakfast’.
After you type in the food name, an awesome list like this will open up in front of you. You get to choose how many boiled eggs you want! Just define “4 large” and then click on the food to add it to your breakfast.
You can select your quantity according to the food item in grams, pounds or milliliters!
You’ve gotta make sure you’re meeting your protein intake first. So get your favorite foods from the list of protein-rich items above and add them to your diet plan.
Try to fulfil your protein need by distributing your favorite protein-rich items one by one in your breakfast, lunch, snacks and dinner!
After filling up on protein at every meal, your diet will look like this.
You also have to keep track of the total calories and macros for each food item. That makes it so easy to add them to your diet plan by increasing or decreasing the quantity.
Similarly, while tracking calories, protein, carbs and fats, artfully arrange the rest of your delectable food items in your meals!
Remember to add butter, oil, or ghee separately!
Also, make sure to include enough green vegetables!
If you’re not getting enough protein, up the amount of protein-rich food you’re eating and cut back on carbs or fats (whichever is higher).
After doing all this you will have your very own diet plan that meets all your calorie and macro needs!
Your own fat loss diet plan is ready to go! Simply tick the box after you consume each food to track your macros. Voila!
Wahoo! You did it! After ticking all the consumed foods throughout the day, you can check the “Consumed” section to see how perfectly you stuck to your diet plan today.
You can also DOWNLOAD your diet plan chart! To download, simply click on the three dots located in the top right corner of the “Diet Tool” section and click on “Export Plan”.
Your diet plan chart will look something like this after you download it!
If you are a vegetarian, then you can prepare your diet plan by adding delicious veg food sources in the same way.
Pro Tip: Troubling adding Exact macros?! No problem! As long as you meet your calorie and protein intake, you'll be just fine!
Wrapping Up!
You have to create a calorie deficit, set your macros and add whole foods to make your perfect diet plan.
First, figure out how many calories you need to just maintain your current weight (your maintenance calories or TDEE). Then calculate the number of calories you can cut back (your optimal calorie deficit), and calculate how many calories per day you should consume for fat loss (your daily calorie budget).
If you are worried about such a long calculation, you can easily find out your daily calorie buget by subtracting 200-300 calories from your maintenance calories. No need to be confused by lengthy calculations!
I told you earlier that maintenance calories are just an estimation, so your daily calorie budget will also be an estimate. No matter what formula you use to calculate your maintenance calories, the calculation will always be an estimate.
If you want to lose fat, cutting calories is key. Whether you cut 200 calories, 300 calories or more from your maintenance calories, you’ll see fat loss. The difference will be in how quickly you lose fat.
Just start your journey by considering the maintenance calories right and you’ll be on your way!
Your goal should be to just start your fat loss journey. Later, if you notice that your maintenance calories are off, you can easily adjust them.
So basically, you don’t need to title your diet plan in order for it to be successful. As long as it follows the three golden rules, then it’s perfect for you!
CHAPTER 4:
How Fast You Should Lose Weight
At the outset of this chapter, we will discuss why aiming to lose fat quickly is not advised.
Then, we will discuss the highest degree of velocity you can achieve in your fat loss journey without any unwanted losses.
Then, we will evaluate if your rate of weight loss is as expected.
Lastly, to ensure the success of your fat loss journey and diet plan, you will gain skills on how to appropriately troubleshoot and modify any potential issues.
Let’s dive right in.
Why Rapid Weight Loss Might Not Be the Best for Your Health
Losing weight quickly may seem like the best way to achieve your ideal body, but it’s not always the safest or most sustainable method. There are a number of reasons why you should avoid targeting fast weight loss:
1. Muscle Loss:
When you lose weight too quickly, you’re more likely to lose muscle mass along with fat.
This is because when you restrict calories and exercise more, your body enters a state of semi-starvation. In this state, your body tries to conserve energy by burning muscle for fuel instead of fat.
This can lead to not only decreased strength and decreased metabolism, but also increased hunger and cravings.
2. Slow Metabolism:
Losing weight too fast may actually slow down your metabolism!
When you try to lose weight fast, you often lose muscle along with fat. Muscles are more metabolically active than fat, so the metabolism slows down when there’s less muscle.
Along with this, dropping weight quickly can lead to a plunge in hormones that help regulate your metabolism. This can cause your metabolic rate to slow down!
A sluggish metabolism can be your worst enemy. A slow metabolism burns fewer calories, making weight loss more difficult. And when you do lose weight, a slower metabolism means it’s easier to regain the weight you’ve lost.
So be careful if you’re trying to lose weight quickly – you don’t want to end up making it harder for your body to shed those extra pounds.
3. Nutritional Deficiencies:
When you involve cutting out entire food groups or severely restricting calories. This can lead to lead to nutritional deficiencies if followed for an extended period of time.
Here are some of the seriously scary things that can happen when you don’t get enough nutrients!
Hair loss: Watch out for potential hair loss if you’re looking to lose weight fast! Your body might not get enough nutrients to support hair growth if you’re not careful.
Poor immune system: Losing weight too quickly could put you at risk for developing infections or other illnesses.
Fatigue: While targeting fast weight loss, if you’re feeling tired all the time, even after getting a good night’s sleep, it could be a sign that you’re not getting enough iron, vitamin B12 or folate.
Constipation: One of the side effects of rapid weight loss is constipation. When you lose weight quickly, your body does not have time to adjust and may not be able to absorb all the nutrients it needs from food. This can lead to constipation. If you are constipated, you may feel bloated, uncomfortable, and have difficulty passing stool. Constipation can also cause abdominal pain.
4. Not Sustainable:
One of the biggest dangers of fast weight loss is that it’s often not sustainable. Most people who lose weight quickly end up gaining it all back (and then some). This is because crash diets and other restrictive eating plans are simply not sustainable in the long-term.
When you deprive your body of the food it needs, it will eventually rebel and you’ll end up binging on all the foods you were trying to avoid. This could lead to long-term weight gain and, ironically, you could end up weighing more than you did before you started your diet.
It’s also important to remember that crash diets are not sustainable. You may be able to drop a few pounds quickly by severely restricting your calories, but it’s not a healthy or sustainable way to live. Once you go back to eating normally, you’ll likely regain any weight you lost (and then some).
So, if you want to lose weight permanently, then keep this thing in your mind: the best way to lose weight is slowly and steadily!
But how slowly?! Let’s understand!
Slow and Steady Wins The Race
YES! It’s every human’s natural tendency to want to do things fast. Everyone wants to save time and effort. Everyone wants results ASAP!
Programs and supplements that promise quick weight loss go viral because people are desperate for a solution. And quick weight loss is an attractive proposition, even if the results aren’t necessarily sustainable.
But in reality, when it comes to fat loss, only the slow and steady wins the race. No one else! That’s right, if you want to lose fat and keep it off, you need to take things slowly.
Slow doesn’t mean you lose fat so slowly that you can’t see any progress. You need to lose fat at such a pace that you can also see progress and it is also healthy for you.
This way, you’ll be more motivated to keep going and see even better results in the long run!
So what’s the healthy and sustainable pace of fat loss that’ll give you the best results?
Realistic Fat Loss Goals:
If you’ve just watched a YouTube video about crash dieting and you think you can lose 20 kg in a month by following the same plan, then you’re in a trouble! Your goals are unrealistic!
Or, you’ve just become a part of a weight-loss program that guarantees you’ll shed belly fat in a week and you’re excited about it! Then your goals aren’t realistic either!
Goals are so important! But they should be realistic, of course. Otherwise, you’ll likely end up disappointed and frustrated.
So, how do you set realistic goals?
If you want to set realistic goals, first, make sure to know what effort you’ll have to put in! Then, figure out how far you can push your efforts to get the maximum result without any damage- in other words, how much you can realistically achieve.
When it comes to fat loss, your efforts are clear. You just need to focus on one thing to see results– you have to lose fat by creating a calorie deficit. And when it comes to pushing the effort, you have to create a calorie deficit for fat loss only to the extent that your muscles are not damaged.
In short: you have to lose fat while preserving all your muscles.
How can you achieve this?
Know Your Muscle Loss Threshold:
It’s not about how quickly you’re shedding pounds—it’s about how quickly you can lose fat while preserving all your muscles!
Your body’s number one priority is to keep you alive that is, survival.
When you create a calorie deficit, your body kicks into survival mode and starts burning fat for energy. But if the calorie deficit becomes too high, your body will start burning muscle muscles along with fat.
We don’t want that at all.
If you push too hard, you could damage your muscles and set yourself back. That’s why it’s crucial to know your Muscle Loss Threshold – so you can save yourself from losing muscle mass!
But how do you know your Muscle Loss Threshold?
Well, according to a 2005 study, our bodies can burn fat up to 31 calories per pound of body weight in a day!
If you weigh 80 kilograms, that would be 176 lbs in pounds.
And, if your body fat percentage is 26%, so your body has a total of (176 x 26) ÷ 100 = 45.76 pounds of body fat!
And, that means you can burn a MASSIVE 45.76 x 31 = 1418.56 calories in a day!
And, that means you can burn a MASSIVE 1418.56 x 7 = 9929.92 = 9930 calories in a week!
And, since there are roughly 3500 calories per pound of fat tissue so you can lose 9930 ÷ 3500 = 2.837 = 2.84 pounds of fat per week.
That is 1.288 kilograms per week.
This means if you weigh 80 kg (176 lbs) and your body fat percentage is 26%, then you can target a maximum fat loss of 1.288 kg (2.84 lbs) per week without losing your muscle mass.
But wait, there’s more! Here come some terms and conditions.
You have to do everything right to achieve this. Your nutrition should be excellent, you should be resistance training, your sleep quality should be great and your recovery should be on track too!
But unfortunately, it is very difficult to always do everything perfectly. There will be ups and downs which will affect your nutrition, training and recovery.
So let’s assume that even if things aren’t perfect, your body can still burn fat at 25 calories per pound of body weight. So in this case your calculations will be something like this:
- In pounds body weight: 80 kg x 2.2 = 176 lbs
- If your body fat percentage is 26%, so your total body fat: (176 x 26) ÷ 100 = 45.76 pounds
- You can burn calories in a day: 45.76 x 25 = 1144 calories
- You can burn calories in a week: 1144 x 7 = 8008 calories
- You can lose fat per week (pounds): 2.288 lbs
- You can lose fat per week (in kilogram): 1.037 kgs
Don’t panic if you found this calculation a bit tricky. Greg Nuckols, the founder of Stronger By Science, has found a SUPER simple way to make calculations easier – and it’s going to help SO many people! Here’s the formula:
Body fat percentage ÷ 20 = percentage of your current body weight you should aim to lose per week.
This formula is awesome! Divide your current body fat percentage by 20 and you will get your weekly fat loss rate. For example, if your body fat percentage is 26%, then your weekly fat loss rate will be 26 ÷ 20 = 1.3%.
So if your body weight is 80 kg then you can lose (80 x 1.3) ÷ 100 = 1.04 kilogram of body fat in a week.
That is 2.2928 pounds of body fat in a week.
Simple, right?
See how the value we extracted using the formula matches the value we calculated earlier. So you can find your weekly fat loss rate the same way! Since both methods are giving you the same value, you should use the shortcut method and go with the formula!
Remember that this is the maximum rate of fat loss. You can lose fat more slowly than this and that is perfectly fine. Just make sure not to exceed your maximum limit.
Refine Your TDEE and Daily Calorie Budget
Good work! You now have a personalized diet plan and you know how quickly you can lose fat without compromising your muscle mass.
This is a great time to check in and see if you’re on track with your weekly fat loss target. If not, you can make adjustments to your maintenance calories and Daily Calorie Budget.
So before beginning, be sure to write down everything we calculated so far in one place. We have already done calculations for an 80 kg body weight person whose body fat percentage is 26%. We will use the same details here. So you have to write the details like this:
| Details | Data |
|---|---|
| Body weight | 80 kg |
| Body fat | 26% |
| Maintenance Calories | 2400 Kcal |
| Daily Calorie Budget | 1800 Kcal |
| Total Calorie Deficit | 600 Kcal |
| Maximum fat loss per week | 1.04 kg |
Because you are creating a calorie deficit of 600 calories each day, this will add up to a deficit of 600 x 7 = 4200 calories over the course of one week.
Since 1 pound of fat is usually lost for every 3500 calories in a deficit, then approximately “4200 ÷ 3500 = 1.2 pounds” of body fat should be lost in 4200 calories.
That is around 0.544 kilograms per week.
So, if your weight is 80 kg, your body fat percentage is 26%, maintenance calories are 2400 Kcal, and your daily calorie budget is 1800 Kcal. This means you would be creating a deficit of 600 calories a day and 4200 calories in a week.
According to our calculations, you can expect to lose around 0.54 kilograms (1.2 pounds) each week.
So to avoid any misunderstanding, I will write all the details again here.
| Details | Data |
|---|---|
| Body weight | 80 kg |
| Body fat | 26% |
| Maintenance Calories | 2400 Kcal |
| Daily Calorie Budget | 1800 Kcal |
| Total Calorie Deficit (in a day) | 600 Kcal |
| Total Calorie Deficit (in a week) | 4200 Kcal |
| Maximum fat loss (per week) | 1.04 kg |
| Expected weight loss (in a week) | 0.54 kgs (1.2 lbs) |
Simple, right?
So now there are five possible scenarios.
- In the first scenario, you are losing weight at the expected rate.
- In the second scenario, you are losing weight more slowly than the expected rate.
- In the third scenario, you are losing weight faster than the expected rate.
- In the fourth scenario, you are gaining weight.
- In the fifth scenario, you are neither losing nor gaining weight.
Let’s break it down and understand all the scenarios one by one!
First Scenario: When You Are Losing Weight At The Expected Rate:
Let’s discuss the first scenario in detail. But first, I would like you to take note of your weight readings from weeks 2 and 3 and write them down in one place as seen below.
| Week 2 Weight Readings | Week 3 Weight Readings |
|---|---|
| 79 | 78.5 |
| 78.8 | 78.3 |
| 78.9 | 78.2 |
| 78.6 | 78.4 |
| 78.7 | 78.1 |
| 78.5 | 78 |
| 78.6 | 77.8 |
| Average- 78.72 kg | Average- 78.18 kg |
If you calculate your weight loss over the course of a week, you’ll see that you’re losing about 78.72 – 78.18 = 0.54 kg.
Now, if you compare your current weight loss to your expected weight loss, you will find that they are equal i.e. 0.54 kg.
What does that mean?
Congratulations! This means your maintenance calories are right on track and don’t need to be changed.
In my opinion, a fat loss of 0.54 kg per week is an excellent accomplishment. It’s possible you might need to lose fat a little more quickly. If so, in that case, you can slightly increase your weekly fat loss rate.
For example, as your current daily calorie intake is 1800 calories, you could adjust it to 1600 calories. By reducing your daily calorie wage, you will see that you will lose weight a little more quickly!
A person weighing 80 kg with a body fat percentage of 26% could potentially target to lose up to 1.04 kg in a week.
I understand that you want to lose weight quickly. However, it is important not to push yourself towards starvation. Remember to stick to a sustainable daily calorie budget and not exceed your weekly maximum fat loss limit.
Second Scenario: When You Are Losing Weight More Slowly Than The Expected Rate:
Let’s discuss the second scenario. First of all, please take note of your weight readings from week 2 and week 3.
| Week 2 Weight Readings | Week 3 Weight Readings |
|---|---|
| 79 | 78.6 |
| 78.9 | 78.5 |
| 78.8 | 78.3 |
| 78.6 | 78.4 |
| 78.7 | 78.3 |
| 78.5 | 78.5 |
| 78.6 | 78.4 |
| Average- 78.72 kg | Average- 78.42 kg |
By calculating your weight loss over the course of a week, you will see that you are losing approximately 78.72 – 78.37 = 0.30 kg.
Based on your calculations, we predict that you will lose 0.54 kg per week. Your weight loss appears to be occurring at a slightly slower rate than we had expected.
What does that mean?
Well, based on the fact that 1 lb of body fat contains around 3500 calories, we can estimate how much deficit you are in based on your weight change.
You are losing 0.30 kg per week, which is the equivalent of 0.66 lb per week in pounds.
In order to lose 0.66 lb per week, you need to create a deficit of 0.66 x 3500 = 2310 calories per week.
That equals a deficit of 2310 ÷ 7 = 330 calories per day.
You may notice that although you have aimed for a daily deficit of 600 calories, there is only a deficit of 330 calories.
This means that your original estimate of maintenance calories was inaccurate and needs to be revised. So based on the information, we estimate that your new accurate maintenance calorie will be 1800 + 330 = 2130 calories per day.
2130 calories is the point at which your weight will stay the same? If that’s the case, then you should be able to calculate your new daily calorie budget based on that information.
Calculating your new daily calorie budget will be 2130 x 0.75 = 1597.5 ≈ 1600 Calories.
That is Your daily calorie budget = (Your estimated maintenance calories) × (Your calorie deficit multiplier)
Because your daily calorie budget has changed, you may need to adjust your diet plan.
We touched on this briefly in the last chapter – if you’re having trouble following along, please review that section.
If you need to, you can speed up or slow down your fat loss by adjusting your daily calorie wage. Just be careful not to go over your weekly maximum fat loss limit.
Third Scenario: When You Are Losing Weight Faster Than The Expected Rate:
Let’s discuss the third scenario. First of all, please take note of your weight readings from week 2 and week 3.
| Week 2 Weight Readings | Week 3 Weight Readings |
|---|---|
| 78.9 | 78 |
| 78.6 | 77.8 |
| 78.4 | 77.9 |
| 78.3 | 77.7 |
| 78.2 | 77.6 |
| 78.3 | 77.5 |
| 78.1 | 77.3 |
| Average- 78.40 kg | Average- 77.68 kg |
By calculating your weight loss over the course of a week, you will see that you are losing approximately 78.40 – 77.68 = 0.72 kg.
Based on your calculations, we predict that you will lose 0.54 kg per week. Your weight loss appears to be occurring at a faster rate than we had expected.
What does that mean?
Well, based on the fact that 1 lb of body fat contains around 3500 calories, we can estimate how much deficit you are in based on your weight change.
You are losing 0.72 kg per week, which is the equivalent of 1.587 lb per week in pounds.
In order to lose 1.587 lb per week, you need to create a deficit of 1.587 x 3500 = 5554.5 calories per week.
That equals a deficit of 5554.5 ÷ 7 = 793.5 calories per day.
You may notice that although you have aimed for a daily deficit of 600 calories, there is a deficit of 793.5 calories.
This means that your original estimate of maintenance calories was inaccurate and needs to be revised. So based on the information, we estimate that your new accurate maintenance calorie will be 1800 + 793.5 = 2593.5 ≈ 2594 calories per day.
2594 calories is the point at which your weight will stay the same. If that’s the case, then you should be able to calculate your new daily calorie budget based on that information.
Calculating your new daily calorie budget will be 2594 x 0.75 = 1945.5 ≈ 1950 Calories.
That is Your daily calorie budget = (Your estimated maintenance calories) × (Your calorie deficit multiplier)
Because your daily calorie budget has changed, you may need to adjust your diet plan.
We touched on this briefly in the last chapter – if you’re having trouble following along, please review that section.
If you need to, you can speed up or slow down your fat loss by adjusting your daily calorie budget. Just be careful not to go over your weekly maximum fat loss limit.
Fourth Scenario: When You Are Gaining Weight:
Let’s discuss the fourth scenario. First of all, please take note of your weight readings from week 2 and week 3.
| Week 2 Weight Readings | Week 3 Weight Readings |
|---|---|
| 79 | 79.3 |
| 79.2 | 79.4 |
| 79.4 | 79.5 |
| 79.3 | 79.5 |
| 79.5 | 79.4 |
| 79.3 | 79.3 |
| 79.4 | 79.5 |
| Average- 79.30 kg | Average- 79.41 kg |
By calculating you will see that you are gaining approximately 79.41 – 79.30 = 0.11 kg.
Based on your calculations, we predict that you will lose 0.54 kg per week. But it appears that you are gaining weight instead of losing weight.
What does that mean?
Well, this means that you are not in a calorie deficit, but rather in a calorie surplus. Based on the fact that 1 lb of body fat contains around 3500 calories, we can estimate how much surplus you are in based on your weight change.
You are gaining 0.11 kg per week, which is the equivalent of 0.24 lb per week in pounds.
In order to gain 0.24 lb per week, you need to create a surplus of 0.24 x 3500 = 840 calories per week.
That equals a surplus of 840 ÷ 7 = 120 calories per day.
You may notice that although you have aimed for a daily deficit of 600 calories, rather there is a surplus of 120 calories.
This means that your original estimate of maintenance calories was inaccurate and needs to be revised. So based on the information, we estimate that your new accurate maintenance calorie will be 1800 – 120 = 1680 calories per day.
1680 calories is the point at which your weight will stay the same. If that’s the case, then you should be able to calculate your new daily calorie budget based on that information.
Calculating your new daily calorie budget will be 1680 x 0.75 = 1260 Calories.
That is Your daily calorie budget = (Your estimated maintenance calories) × (Your calorie deficit multiplier)
Because your daily calorie budget has changed, you may need to adjust your diet plan.
We touched on this briefly in the last chapter – if you’re having trouble following along, please review that section.
If you need to, you can speed up or slow down your fat loss by adjusting your daily calorie wage. Just be careful not to go over your weekly maximum fat loss limit.
Fifth Scenario: When You Are Neither Losing Nor Gaining Weight:
Let’s discuss the fifth scenario. First of all, please take note of your weight readings from week 2 and week 3.
| Week 2 Weight Readings | Week 3 Weight Readings |
|---|---|
| 79 | 79.2 |
| 79.2 | 79.1 |
| 79 | 78.8 |
| 78.8 | 79 |
| 79.1 | 78.8 |
| 78.8 | 79.1 |
| 79.1 | 79 |
| Average- 79.00 kg | Average- 79.00 kg |
By calculating you will see that you are gaining approximately 79.00 – 79.00 = 0 kg.
Based on your calculations, we predict that you will lose 0.54 kg per week. But it appears that you are neither losing nor gaining weight.
What does that mean?
Well, this means that you are neither eating in deficit (below your maintenance calories), nor in surplus (above your maintenance calories), but around your maintenance calories.
This means that your original estimate of maintenance calories was inaccurate and needs to be revised. So based on the information, we estimate that your new accurate maintenance calorie will be 1800 calories per day.
If that’s the case, then you should be able to calculate your new daily calorie budget based on that information.
Calculating your new daily calorie budget will be 1800 x 0.75 = 1350 Calories.
That is Your daily calorie budget = (Your estimated maintenance calories) × (Your calorie deficit multiplier)
Because your daily calorie budget has changed, you may need to adjust your diet plan.
We touched on this briefly in the last chapter – if you’re having trouble following along, please review that section.
If you need to, you can speed up or slow down your fat loss by adjusting your daily calorie wage. Just be careful not to go over your weekly maximum fat loss limit.
Note 1: The weight readings of the first week are not being considered because there is a lot of water weight fluctuation in the first week, which manipulates your reading. The readings of the second and third weeks are being used to eliminate the fluctuation of water weight.
Note 2: Muscle gain is also not considered because research has shown that in the first few weeks of training, it’s all the muscles can do just to repair themselves after a workout, leaving them with virtually no resources to actually start growing.
Wrapping Up!
In conclusion, this chapter suggests that it is more important to lose fat quickly while preserving all muscles, rather than simply shedding pounds quickly.
To put it simply, you need to operate within a limit. If you stay within that limit, you will not only lose fat but also preserve your muscle mass. Going beyond that limit may result in losing both fat and muscles.
If you have played the PUBG game, you may find it easier to understand. The play zone in PUBG is the designated area where players are safe from taking damage. If a player strays outside of this zone (inside the blue zone), they will incur damage over time as determined by the game.
As illustrated in the image, the white zone represents your target area for fat loss. Once you enter the blue zone, you will begin to see not only a loss of fat, but muscle as well.
You must play the game of fat loss such that you always remain within the safe play zone. You will need to set yourself some achievable goals and understand your Muscle Loss Threshold.
After this, you should focus on losing fat at a rate that can be sustainable for a long time.
Though you may not be able to progress at the maximum weight loss rate, it is okay. Here, you are not competing with anyone. You only have to make yourself better day by day. You’re doing great! Just keep your realistic target in mind and you’ll reach it in no time.
And, with that, it’s time for chapter 5.
CHAPTER 5:
Exercise and Training
To kick off the chapter, we’ll talk about the three most well-known forms of exercise: cardio, resistance training and yoga.
Then, we will evaluate each exercise forms you can do and decide which ones should be the top priority during your fat loss journey.
Then, you will explore resistance training and muscle hypertrophy in further detail.
Upon completion of the chapter, you will be capable of composing a personalized exercise regimen without relying on external assistance from a professional trainer.
Let’s dive right in.
Compulsory and Optional
In life, it is important to know what is compulsory and what is optional. This knowledge can help you make the best choices for your life and avoid wasting time on things that are not important.
Sometimes we may think that something is required of us when it is not. Other times, we may overlook something that could be beneficial to us. By understanding the difference between the two, we can make choices that are best for us and our situation.
When we are discussing exercise and training, there are various types of exercises to consider. Some exercises may be required for you, while others may be optional. So, it is important to know what is compulsory and what is optional for fat loss so that you can focus on the things that truly matter.
So let’s get into it and learn about the different types of exercise forms and which ones are key to getting the best fat loss results!
Resistance Training: Resistance training, also called weight training or strength training, is a form of exercise that uses resistance, or tension, to work the muscles. The resistance can come from different sources, such as weights in a gym setting, your own body weight through callisthenics, or other devices like resistance bands.
Cardio: Cardio exercise is any type of physical activity that raises your heart rate and gets your blood flowing. There are many different types of cardio exercise, from HIIT and LISS to walking and jogging to swimming and biking.
Yoga: Yoga exercise is a type of physical activity that uses specific body postures and breathing techniques to promote health and well-being. There are many different styles and paths of yoga. The physical practice of yoga (asanas or postures), breath work (pranayama), and meditation are all included in these paths.
Resistance Training Vs. Cardio Vs. Yoga: Which Is Best For Fat Loss?
A popular piece of advice people often give when it comes to losing fat is to run every day. Most people believe that the only way to be thin or lose weight is by doing cardio.
On the contrary, people think that in order to be bulky and have a bodybuilder-type physique, you have to do resistance training in the gym. That’s why most women presumably stay away from lifting weights because of the outdated notion that it will make them bulky. They opt for the treadmill instead, and maybe a couple of exercises for their stomach.
The next time you’re at the gym, look around and observe all the people half-heartedly working out. Some people may choose to run on a treadmill, while others might opt for cardio or lifting weights. But if you ask any of them, no one will be able to give a precise answer as to why they are doing a particular exercise form.
I guess it just goes to show that most people are clueless about which form of exercise would be best for them. This is incredibly sad and depressing!
Don’t worry if you’re also not sure which exercise routine is right for you. We’ll help clear up any doubts you may have.
Cardio is Optional For Fat Loss:
No, you didn’t misread it. If your goal is to lose fat, then cardio is not compulsory…it’s optional!
Why?
Whenever we discuss fat loss, we are discussing two things implicitly. First, we must reduce the amount of fat in our bodies. Second, we must either maintain or increase our muscle mass. So, with these goals in mind, we can discuss why cardio is optional for fat loss.
1. You Can Lose Fat Without Doing Any Cardio At All:
Though often thought of as the key to weight loss, cardio does not directly contribute to fat loss. In order for fat to be lost, a calorie deficit must be present. If the calorie deficit is not created at the end of the day, then no matter how much you do cardio, your fat will not be reduced.
Let us discuss two cases. The first is in which you are not doing cardio and the second is in which you are doing cardio.
Case 1: No Cardio:
If your maintenance calories are at 2400 Kcal and you’re consuming 1800 Kcal through your diet plan, you’ve created a deficit of 2400 – 1800 = 600 Kcal. Suppose in this case you did not do cardio at all. Will this result in fat loss?
The answer is, YES! If you create a calorie deficit, then you will lose fat.
If you create a deficit of 600 calories in a day, you will create a deficit of 600 x 7 = 4200 calories in a week.
Since 1 pound of fat is usually lost for every 3500 calories in a deficit, then approximately “4200 ÷ 3500 = 1.2 pounds” of body fat should be lost in 4200 calories.
That is around 0.544 kilograms per week.
Therefore, it has been verified that you can lose fat without performing cardiovascular exercises. So now let’s talk about the second case.
Case 2: Cardio:
If you were to start doing cardio, your increased energy expenditure would also slightly increase the number of calories you need for maintenance. Let’s assume your maintenance calories increase from 2400 Kcal to 2600 Kcal.
Note: In many cases, people begin to rely solely on cardio for weight loss. This can lead to increased hunger levels and overeating.
So, let’s say that due to your increased cardio activity, your appetite increases slightly. And, instead of 1800 calories, you ate 2000 calories i.e. 200 calories more. Will this result in fat loss?
The answer is, Yes!
If you do the calculations, you will see that even in this case you will be creating a deficit of 2600 – 2000 = 600 calories.
So again, if you create a deficit of 600 calories in a day, you will create a deficit of 600 x 7 = 4200 calories in a week.
Since 1 pound of fat is usually lost for every 3500 calories in a deficit, then approximately “4200 ÷ 3500 = 1.2 pounds” of body fat should be lost in 4200 calories.
That is around 0.544 kilograms per week.
The image below provides an understanding of both cases.
In the case of zero cardio, a total calorie deficit of 2400 – 1800 = 600 Kcal is being created. While in the case of cardio also a calorie deficit of 2600- 2000 = 600 Kcal is being created.
If you compare the two side by side, you can see that you burned the same amount of fat in both cases.
It is critical that you comprehend that cardiovascular exercise does not incinerate your body fat, but rather elevates your energy expenditure. At the end of the day, losing fat will come down to creating a calorie deficit. If you add cardio to your daily routine, but your calorie deficit stays the same, then you will see no change in fat loss.
That’s why it is always advisable to create a calorie deficit through diet.
Why?
Well, if I were to ask you a question “Which method would you prefer for creating a calorie deficit – running on a treadmill for 30 minutes or reducing the amount of oil from 40 ml to 30 ml in your diet plan?” What would be your answer?
For most of you, the answer would be to reduce the oil.
Running on a treadmill may take up some of your time and energy. Additionally, reducing oil from your diet doesn’t have to take any extra time or effort.
Thus, cardio is not a necessary component for fat loss. Although cardio can enhance your rate of fat loss, it is not the primary driver of this process.
2. Cardio Has No Effect on Muscle Maintenance:
Basically, you want to improve your body composition, not just lose weight. You don’t want to end up looking like a smaller version of your current self, you want to sculpt a new physique entirely.
It is essential to maintain and improve muscle mass in order to achieve this goal.
But you will be disappointed to know that cardio does not play any role in muscle maintenance. In fact, if you’re only relying on cardio to lose fat, you might end up losing muscle too.
To maintain muscle mass during periods of calorie restriction, it is important to send a signal to the body that you are only trying to burn fat, and not also muscles. So how do you give your body this signal?
Well, the answer is by contracting the muscles properly.
“If you don’t use something, you will eventually lose it. Skills and abilities will degrade if they’re not used regularly. Physical items will get lost or broken if they’re not used or taken care of properly. So if you want to keep something, whether it’s a physical object or a skill, you need to use it regularly.”
The same can be said for your muscles. If you don’t use your muscles, your body may think you don’t need them. So to fulfill its energy needs, the body may begin to burn muscle tissue.
However, cardio is not the most effective type of exercise for maintaining or improving muscles. This is because cardio doesn’t contract your muscles properly.
But sadly, cardio is not be the best type of exercise for maintaining muscles. This is because cardio doesn’t contract your muscles properly which in turn don’t create as much force on the muscles.
Cardio is therefore optional.
Yoga is Optional For Fat Loss:
Yoga is a great way to relax and de-stress, but it is not an effective method for losing weight.
There are many reasons why yoga is not an effective method for losing weight. First, yoga is a slow-paced activity that does not raise your heart rate to the level of other activities such as cardio. Second, yoga focuses on mindfulness and breath work, not on burning calories. Finally, yoga does not properly contract your muscles. This means that the muscles don’t create as much force.
Yoga can help to improve flexibility, but it may not burn enough calories or help with muscle maintenance. That’s why yoga is also optional for fat loss.
If you would like to lose fat while maintaining muscles, there are more effective methods than yoga and cardio. Try engaging in activities such as resistance training that are more vigorous.
Resistance Training is Compulsory For Fat Loss:
A lot of people think that cardiovascular exercises are the only things that matter when it comes to fat loss. However, this simply isn’t true. In order to lose fat, you need to create a calorie deficit. The best way to do this is through diet. However, you also need to maintain muscle mass.
Well, resistance training is an excellent way to maintain or build muscle mass. You can use different sources of resistance to improve your fitness, such as weights in a gym setting, your own body weight through callisthenics, or other devices like resistance bands.
It is important for you to note that you don’t train to burn fat specifically. Rather, you train to maintain muscle mass and become strong. That’s why resistance training is compulsory during fat loss. You have no other choice than this.
Now that we know resistance training is a must during fat loss, and cardio and yoga are optional, let’s get into detail about resistance training!
Resistance Training
Resistance training is a type of strength training that uses resistance in order to build muscle. Resistance can come from weights, body weight, or other objects such as bands. It is generally accepted as the most effective means of stimulating muscle growth. It allows you to progressively overload your muscles, which forces them to adapt and grow stronger.
That is why, in addition to a calorie deficit for fat loss, resistance training (which we also call weight training or strength training) is also vitally important.
There are many types of resistance training. Which includes:
Weightlifting: Weightlifting is a great way to build muscle and strength. This type of training can be done with free weights, such as dumbbells or barbells, or with weight machines. It is an especially effective form of resistance training because it allows you to target specific muscle groups.
With weight training, you can easily use adequate resistance because you have a selection of weights to change. Furthermore, weight training is easy for anyone to do, no matter what their weight may be.
Bodyweight Training: Bodyweight resistance training is a type of strength training that uses your own body weight as resistance. This can be done using bodyweight exercises like push-ups, pull-ups, and squats. Bodyweight resistance training is a great way to build strength and muscular endurance without the need for any equipment.
Bodyweight training can be difficult for overweight individuals, as the exercises are based on body weight. Also, training your legs with only body weight is difficult. You need to incorporate weights in order to develop your lower body strength.
Resistance Band Training: Resistance band training is a great way to get a full-body workout. By using resistance bands, you can target all of the major muscle groups in your body. Resistance band training is also a great way to improve your flexibility and range of motion.
In resistance bands training, you don’t experience a great deal of intensity. Additionally, you can only increase the weight to a certain extent.
Weight Training Myths:
Though each type of exercise provides benefits, weightlifting excels above the others. However, people often forgo weight training as part of their routine due to various misconceptions. Let’s explore these misconceptions so that we can dispel them.
When you do resistance training, you build muscle. Muscle is more metabolically active than fat, so it burns more calories at rest. That means that even when you’re not working out, your body is still burning calories.
Myth #1: Cardio is for Weight Loss and Weight Training is for Weight Gain.
Often, you will hear people in the gym saying that if you want to burn fat, you should do cardio. However, lifting weights is a better option if your goal is to build your body.
Wrong, totally wrong! This is not a piece of good advice at all.
You shouldn’t rely on weight training to help you burn fat during a fat-loss phase – the primary purpose of weightlifting is to maintain or build muscle and strength. So, your weight training regimen will remain unchanged regardless of your fat loss or weight gain goals.
Myth #2: Lifting Weights Makes Women Look Like Men.
Most people believe that weightlifting is only for men. Even if women go to the gym, they should only do cardio exercises. These people believe that if women lift weights, they will develop a bodybuilder-like physique.
Like seriously?
Whether you are men or woman, everyone has muscles and it is equally important for everyone to maintain them. That’s why everyone has to put in the same effort through weight training.
Weight training is for everyone, regardless of gender. It’s just as important for a woman to do resistance training as it is for a man. It won’t make you bulky and masculine. In fact, you’ll become leaner and more defined with better body composition.
So, don’t worry and start lifting weights instead.
Myth #3: Muscle Turns to Fat If You Stop Lifting.
You might have also overheard people saying that if you stop going to the gym, then your muscles will convert into fat.
This is absolutely absurd.
Muscle and fat are two distinctly different types of tissue. Muscle will not convert to fat, nor will fat convert to muscle. However, having more muscle mass will help you burn more fat.
Myth #4: Weightlifting is Dangerous.
Weightlifting is not dangerous. In fact, it’s one of the safest forms of exercise you can do. The risk of injury from weightlifting is very low, and when injuries do occur, they’re usually minor.
Weightlifting can help you build strong bones and muscles, and it’s an excellent way to increase your strength and fitness. When done properly, weightlifting can also help improve your balance and coordination.
Avoid Weightlifting Myths:
Weightlifting is compulsory in your fitness routine to maintain muscle tissue and strength. If you’re not looking to build muscles, then you should at least try to maintain the muscle mass you have.
Myths can be harmful as they lead to false beliefs. This can be particularly damaging if the myths are based on false information or outdated science, as it can cause you to make bad decisions. It is important to be mindful of the myths surrounding weight loss and to focus on what is truly necessary in order to see results.
Remember that if you want to lose fat or gain weight, resistance training is essential. You don’t have any other choice!
Understand Resistance Training General Terms
Before we dive into designing a workout plan, I want to go over some general weightlifting terms with you so that you have a better understanding of what we’ll be discussing.
Although you may be able to guess the meaning of some resistance training terms from their context, it is important to learn the specific meanings of these terms to avoid confusion and progress in your workouts. Here are a few key resistance training terms that you should familiarize yourself with.
1. Reps:
A rep, or repetition, is a single unit of a movement in resistance training. For example, if you are doing a bicep curl, one rep would be lifting the weight from the starting position to the fully contracted position and then back to the starting position.
2. Sets:
In resistance training, a set is a group of repetitions, or reps, of an exercise. For example, if you were to do 10 reps of bicep curls, that would be one set. Once you’ve completed the set, you would then rest for a prescribed amount of time before starting the next set.
3. Load:
Load in resistance training is a measure of the amount of weight being lifted during an exercise. For example, if you are bench pressing 50 kgs (25 kgs on each side of the barbell), the load is 50 kgs.
4. Volume:
The formula for calculating volume is as follows: Volume = Reps × Sets × Load
There are a number of ways to measure volume in resistance training, but the most common is to simply multiply the reps, sets and load. This gives you what’s called tonnage, which is a good indicator of how much work your muscles are doing.
For example, if you do 3 sets of 12 reps of bicep curls with 20 kgs, the volume will be 12 × 3 × 20 = 720.
5. Rest Period:
This is the amount of time in between sets that you take to rest your muscles. Depending on how hard you’re working out, your rest period can be anywhere from 30 seconds to 2 minutes.
6. Failure:
When you’re working out, failure is when your muscles can no longer continue the exercise. It’s important to push yourself to get to this point so that you can see results from your workout routine. However, it’s also important to know when to stop. If you keep going until your muscles are completely exhausted, you could hurt yourself.
There are different ways to achieve failure in resistance training. You can either do more reps than usual or increase the weight that you’re lifting. Both of these methods will force your muscles to work harder than they’re used to and will lead to results.
It’s important to listen to your body when you’re working out and stop when you feel like you’re about to reach failure.
7. Intensity:
Intensity is how much effort you are putting into your workout, or how much weight you are lifting. The heavier the weight, the more effort you will take to lift it and the greater will be the intensity.
There are two main ways to measure intensity in resistance training: absolute and relative. Absolute intensity is simply the amount of weight you’re lifting, regardless of your own strength or size.
Relative intensity takes into account your own strength and size and is typically expressed as a percentage of your one-rep max (the heaviest weight you can lift for one repetition).
Apart from these, reps in reserve (RIR) can also be a useful way to gauge the intensity of your workouts and track your progress over time.
8. One-Rep Max (1RM):
A one-rep max is the heaviest weight that you can lift for a single repetition. It’s an important number to know because it can help you gauge the intensity of your workouts and see how much you’ve progressed over time.
Keep in mind that your one-rep max is just a starting point – it’s not necessarily the weight that you should be lifting for all of your workouts. In fact, most people only ever reach their one-rep max on very rare occasions. Instead, resistance training programs typically use weights that are 60-80% of your one-rep max.
9. Reps In Reserve:
When it comes to resistance training, the term “reps in reserve” (RIR) is often used to refer to the number of repetitions that can be performed during an exercise set before reaching momentary muscular failure. In other words, RIR is a measure of how many reps you have left in the tank before your muscles are too fatigued to continue.
It’s important to keep in mind that there is no single “correct” RIR for every person or situation. The ideal RIR will vary depending on factors like your goals, experience level, and the specific exercises you’re performing.
10. Compound Movements:
Compound movement in resistance training is a type of exercise that involves multiple joints and muscles working together. For example, a squat is a compound movement because it involves both the hip and knee joints, as well as the muscles in the lower body.
Compound movements are often considered to be more effective than isolation exercises, which only target one muscle group at a time. This is because compound movements help to build strength and power more effectively, as well as improve coordination and balance.
There are many different compound movements that can be performed with resistance training, such as squats, lunges, presses, and rows. These exercises can be performed using bodyweight, free weights, or machine weights.
11. Isolation Movements:
Isolation movements are exercises that involve only one joint and target one muscle group. These types of movements are often used in resistance training to help build strength in a specific area. For example, a biceps curl is an isolation movement that targets the biceps muscle group.
12. Posture:
When we think about posture in resistance training, we are thinking about the position of our bodies during the exercise. Good posture is essential for optimal performance and safety in resistance training. Proper posture allows us to move our muscles through their full range of motion, which leads to better results. Additionally, good posture helps prevent injuries by ensuring that our bones and joints are properly aligned.
13. Range of Motion:
Range of motion (ROM) is the distance and direction a joint can move. It’s an important concept in resistance training because it helps determine the exercises you do, the amount of weight you lift, and how many repetitions you complete.
There are three main types of ROM: active, passive, and dynamic. Active ROM (AROM) is when you move a joint through its range of motion without any external assistance. Passive ROM (PROM) is when someone else moves your joint for you or when you use an object to help move your joint through its range of motion. Dynamic ROM (DROM) is a combination of active and passive ROM; it occurs when you use momentum to help move your joints through their range of motion.
14. Concentric Contraction:
Concentric contraction is a type of muscle contraction that occurs when the muscles shorten while contracting. In concentric contractions, the force generated by the muscle is greater than the load being placed on it. For example, when performing a biceps curl, the concentric phase of the lift would be the part of the exercise where you are actually curling the weight up towards your shoulder.
15. Eccentric Contraction:
Eccentric contraction is a type of muscle contraction in which the muscle lengthens under tension. It is the opposite of concentric contraction, in which the muscle shortens while contracting.
Eccentric contractions are important for many activities, such as walking, running, and lifting weights. They help to control the amount of force that is applied to the bones and joints and can help to prevent injuries.
For example, when performing biceps curls, the eccentric phase would be the part of the lift where you are lowering the weight back down to your starting position.
16. Progressive Overloading:
Progressive overloading is a technique used in resistance training to gradually increase the amount of weight or tension placed on the muscles. This is done by first starting with a weight that can be lifted easily and then slowly increasing the amount of weight lifted each week.
The goal of progressive overloading is to eventually reach the point where the muscles are working at their maximum capacity. This will help to ensure that the muscles continue to grow and become stronger over time.
There are a few different ways that progressive overloading can be achieved, but one of the most common methods is to simply add more weight to the barbell or dumbbells being used each week. Another method is to increase the number of repetitions being performed each week.
Whatever method is used, it is important to start off slowly and gradually increase the intensity level over time.
17. Endurance:
Endurance in resistance training is the ability to perform an exercise for an extended period of time without tiring. It is important to build endurance in resistance training so that you can complete your workout and see results.
There are a few ways to build endurance in resistance training. One way is to increase the reps you do of an exercise while keeping the weight constant. Another way is to increase the amount of weight you lift while keeping the reps constant. You can also do a combination of both increasing reps and weight.
It is important to focus on building endurance in your resistance training so that you can see results from your workouts. By increasing either reps or weight, or both, you will be able to slowly build up your endurance and see the results you want.
Importance of Learning Resistance Training General Terms:
When starting a new resistance training program, it is important to have a basic understanding of the general terms used. This will help you better communication with trainers and other gym-goers, and avoid feeling lost or confused during your workout.
Learning the general terms used in resistance training can also help you better understand how to perform the exercises properly. This is especially important if you are new to working out, or are self-teaching without the guidance of a trainer. Proper form is essential for avoiding injuries and achieving results.
Finally, by understanding the common terminology used in resistance training, you can more easily set realistic goals and measure your progress. This can help keep you motivated as you see yourself making gains over time. Whether your goal is to get stronger, build muscle, or improve your endurance, knowing the right terms can help you track your progress and stay on track.
Understand The Muscular Hypertrophy
Wow, you’ve really learned a lot about resistance training. Now it’s time to take things to the next level and learn about muscular hypertrophy!
Maintaining muscle mass during fat loss is important for many reasons.
- First, muscle tissue is metabolically active tissue, meaning that it burns calories even at rest. So, the more muscle mass you have, the more calories you will burn each day, which will help you lose fat.
- Second, muscle mass helps to keep your bones strong and healthy. As we age, we tend to lose muscle mass and bone density, which can lead to problems like osteoporosis.
- Third, maintaining muscle mass during a fat loss can help you look better and feel better about yourself. When you lose fat but maintain your muscle mass, you will look leaner and more toned instead of just looking thinner.
- Finally, maintaining muscle mass during a fat loss can help prevent injuries because strong muscles help support your joints and protect your bones.
It is therefore crucial to monitor your muscle mass when trying to lose fat. You should always aim to increase your muscle mass when attempting to lose fat. Whenever we talk about increasing muscle mass, it refers to muscular hypertrophy.
Muscle hypertrophy is the scientific term for muscle growth, and it occurs when the fibers in your muscles are broken down and rebuilt bigger and stronger than before. If you want to design an effective workout plan, it is crucial that you have a strong understanding of muscular hypertrophy. Only then will you be able to select the right exercises and see improvements during training.
Developing muscle hypertrophy can be achieved through three mechanisms: mechanical tension, muscle damage and metabolic stress. Let’s take a closer look at each one.
Mechanical Tension:
The force created by a muscle contracting against an external load (barbell, dumbbell, etc.) is known as mechanical tension. This is essential for muscles to grow in size (hypertrophy).
Whenever you lift weights, you create tension in the muscles. The higher the weight, the more force is required, and thus the more tension is created. And, whenever you experience mechanical tension, your metabolism “wakes up” and activates muscular hypertrophy.
However tension alone won’t cause maximal hypertrophy if the force is not remaining constant throughout the movement.
The optimal rep range for producing mechanical tension on muscle is between 4 and 6 reps. Additionally, compound exercises are the best way to create greater mechanical tension.
So, here’s the combo: Heavy Weight + 4-6 Reps + Compound exercises
Muscle Damage:
When you lift weights, your muscles are subjected to a force that is greater than what they are used to. This can lead to microscopic tears in the muscle fibers, which is known as muscle damage.
When you start a new training regimen or get back into training after a long hiatus, you may experience muscle soreness, also known as DOMS (delayed onset muscle soreness). It is often referred to as sweet pain, because it is not bothersome, but rather provides a gentle sensation.
The good news is that this type of damage is not permanent. In fact, it is essential for building muscle strength and size. When your muscles repair themselves after being damaged, they become stronger and larger so that they can better withstand future stress.
The optimal rep range for producing muscle damage is between 6 and 10 reps. Additionally, compound and isolation exercises are the best way to create greater muscle damage.
So here’s the combo: Moderate or heavy weight + 6-10 Reps + Compound and isolation exercises
Metabolic Stress:
Metabolic stress is a type of cell stress that results from the accumulation of metabolites within cells. Metabolic stress has been shown to induce hypertrophy.
Metabolic stress occurs when the rate of metabolism in a cell exceeds the rate at which the cell can remove metabolites. This can happen due to increased activity, such as during resistance training. When cells are unable to remove metabolites, they accumulate within the cell and cause metabolic stress.
Metabolic stress has been shown to induce hypertrophy through several mechanisms. One mechanism is by increasing protein synthesis. Metabolic stress also increases levels of anabolic hormones, such as testosterone and growth hormone, which also lead to increased protein synthesis and hypertrophy.
In short: The pump you feel in your muscles during training is due to Metabolic Stress.
Adding more weight to the bar might not always be an option, so in such a situation, you might have to stick with moderate to light weights with high repetitions. For example, you have likely observed people performing drop sets. This method entails gradually decreasing the weight while simultaneously increasing reps in order to elicit metabolic stress.
The optimal rep range for producing muscle damage is between 10 and 15 reps. Additionally, isolation exercises are the best way to create greater metabolic stress.
So here’s the combo: Moderate or lightweight + 10-15 Reps + Isolation exercises
So, To Sum Things Up:
Hypertrophy occurs as a result of several variables, including mechanical tension, muscle damage and metabolic stress. When designing your workout routine it is important to include exercises that will provide you with the benefits of all three types of mechanisms. Therefore, we will design your workout program with the combination of all three mechanisms.
So, let’s dive right in!
Become Your Own Personal Trainer
Now that you understand the basics of resistance training and muscular hypertrophy, it’s time to get started on designing your own workout plan. Some of the terms used when designing a workout may be unfamiliar, so the General Terms section provides definitions to help you.
In order to design your own workout plan, there are a few steps you need to follow. These steps are as follows.
Step #1: Decide your workout days.
Step #2: Choose your workout split.
Step #3: Add exercises with the combination of all three hypertrophy mechanisms.
And, done!
Step #1: Decide Your Workout Days:
When it comes to resistance training, consistency matters. You can’t just do a few sets here and there and expect to see results. In order to see results, you need to be consistent with your workouts.
If you are consistent with your resistance training you will see better results, have a lower chance of injury and be able to build up your endurance over time! So, it is important to determine how many days per week you can consistently work out without missing a session.
It is understandable that everyone has different lifestyles. Perhaps someone can work out six days a week, while others may only be able to commit to three days. Therefore, your workout should be based on your lifestyle.
I would suggest that you set a workout routine for a maximum of six days and a minimum of three days. And take a day off to rest. For example, let’s say I can workout six days a week and one day of rest is enough for me. So I will make my workout plan accordingly for six days.
Now that you’ve decided on your workout days based on your lifestyle, it’s time to move on to step 2.
Step #2: Choose Your Workout Split:
A workout split is a type of workout routine that involves dividing your workouts for the week among different muscle groups.
There are many benefits to using a workout split. First, it allows you to focus on specific muscle groups each day, which can lead to better results. Second, it helps to prevent overtraining by giving your body time to recover between workouts. Finally, it can make your workouts more enjoyable through variety.
There are typically four workout splits:
Push-Pull-Legs:
The PPL workout consists of three main parts: the push, the pull, and the legs. The push phase focuses on push movement exercises that work the chest, shoulders, and triceps. The pull phase focuses on pull movement exercises that work the back and biceps. And, the legs phase focuses on exercises that work the quads, hamstrings, and calves.
Upper Body-Lower Body:
An upper-body-lower-body workout split is a training style that helps you focus your workout sessions on either your upper or lower body specifically.
On days when you work out your upper body, you will be training the muscles in your upper body. This includes your chest, shoulders, back, biceps, triceps, traps, forearms and core.
On days when you focus on lower-body workouts, you’ll be targeting the muscles of your lower body. This includes your lower back, quads, hamstrings, glutes and calves, as well as potentially working on your core.
Full Body:
A full-body workout routine is a resistance training split that focuses on training the majority or all of the muscles in the body during each workout, rather than splitting up into different parts.
Two Muscles Per Day:
Two Muscle Per Day split allows you to hit each muscle group twice per week, resulting in more growth and less chance of overtraining.
Note: You should aim to train each muscle at least 2 times a week in order to reach your fitness goals.
Now we will see how easy it is to implement these splits based on the number of days per week you can give to your training.
Workout Split For 6 Days A Week:
If you have 6 days a week for workouts, then you can do any one of the following.
Push-Pull-Legs:
| Days | Split |
|---|---|
| Monday | Push |
| Tuesday | Pull |
| Wednesday | Legs |
| Thursday | Push |
| Friday | Pull |
| Saturday | Legs |
| Sunday | Rest |
Upper Body-Lower Body:
| Days | Split |
|---|---|
| Monday | Upper Body |
| Tuesday | Lower Body |
| Wednesday | Upper Body |
| Thursday | Lower Body |
| Friday | Upper Body |
| Saturday | Lower Body |
| Sunday | Rest |
Two Muscles Per Day:
| Days | Split |
|---|---|
| Monday | Chest & Shoulders |
| Tuesday | Back & Arms |
| Wednesday | Legs & Abs |
| Thursday | Chest & Shoulders |
| Friday | Back & Arms |
| Saturday | Legs & Abs |
| Sunday | Rest |
Workout Split For 5 Days A Week:
If you have 5 days a week for workouts, then you can do this.
Push-Pull-Legs + Upper Body-Lower Body:
| Days | Split |
|---|---|
| Monday | Push |
| Tuesday | Pull |
| Wednesday | Legs |
| Thursday | Rest |
| Friday | Upper Body |
| Saturday | Lower Body |
| Sunday | Rest |
Workout Split For 4 Days A Week:
If you have 4 days a week for workouts, then you can do this.
Upper Body-Lower Body:
| Days | Split |
|---|---|
| Monday | Upper Body |
| Tuesday | Rest |
| Wednesday | Lower Body |
| Thursday | Upper Body |
| Friday | Rest |
| Saturday | Lower Body |
| Sunday | Rest |
Workout Split For 3 Days A Week:
If you have 3 days a week for workouts, then you can do any one of the following.
Full Body:
| Days | Split |
|---|---|
| Monday | Full Body |
| Tuesday | Rest |
| Wednesday | Full Body |
| Thursday | Rest |
| Friday | Full Body |
| Saturday | Rest |
| Sunday | Rest |
In this step, you select your workout split according to your available workout days. For example, I follow the push-pull-legs split 6 days a week.
It’s time for step 3.
Step #3: Add Exercises:
In this step, you will need to add exercises to your workout plan based on your split. First, add dynamic stretching to get warmed up, then add a combination of compound and isolation exercises for a great workout, and finally static stretches to cool down.
First, Include Dynamic Stretching:
There are many different ways to warm up before exercising, but dynamic stretching is one of the most effective. Dynamic stretching involves moving your body through a range of motion, which helps to loosen muscles and joints. It also raises your heart rate and gets your blood flowing, which prepares your body for physical activity.
When dynamic stretching, make sure to focus on your breath and inhale as you stretch and exhale as you release the stretch. Go slowly and gently at first, gradually increasing your range of motion as you warm up and don’t overdo it!
While static stretches (holding a stretch for 30 seconds or more) are still beneficial, they should be reserved for after your workout. This is because they can actually decrease power and performance if done before exercise. So if you’re looking for a good way to warm up, try some dynamic stretches.
Then, Include A Combination of Compound & Isolation Exercises:
In this step, you will need to add a combination of compound and isolation exercises that incorporate all three hypertrophy mechanisms: mechanical tension, muscle damage and metabolic stress.
Compound Exercises:
Compound exercises are often the best way to achieve the first mechanism of muscular hypertrophy, which is mechanical tension. You can easily add compound exercises from the list below to your routine.
Isolation Exercises:
In order to achieve the second and third mechanisms of muscular hypertrophy, you will need to add isolation exercises to your routine. These exercises will help to promote muscle damage and metabolic stress. You can easily add isolation exercises from the list below to your routine.
| Exercises | Target Muscle Group | Body Part | Secondary Muscles | Force Type |
|---|---|---|---|---|
| Seated Reverse Barbell Wrist Curl | Forearm | Upper Body | None | Pull |
| Weighted Crunch | Abs | Upper Body | None | Pull |
| Decline Weighted Twist | Abs | Upper Body | Lower Back, Shoulders | N/A |
| Decline Sit Up | Abs | Upper Body | None | Pull |
| Hanging Knee Raise | Abs | Upper Body | Forearms | Pull |
| Cable Crunch | Abs | Upper Body | None | Pull |
| Plank | Abs | Upper Body | Lower Back | Static |
| Lying Floor Leg Raise | Abs | Upper Body | None | Pull (Bilateral) |
| Floor Crunch (legs on bench) | Abs | Upper Body | None | Pull |
| Hanging Leg Raise | Abs | Upper Body | Forearms | Pull |
| Sit Up | Abs | Upper Body | None | Pull (Bilateral) |
| One Arm Seated Dumbbell Wrist Curl | Forearm | Upper Body | None | Pull |
| Barbell Wrist Curl Over Bench | Forearm | Upper Body | None | Pull |
| Abominal Hip Thrust | Abs | Upper Body | None | N/A |
| Reverse Grip Preacher Curl | Forearm | Upper Body | Biceps | Pull |
| Wrist Rollers | Forearm | Upper Body | None | Pull |
| Standing Wrist Curl Behind Back | Forearm | Upper Body | None | Pull |
| Reverse Grip Barbell Curl | Forearm | Upper Body | Biceps | Pull |
| Seated Barbell Wrist Curl | Forearm | Upper Body | None | Pull (Bilateral) |
| High Pulley Overhead Tricep Extension (rope extension) | Triceps | Upper Body | Abs | Push (Bilateral) |
| Bent Over Dumbbell Tricep Kickback | Triceps | Upper Body | None | Push (Bilateral) |
| One-Arm Seated Dumbbell Extension | Triceps | Upper Body | None | Push |
| Rope Tricep Extension | Triceps | Upper Body | None | Push (Bilateral) |
| Lying Barbell Tricep Extension (Skull Crusher) | Triceps | Upper Body | None | Push |
| Dumbbell Tricep Kickback | Triceps | Upper Body | None | Push |
| Standing One-Leg Calf Raise | Calves | Lower Body | None | Push |
| Cable Hip Adduction | Adductors | Lower Body | Glutes, Hamstrings | N/A |
| Cable Hip Abduction | Abductors | Lower Body | Glutes | N/A |
| Hip Abduction Machine | Abductors | Lower Body | Abs, Glutes, Hamstrings | Push (Bilateral) |
| Barbell Glute Bridge | Glutes | Lower Body | Abs, Hamstrings | Push (Bilateral) |
| Hyperextension | Glutes | Lower Body | Hamstrings, Lower Back | Hinge (Bilateral) |
| Barbell Hip Thrust | Glutes | Lower Body | Abs, Hamstrings | Push (Bilateral) |
| Hack Squat Calf Raise | Calves | Lower Body | None | Push |
| Smith Machine Calf Raise | Calves | Lower Body | None | Push |
| Standing Machine Calf Raise | Calves | Lower Body | None | Push (Bilateral) |
| 45 Degree Leg Press Calf Raise | Calves | Lower Body | None | Push (Bilateral) |
| Seated Dumbbell Calf Raise | Calves | Lower Body | None | Push |
| Standing Barbell Calf Raise | Calves | Lower Body | None | Push |
| One-Arm Standing Dumbbell Extension | Triceps | Upper Body | None | Push |
| Seated Calf Raise | Calves | Lower Body | None | Push (Bilateral) |
| Single Leg Curl | Hamstrings | Lower Body | None | Pull |
| Seated Leg Curl | Hamstrings | Lower Body | Glutes | Pull (Bilateral) |
| Leg Curl | Hamstrings | Lower Body | None | Pull |
| Dumbbell Hamstring Curl | Hamstrings | Lower Body | None | Pull |
| Single Leg Extension | Quads | Lower Body | None | Push (Unilateral) |
| Leg Extension | Quads | Lower Body | None | Push (Bilateral) |
| Abdominal Air Bike | Abs | Upper Body | None | Pull (Bilateral) |
| Lying Bench Leg Raise | Abs | Upper Body | None | N/A |
| Straight Leg Toe Touch | Abs | Upper Body | None | Pull (Bilateral) |
| Chair Leg Raise | Abs | Upper Body | None | N/A |
| Standing Cable Reverse Fly | Shoulders | Upper Body | Traps, Upper Back | Pull (Bilateral) |
| Smith Machine Shrug | Traps | Upper Body | None | Pull |
| Seated Dumbbell Shrug | Traps | Upper Body | None | Pull |
| Cable Shrug | Traps | Upper Body | Shoulders, Upper Back | Pull (Bilateral) |
| Barbell Shrug | Traps | Upper Body | Shoulders, Upper Back | Pull (Bilateral) |
| Dumbbell Shrug | Traps | Upper Body | Shoulders, Upper Back | Pull (Bilateral) |
| One Arm Dumbbell Lateral Raise | Shoulders | Upper Body | None | Pull |
| Seated Dumbbell Front Raise | Shoulders | Upper Body | None | Pull |
| Cable Lateral Raise | Shoulders | Upper Body | None | Pull |
| Alternate Dumbbell Reverse Fly On Incline Bench | Shoulders | Upper Body | None | Pull |
| Single Arm Cable Lateral Raise (Crossbody) | Shoulders | Upper Body | Traps | Pull (Unilateral) |
| Barbell Front Raise | Shoulders | Upper Body | Abs, Traps | Pull (Bilateral) |
| Seated Dumbbell Lateral Raise | Shoulders | Upper Body | None | Pull |
| Trap Bar Shrug | Traps | Upper Body | Shoulders | Pull (Bilateral) |
| Standing Dumbbell Front Raise | Shoulders | Upper Body | None | Pull |
| Seated Bent Over Dumbbell Reverse Fly | Shoulders | Upper Body | Traps, Triceps | Pull (Bilateral) |
| Bent Over Dumbbell Reverse Fly | Shoulders | Upper Body | Traps, Triceps | Pull (Bilateral) |
| Dumbbell Lateral Raise | Shoulders | Upper Body | None | Pull |
| Flat Bench Cable Flys | Chest | Upper Body | Shoulders, Triceps | Push (Bilateral) |
| Incline Dumbbell Flys | Chest | Upper Body | Shoulders, Triceps | Push |
| Standing High to Low Cable Fly | Chest | Upper Body | Shoulders, Triceps | Push (Bilateral) |
| Cable Crossovers (Upper Chest) | Chest | Upper Body | Shoulders | Push |
| Standing Cable Fly | Chest | Upper Body | Shoulders, Triceps | Push (Bilateral) |
| Pec Dec | Chest | Upper Body | Shoulders | Push |
| Cable Iron Cross | Chest | Upper Body | Shoulders, Triceps | Push (Bilateral) |
| Machine Bicep Curl | Biceps | Upper Body | None | Pull |
| Two Arm Standing Dumbbell Extension | Triceps | Upper Body | Abs | Push (Bilateral) |
| Lying Dumbbell Extension | Triceps | Upper Body | Chest, Shoulders | Push |
| EZ Bar Skullcrusher | Triceps | Upper Body | None | Push (Bilateral) |
| Seated Dumbbell Tricep Extension | Triceps | Upper Body | None | Push (Bilateral) |
| Straight Bar Tricep Extension | Triceps | Upper Body | None | Push (Bilateral) |
| French Press | Triceps | Upper Body | None | Push |
| One-Arm Cable Curl | Biceps | Upper Body | None | Pull |
| Dumbbell Preacher Curl | Biceps | Upper Body | Forearms | Pull (Bilateral) |
| Cable Curl (Rope Extension) | Biceps | Upper Body | Forearms | Pull |
| Seated Barbell Curl | Biceps | Upper Body | None | Pull |
| Seated Dumbbell Curl | Biceps | Upper Body | None | Pull |
| Dumbbell Flys | Chest | Upper Body | Shoulders, Triceps | Push (Bilateral) |
| Alternating Standing Dumbbell Curl | Biceps | Upper Body | Forearms | Pull |
| Barbell Preacher Curl | Biceps | Upper Body | None | Pull |
| Cable Curl | Biceps | Upper Body | None | Pull |
| Alternate Seated Dumbbell Curl | Biceps | Upper Body | None | Pull |
| EZ Bar Curl | Biceps | Upper Body | None | Pull |
| EZ Bar Preacher Curl | Biceps | Upper Body | None | Pull |
| Concentration Curl | Biceps | Upper Body | Forearms | Pull (Unilateral) |
| Incline Dumbbell Curl | Biceps | Upper Body | Forearms | Pull (Bilateral) |
| Standing Dumbbell Curl | Biceps | Upper Body | None | Pull |
| Standing Hammer Curl | Biceps | Upper Body | Forearms | Pull |
| Standing Barbell Curl | Biceps | Upper Body | None | Pull |
Finally, Include Static Stretching:
When it comes to cooling down after a workout, static stretching is often recommended. This type of stretching involves holding a position for a period of time, typically 15-30 seconds.
Static stretching can help improve the range of motion and flexibility. Additionally, static stretching can help reduce soreness and the risk of injury.
To cool down effectively with static stretching, focus on major muscle groups that were used during your workout. Hold each stretch for 15-30 seconds and repeat 2-3 times. Be sure to breathe deeply and slowly throughout each stretch.
While static stretches (holding a stretch for 30 seconds or more) are still beneficial, they should be reserved for after your workout. This is because they can actually decrease power and performance if done before exercise. So if you’re looking for a good way to warm up, try some dynamic stretches.
How Many Exercises, Sets, And Reps Should You Perform?
Now that you have understood how to make your training plan, we can talk about the details of your exercise routine, such as how much exercise and how many sets you should include.
You will not be able to include all of the aforementioned exercises in your workout plan. This is actually not possible because the body also needs time to recover. You have to include a limited number of exercises in your workout plan and perform a few sets of them daily.
So, let’s find out how many exercises and sets you should perform.
Number of Sets:
If you are new to working out, you should start with 8-12 sets per muscle group, per week. If you are at an intermediate level, you should do 12-18 sets per muscle group, per week. And, if you are at an advanced level you should do 18-22 sets per muscle group, per week.
Now since your aim should be to train each muscle at least twice a week. You have to do a total of so many sets in one workout session.
- For beginners: 4-6 sets
- For intermediate: 6-9 sets
- For advanced: 9-11 sets
Number of Exercises:
The amount of weight training exercises you do in a day will depend on your individual goals. However, there are some general guidelines that can help you determine how many weight training exercises you should do in a day.
In general, a routine of 6 to 9 exercises a day, which is a combination of compound and isolation exercises that incorporate all three hypertrophy mechanisms, is usually sufficient for most people.
Number of Reps:
You will need to decide the rep range on the basis of three mechanisms for your muscular hypertrophy. The optimal rep range to produce mechanical tension is between 4 and 6 reps. For muscle damage, the range is between 6 and 10 reps. And, for metabolic stress, the range is between 10 and 15 reps.
How Much Weight Should You Lift?
If you are lifting heavy weights, fewer repetitions will put you closer to failure. And, if you are lifting light weights, more repetitions will put you closer to failure.
In short: The number of repetitions you perform will determine how much weight you should lift.
So, for the mechanical tension for which you are performing 4 to 6 reps, you have to lift heavy weights. For the muscle damage for which you are performing 6 to 10 reps, you have to lift the weights between moderate to heavy. And, for the metabolic stress for which you are performing 10 to 15 reps, you have to lift the weights between light to moderate.
Your muscles are not aware of how much weight you are lifting. It is simply a number that you are able to understand. That’s why we are not talking in kilos or pounds here.
In order to get the most out of your weightlifting routine, it is recommended that you keep your Reps in Reserve (RIR) between 2 and 3. What this means you should train close to failure, but not quite fail. This means you should stop 2 to 3 reps before you reach your absolute maximum.
And, that’s it! Now that you know what you want to include in your workout plan, it’s time to get started and create a workout plan. Let’s do this!
Create Your Own Workout Plan
The time has finally come to create your workout plan! But before we get started, I want you to write down the steps to design your workout so that you will have a reference point and can easily follow along.
So here are the steps:
Step #1: Decide your workout days.
Step #2: Choose your workout split.
Step #3: Add exercises with the combination of all three hypertrophy mechanisms.
Step #4: Set the number of sets.
Step #5: Set the number of reps.
And, done!
Note: I am designing a workout plan for your reference. All you have to do is use it as a guide and design your own workout plan accordingly.
So, let’s get started!
Step #1: Decide Your Workout Days:
Suppose, you have a desk job that doesn’t require much travel, and there’s a gym nearby your home where you can easily find time to exercise during the day.
Based on your current lifestyle, you should have no trouble incorporating resistance training six days a week.
So, your workout days= 6 days
Note: I understand that everyone has different lifestyles, so please feel free to choose workout days that work best for you.
After evaluating your lifestyle, you have determined which days you will work out on. Now, it is time to move on to the second step.
Step #2: Choose Your Workout Split:
Suppose, you find that the push-pull-leg split works best for you, then you can follow that schedule by performing push exercises (chest+shoulders+triceps) on the first day of the week, pull exercises (back+biceps) on the second day, followed by legs exercises (quads+hamstrings+glutes) on the third day. And, repeat the same push-pull-leg split for the remaining three days.
So, your weekly workout split will look like this:
Push-Pull-Leg:
| Days | Split |
|---|---|
| Monday | Push (Chest+Shoulders+Triceps) |
| Tuesday | Pull (Back+Biceps+Abs) |
| Wednesday | Legs (Quads+Hamstrings+Glutes) |
| Thursday | Push (Chest+Shoulders+Triceps) |
| Friday | Pull (Back+Biceps+Abs) |
| Saturday | Legs (Quads+Hamstrings+Glutes) |
| Sunday | Rest |
It’s time for step 3.
Step #3: Add Exercises:
In this step, you will need to add exercises to your workout plan based on your split i.e. two muscles per day.
Suppose you are of an intermediate level in weight training–having some experience in the past–then you have to add exercises such as this:
First, Include Dynamic Stretching:
Dynamic stretching is an excellent way to warm up. Not only does it help to loosen muscles and joints, but it also raises your body temperature, which prepares you for optimal physical performance.
Get ready to work those muscles and joints! HASfit’s dynamic stretching warm-up exercises will help prepare your body for your fitness routine. Let’s get moving!
Then, Include a Combination of Compound & Isolation Exercises:
In this step, you will need to add a combination of compound and isolation exercises that incorporate all three hypertrophy mechanisms: mechanical tension, muscle damage and metabolic stress.
Monday:
For Chest:
| Mechanism | Exercise |
|---|---|
| Mechanical Tension | Barbell Bench Press |
| Muscle Damage | Incline Dumbbell Bench Press |
| Metabolic Stress | Pec Dec |
For Shoulders:
| Mechanism | Exercise |
|---|---|
| Mechanical Tension | Machine Shoulder Press |
| Muscle Damage | Cable Face Pull |
| Metabolic Stress | Cable Lateral Raise |
For Triceps:
| Mechanism | Exercise |
|---|---|
| Mechanical Tension | Close Grips Bench Press |
| Muscle Damage | Dumbbell Overhead Triceps Extension |
| Metabolic Stress | Cable Pushdown With Rope |
Tuesday:
For Back:
| Mechanism | Exercise |
|---|---|
| Mechanical Tension | T-Bar Rows |
| Muscle Damage | Cable Lat Pull Down |
| Metabolic Stress | Seated Cable Row |
For Biceps:
| Mechanism | Exercise |
|---|---|
| Mechanical Tension | Lever Preacher Curl |
| Muscle Damage | Cable One Arm Curl |
| Metabolic Stress | Cable Curl (Rope Extension) |
For Abs:
| Mechanism | Exercise |
|---|---|
| Mechanical Tension | Rotating Mountain Climber |
| Muscle Damage | Cable Crunches |
| Metabolic Stress | Plank |
Wednesday:
For Legs:
| Mechanism | Exercise |
|---|---|
| Mechanical Tension | Smith Machine Squats |
| Muscle Damage | Leg Press, Bilateral Leg Extensions, Dumbbell Stiff-Legged Deadlifts |
| Metabolic Stress | Leg Curls, Standing Machine Calf Raises |
Thursday:
For Chest:
| Mechanism | Exercise |
|---|---|
| Mechanical Tension | Barbell Bench Press |
| Muscle Damage | Decline Dumbbell Bench Press |
| Metabolic Stress | Cable Standing Fly |
For Shoulders:
| Mechanism | Exercise |
|---|---|
| Mechanical Tension | Machine Shoulder Press |
| Muscle Damage | Cable Front Raise |
| Metabolic Stress | Standing Cable Reverse Fly |
For Triceps:
| Mechanism | Exercise |
|---|---|
| Mechanical Tension | Close Grips Bench Press |
| Muscle Damage | EZ Bar Skullcrusher |
| Metabolic Stress | Cable Pushdown With Rope |
Friday:
For Back:
| Mechanism | Exercise |
|---|---|
| Mechanical Tension | Bent Over Rows |
| Muscle Damage | Straight Arm Lat Pull Down |
| Metabolic Stress | Shotgun Row |
For Biceps:
| Mechanism | Exercise |
|---|---|
| Mechanical Tension | Cable Curl |
| Muscle Damage | Standing Dumbbell Curl |
| Metabolic Stress | Cable Curl (Rope Extension) |
For Abs:
| Mechanism | Exercise |
|---|---|
| Mechanical Tension | Rotating Mountain Climber |
| Muscle Damage | Cable Crunches |
| Metabolic Stress | Plank |
Saturday:
For Legs:
| Mechanism | Exercise |
|---|---|
| Mechanical Tension | Smith Machine Squats |
| Muscle Damage | Leg Press, Unilateral Leg Extensions, Dumbbell Stiff-Legged Deadlifts |
| Metabolic Stress | Leg Curls, Standing Machine Calf Raises |
Finally, Include Static Stretching:
Static stretching for cooling down is a great way to end your workout. It helps to improve the range of motion and flexibility, and can also reduce soreness. Stretching after your workout is a great way to help your body recover and prevent injuries.
Upper Body Post Workout Stretch:
Lower Body Post Workout Stretch:
Step #4: Set The Number of Sets:
If you fall under the intermediate category, meaning you have previously done some weightlifting training, you can include 6-9 sets of individual muscle groups in one training session.
Your training plan will look like this after you’ve included the sets.
Monday:
For Chest:
| Mechanisms | Exercises | Sets |
|---|---|---|
| Mechanical Tension | Barbell Bench Press | 2 Sets |
| Muscle Damage | Incline Dumbbell Bench Press | 3 Sets |
| Metabolic Stress | Pec Dec | 3 Sets |
For Shoulders:
| Mechanisms | Exercises | Sets |
|---|---|---|
| Mechanical Tension | Machine Shoulder Press | 2 Sets |
| Muscle Damage | Cable Face Pull | 3 Sets |
| Metabolic Stress | Cable Lateral Raise | 3 Sets |
For Triceps:
| Mechanisms | Exercises | Sets |
|---|---|---|
| Mechanical Tension | Close Grips Bench Press | 2 Sets |
| Muscle Damage | Dumbbell Overhead Triceps Extension | 3 Sets |
| Metabolic Stress | Cable Pushdown With Rope | 3 Sets |
Tuesday:
For Back:
| Mechanisms | Exercises | Sets |
|---|---|---|
| Mechanical Tension | T-Bar Rows | 2 Sets |
| Muscle Damage | Cable Lat Pull Down | 3 Sets |
| Metabolic Stress | Seated Cable Row | 3 Sets |
For Biceps:
| Mechanisms | Exercises | Sets |
|---|---|---|
| Mechanical Tension | Lever Preacher Curl | 2 Sets |
| Muscle Damage | Cable One Arm Curl | 3 Sets |
| Metabolic Stress | Cable Curl (Rope Extension) | 3 Sets |
For Abs:
| Mechanisms | Exercises | Sets |
|---|---|---|
| Mechanical Tension | Rotating Mountain Climber | 3 Sets |
| Muscle Damage | Cable Crunches | 3 Sets |
| Metabolic Stress | Plank | 3 Sets |
Wednesday:
For Legs:
| Mechanisms | Exercises | Sets |
|---|---|---|
| Mechanical Tension | Smith Machine Squats | 2 Sets |
| Muscle Damage | Leg Press, Bilateral Leg Extensions, Dumbbell Stiff-Legged Deadlifts | 3 Sets Each |
| Metabolic Stress | Leg Curls, Standing Machine Calf Raises | 3 Sets Each |
Thursday:
For Chest:
| Mechanisms | Exercises | Sets |
|---|---|---|
| Mechanical Tension | Barbell Bench Press | 2 Sets |
| Muscle Damage | Decline Dumbbell Bench Press | 3 Sets |
| Metabolic Stress | Cable Standing Fly | 3 Sets |
For Shoulders:
| Mechanisms | Exercises | Sets |
|---|---|---|
| Mechanical Tension | Machine Shoulder Press | 2 Sets |
| Muscle Damage | Cable Front Raise | 3 Sets |
| Metabolic Stress | Standing Cable Reverse Fly | 3 Sets |
For Triceps:
| Mechanisms | Exercises | Sets |
|---|---|---|
| Mechanical Tension | Close Grips Bench Press | 2 Sets |
| Muscle Damage | EZ Bar Skullcrusher | 3 Sets |
| Metabolic Stress | Cable Pushdown With Rope | 3 Sets |
Friday:
For Back:
| Mechanisms | Exercises | Sets |
|---|---|---|
| Mechanical Tension | Bent Over Rows | 2 Sets |
| Muscle Damage | Straight Arm Lat Pull Down | 3 Sets |
| Metabolic Stress | Shotgun Row | 3 Sets |
For Biceps:
| Mechanisms | Exercises | Sets |
|---|---|---|
| Mechanical Tension | Cable Curl | 2 Sets |
| Muscle Damage | Standing Dumbbell Curl | 3 Sets |
| Metabolic Stress | Cable Curl (Rope Extension) | 3 Sets |
For Abs:
| Mechanisms | Exercises | Sets |
|---|---|---|
| Mechanical Tension | Rotating Mountain Climber | 3 Sets |
| Muscle Damage | Cable Crunches | 3 Sets |
| Metabolic Stress | Plank | 3 Sets |
Saturday:
For Legs:
| Mechanisms | Exercises | Sets |
|---|---|---|
| Mechanical Tension | Smith Machine Squats | 2 Sets |
| Muscle Damage | Leg Press, Unilateral Leg Extensions, Dumbbell Stiff-Legged Deadlifts | 3 Sets Each |
| Metabolic Stress | Leg Curls, Standing Machine Calf Raises | 3 Sets Each |
Step #5: Set The Number of Reps:
The rep range that is most optimal for producing mechanical tension is between 4 and 6 reps. For muscle damage, the range is between 6 and 10 reps. And, for metabolic stress, the range is between 10 and 15 reps.
Your training plan will look like this after you’ve included the reps.
Monday:
For Chest:
| Mechanisms | Exercises | Sets | Reps |
|---|---|---|---|
| Mechanical Tension | Barbell Bench Press | 2 Sets | 5 Reps |
| Muscle Damage | Incline Dumbbell Bench Press | 3 Sets | 10 Reps |
| Metabolic Stress | Pec Dec | 3 Sets | 15 Reps |
For Shoulders:
| Mechanisms | Exercises | Sets | Reps |
|---|---|---|---|
| Mechanical Tension | Machine Shoulder Press | 2 Sets | 5 Reps |
| Muscle Damage | Cable Face Pull | 3 Sets | 10 Reps |
| Metabolic Stress | Cable Lateral Raise | 3 Sets | 15 Reps |
For Triceps:
| Mechanisms | Exercises | Sets | Reps |
|---|---|---|---|
| Mechanical Tension | Close Grips Bench Press | 2 Sets | 5 Reps |
| Muscle Damage | Dumbbell Overhead Triceps Extension | 3 Sets | 10 Reps |
| Metabolic Stress | Cable Pushdown With Rope | 3 Sets | 15 Reps |
Tuesday:
For Back:
| Mechanisms | Exercises | Sets | Reps |
|---|---|---|---|
| Mechanical Tension | T-Bar Rows | 2 Sets | 5 Reps |
| Muscle Damage | Cable Lat Pull Down | 3 Sets | 10 Reps |
| Metabolic Stress | Seated Cable Row | 3 Sets | 15 Reps |
For Biceps:
| Mechanisms | Exercises | Sets | Reps |
|---|---|---|---|
| Mechanical Tension | Lever Preacher Curl | 2 Sets | 5 Reps |
| Muscle Damage | Cable One Arm Curl | 3 Sets | 10 Reps |
| Metabolic Stress | Cable Curl (Rope Extension) | 3 Sets | 15 Reps |
For Abs:
| Mechanisms | Exercises | Sets | Reps |
|---|---|---|---|
| Mechanical Tension | Rotating Mountain Climber | 3 Sets | Till Failure |
| Muscle Damage | Cable Crunches | 3 Sets | 10 Reps |
| Metabolic Stress | Plank | 3 Sets | Till Failure |
Wednesday:
For Legs:
| Mechanisms | Exercises | Sets | Reps |
|---|---|---|---|
| Mechanical Tension | Smith Machine Squats | 2 Sets | 5 Reps |
| Muscle Damage | Leg Press, Bilateral Leg Extensions, Dumbbell Stiff-Legged Deadlifts | 3 Sets Each | 10 Reps Each |
| Metabolic Stress | Leg Curls, Standing Machine Calf Raises | 3 Sets Each | 15 Reps Each |
Thursday:
For Chest:
| Mechanisms | Exercises | Sets | Reps |
|---|---|---|---|
| Mechanical Tension | Barbell Bench Press | 2 Sets | 5 Reps |
| Muscle Damage | Decline Dumbbell Bench Press | 3 Sets | 10 Reps |
| Metabolic Stress | Cable Standing Fly | 3 Sets | 15 Reps |
For Shoulders:
| Mechanisms | Exercises | Sets | Reps |
|---|---|---|---|
| Mechanical Tension | Machine Shoulder Press | 2 Sets | 5 Reps |
| Muscle Damage | Cable Front Raise | 3 Sets | 10 Reps |
| Metabolic Stress | Standing Cable Reverse Fly | 3 Sets | 15 Reps |
For Triceps:
| Mechanisms | Exercises | Sets | Reps |
|---|---|---|---|
| Mechanical Tension | Close Grips Bench Press | 2 Sets | 5 Reps |
| Muscle Damage | EZ Bar Skullcrusher | 3 Sets | 10 Reps |
| Metabolic Stress | Cable Pushdown With Rope | 3 Sets | 15 Reps |
Friday:
For Back:
| Mechanisms | Exercises | Sets | Reps |
|---|---|---|---|
| Mechanical Tension | Bent Over Rows | 2 Sets | 5 Reps |
| Muscle Damage | Straight Arm Lat Pull Down | 3 Sets | 10 Reps |
| Metabolic Stress | Shotgun Row | 3 Sets | 15 Reps |
For Biceps:
| Mechanisms | Exercises | Sets | Reps |
|---|---|---|---|
| Mechanical Tension | Cable Curl | 2 Sets | 5 Reps |
| Muscle Damage | Standing Dumbbell Curl | 3 Sets | 10 Reps |
| Metabolic Stress | Cable Curl (Rope Extension) | 3 Sets | 15 Reps |
For Abs:
| Mechanisms | Exercises | Sets | Reps |
|---|---|---|---|
| Mechanical Tension | Rotating Mountain Climber | 3 Sets | Till Failure |
| Muscle Damage | Cable Crunches | 3 Sets | 10 Reps |
| Metabolic Stress | Plank | 3 Sets | Till Failure |
Saturday:
For Legs:
| Mechanisms | Exercises | Sets | Reps |
|---|---|---|---|
| Mechanical Tension | Smith Machine Squats | 2 Sets | 5 Reps |
| Muscle Damage | Leg Press, Unilateral Leg Extensions, Dumbbell Stiff-Legged Deadlifts | 3 Sets Each | 10 Reps Each |
| Metabolic Stress | Leg Curls, Standing Machine Calf Raises | 3 Sets Each | 15 Reps Each |
Step #6: Set The Weights:
In order to increase mechanical tension, you will need to lift heavy weights. To create muscle damage, aim for moderate to heavy weights. Lastly, metabolic stress is increased by lifting light to moderate weights.
Your Final Workout Plan
By following these simple steps, you will have created a workout plan that is tailored specifically for you and your goals! Here it is:
Congrats! Your workout plan is ready. Make sure to train each muscle group on its allotted day by following the exercises in order! You got this!
Wrapping Up!
This chapter covers the role that exercise and training play in fat loss. You have learnt that resistance training is a crucial component and should be your top priority. You have also learnt in detail about muscular hypertrophy, which helped you to design your workout plan.
All of that sounds great! But there is a mini problem that needs to be addressed.
If you adhere to your workout regimen, then you will see results for a while, but eventually, progress will plateau. You’ll not see the gains in muscle mass or strength that you did when you first started lifting weights. This is because your body will adapt to the demands of your workout routine.
When you lift weights, you are working your muscles and helping them to become stronger and larger. When you repeatedly lift the same weight, your muscles will become accustomed to the stimulus and will no longer grow in strength. In this case, continuing to lift the same weight will not lead to further gains.
In this situation, in order to continue making progress, you need to shock your body by introducing progressive overload to your workout routine. With progressive overload, you can constantly challenge your body in new ways to avoid a plateau and keep making gains.
Progressive Overloading:
Progressive overloading allows your body to adapt to the increasing demands placed on it, resulting in increased strength and muscle mass. Listed below are some examples of progressive overload.
Increase The Number of Reps:
- Week 1: Perform 2 sets of 10 reps of squats, with 30 kg weight. Where, volume = 2 × 10 × 30 = 600
- Week 3: Perform 2 sets of 12 reps of squats, with 30 kg weight. Where, volume = 2 × 12 × 30 = 720
- Week 5: Perform 2 sets of 15 reps of squats, with 30 kg of weight. Where, volume = 2 × 15 × 30 = 900
Increase The Number of Sets:
- Week 1: Perform 2 sets of 10 reps of squats, with 30 kg weight. Where, volume = 2 × 10 × 30 = 600
- Week 3: Perform 3 sets of 10 reps of squats, with 30 kg weight. Where, volume = 3 × 10 × 30 = 900
- Week 5: Perform 4 sets of 10 reps of squats, with 30 kg of weight. Where, volume = 4 × 10 × 30 = 1200
Increase The Weight Load:
- Week 1: Perform 2 sets of 10 reps of squats, with 30 kg weight. Where, volume = 2 × 10 × 30 = 600
- Week 3: Perform 2 sets of 10 reps of squats, with 35 kg weight. Where, volume = 2 × 10 × 35 = 700
- Week 5: Perform 2 sets of 10 reps of squats, with 40 kg of weight. Where, volume = 2 × 10 × 40 = 800
Increase The Number of Exercises:
- Week 1: Perform 2 sets of 10 reps of squats, with 30 kg weight. Where, volume = 2 × 10 × 30 = 600
- Week 3: Perform 2 sets of 10 reps of squats, with 30 kg weight and introduce 2 sets of 10 reps of leg curls, with 30 kg. Where, net volume = (2 × 10 × 30) + (2 × 10 × 30) = 1200
- Week 5: Perform 2 sets of 10 reps of squats, with 30 kg weight, 2 sets of 10 reps of leg curls, with 30 kg and introduce 2 sets of 10 reps of barbell deadlift, with 30 kg. Where, net volume = (2 × 10 × 30) + (2 × 10 × 30) + (2 × 10 × 30) = 1800
You can also achieve progressive overloading with other methods like:
Increase The Frequency of Workouts:
The more you practice something the better you get at it. Suppose, you are just starting out and training your hamstrings once a week. However, if you want to see progressive overload, you could train them twice a week.
Decrease The Rest Between Sets:
Lifting weights puts stress on your muscles. Reducing the rest time between sets will result in your ability to face more stress in less time. This, in turn, will lead to better muscle growth.
Note: A progressive overload plan will help you get the most out of your weight training and avoid hitting a plateau in your progress. Remember that it is better to have quality training than a large quantity of training. Do not overtrain and be careful of ego lifting.
Optimize Your Results:
Whenever you are doing resistance training, your body is under stress. Yes, this stress is necessary to force the body to improve but recovery from this stress is just as important. The following things are very important to pay attention to in order to optimize your results.
Rest Intervals:
Have you ever studied in school continuously for an entire day without any breaks? Well, it is very difficult to focus on extended periods of study without a break. Even if you are able to do this, you will not be able to learn optimally.
Similarly, if you do not rest between sets, you will not be able to train well and will not see optimal results.
It is generally recommended that you take 60 to 90 seconds of rest between sets. However, you should take enough rest so that you can complete your next set with the same level of difficulty as your first set.
Sleep:
Sleep is an important factor in performance and recovery, yet it is often underestimated and not given the attention it deserves. When you are well-rested, you tend to have more energy. Conversely, if you are sleep-deprived, you will likely feel sluggish and fatigued during the day.
Sleep plays an important role in our overall health and well-being, so it’s no surprise that getting a good night’s rest can make tasks feel easier. It is recommended that you get 7 to 9 hours of sleep for recovery after post intense workout.
Rest Days:
A rest day is a day in which you take a break from your regular workout routine. It is critical to maintain a balance of your workout and rest in order to lead a healthy lifestyle. Having rest days is important for allowing your muscles to recover from any damage they may have sustained during workouts, as well as promoting growth.
Just as you would not want to work seven days a week, even if you did, you would not be able to give your full productivity. Similarly, it is very important to take at least one day of rest each week so that you don’t experience muscle fatigue or injury. Additionally, your body can recover from stress so that your performance is not affected negatively.
Note: It is important to remember that a rest day does not mean that you can take a break from your diet and stay inactive. You should stick to your diet on your days off, and stay active through activities like walking, cycling, or swimming.
And with that, it’s time for chapter 6!
CHAPTER 6:
Track Your Fat Loss Progress
At the start of this chapter, we will uncover the importance of monitoring fat loss progress and how it can be beneficial.
Then, we will discuss the three paramount instruments necessary for monitoring your fat loss progress.
Afterwards, we will go over the regulations that need to be observed when monitoring progress on your fitness journey, so as to ensure everything runs smoothly.
Lastly, we will discuss how you can record your weight readings, body measurements, and progress pictures using the necessary tools.
Let’s dive right in.
3 Essential Tools You Need To Start
The adage “What gets measured gets done” is a pertinent one — measuring and tracking your progress regularly can help you stay concentrated and make choices that will upgrade your results.
And, this proverb also fits perfectly if you want to lose fat!
The best motivation in any fat loss journey is your own progress. Yes, seeing progress is key to staying motivated and achieving goals. Charting progress lets you know that your efforts are paying off, so stay dedicated.
That’s why it’s SO important for you to track your progress. You will need three essential tools to get a complete picture of your journey. Let’s get into it!
1. Digital Weight Machine:
A digital body weight machine is a device that uses sensors to measure a person’s body weight. The machine then displays the weight on a digital readout. Digital body weight machines are becoming increasingly popular as these machines offer a quick and easy way to track your progress and see results over time.
Scales that are digital are more accurate than those that are analog. The best way for you to keep track of your weight changes over time would be to use a digital scale designed specifically for weighing people’s bodies. They are often accurate and easy to use, and they can help you to see your progress over time.
The readings can be affected by factors such as clothing, body composition, and even the surface you are standing on. However, they can still give you a good idea of your overall progress.
2. Body Measuring Tape:
A body measuring tape is a flexible measuring tape that is used to measure the circumference of an individual’s body. There are many different types of body measuring tapes on the market, but they all serve the same purpose. The most common type of body measuring tape is made from cloth or plastic and has markings in inches or centimeters.
To use a body measuring tape, wrap it around the desired body part and read the measurement at the point where the tape overlaps. The body measuring tape is an easy and inexpensive way to keep track of your measurements over time.
The body measuring tape is available in various widths and lengths, so be sure to choose one that is appropriate for the body part you wish to measure. If you’re unsure, it might be a good idea to go with the larger size.
3. Camera:
Recording your physical transformation through progress pictures can be key when trying to lose weight. Using a camera to document this process can help hold you accountable and track your progress over time. Here are a few things to consider when choosing a camera for fat loss progress pictures.
- First, think about the quality of the photos. You want your before and after shots to be clear and sharp, so opt for a camera with at least 8 megapixels.
- Second, consider ease of use. Progress pictures are most effective when taken on a regular basis, so choose a camera that’s easy to operate.
- Third, think about the price. You don’t need an expensive DSLR to get great results – even a basic point-and-shoot will do the trick.
All of these considerations can be easily fulfilled by the camera on a typical smartphone nowadays. So to document and monitor your transformation, using a mobile phone camera is an easy and convenient way to do so. By taking progress pictures regularly, you can track your fat loss journey and see the changes in your body over time.
Let’s assume that you’ve prepared these three things to track your fat loss progress. So, let’s find out how to track your fat loss progress!
4 Best Ways To Track Your Fat Loss Progress
One of the biggest questions people have about fat loss is:
“What is the best way to track my fat loss progress?”
It’s a tough question to answer. After all: there are many ways that you can track your fat loss progress, and no one way is better than another. You will need to use a combination of different methodologies in order to get the most accurate picture of your progress.
That said, here are 4 ways that you can approach tracking your fat loss progress:
1. Weight Readings:
There are many ways to track fat loss progress, but one of the most common is by taking weight readings. This method can be helpful in identifying patterns and trends over time, and can be a useful tool for motivation. However, it is important to keep in mind that weight can fluctuate for a variety of reasons, so it should not be used as the sole measure of progress.
There are many factors that contribute to your overall body weight. This includes your fat mass, your muscle mass, your water mass, your stores of glycogen and other things such as your bones and organs.
Therefore, any changes in your weight are likely due to changes in one or more of these factors. This can be demonstrated as follows.
Change In (Overall Body Weight) = Change In (Fat Mass) + Change In (Muscle Mass) + Change In (Water Mass)
Please allow me to explain how these factors can impact your overall body weight.
Fat Mass:
When it comes to your overall body weight, fat is the manipulator. This may seem like common sense, but you’d be surprised how many people don’t realize that their weight is controlled by the amount of fat they have in their bodies.
If you consistently consume more calories than your body needs, you will begin to store excess energy as body fat. This process occurs because your body essentially converts the excess calories into triglycerides, which are then stored in adipose tissue.
And, when you consume fewer calories than your body requires, you will lose stored body fat. This is because your body will utilise its energy reserves to make up for the lack of food intake.
In this way, your fat mass affects your overall body weight. If the amount of fat in your body increases, then your overall weight will also increase. Conversely, if the amount of fat decreases, then your overall weight will also decrease.
Note: Fat is what makes you look unattractive and out of shape. Therefore, to reduce the overall weight, if something needs to be reduced, then it is typically fat.
Muscle Mass:
Muscle mass is simply the amount of muscle that you have in your body. Your muscle mass can change throughout your lifetime. For example, if you don’t use your muscles regularly (like when you’re sedentary), they will shrink and become weaker over time. On the other hand, if you exercise regularly and eat a healthy diet, your muscles will grow bigger and stronger.
In this way, the amount of muscle mass in your body can affect your overall weight. If you have more muscles, you may weigh more. If you have less muscle, you may weigh less.
Note: Muscle mass is what makes you look attractive and in shape. Therefore, it is crucial to maintain a healthy level of muscle mass in your body. Reducing muscle mass should never be a consideration, but rather increasing it should be your goal.
Water Mass:
Your body is made up of about 60% water, give or take. So when you see the number on the scale go up or down, a lot of times it’s just water weight.
Water weight can be gained or lost for a variety of reasons: dehydration, eating or drinking high-sodium foods, eating or drinking high-carb foods, premenstrual syndrome (PMS), and even stress. All of these factors can cause your weight to fluctuate on a daily basis.
Note: Water weight is temporary and not the same as fat. When you lose water weight, you’re not actually losing any fat. In fact, you’re just losing water that your body was holding onto for one reason or another.
Problem With Weight Readings
If you have been following the guide and implementing the calorie deficit, protein intake, and resistance training we talked about, you should be seeing fat loss. Even if you’re doing everything right, you may not always see the needle move on the weight scale. In fact, your weight might even go up sometimes. It’s enough to make anyone feel discouraged.
What’s wrong here?
Well, nothing wrong here. It’s possible that you’ve lost fat and gained water weight. If so, the decrease in fat would’ve slightly lowered your overall weight, while the increase in water would’ve raised it.
Or……
It is also possible that your muscle mass will be increasing slowly along with fat loss. If that is the case, then the decrease in fat would have slightly lowered your overall weight, while the increase in muscle mass would have raised it.
The change in weight in these situations does not accurately reflect your fat loss. In such a situation, if you are drawing conclusions from the weight readings, then you have to be careful not to misinterpret the data.
In order to take accurate weight readings, you must learn the proper technique. Which is as follows:
The Right Way To Weigh Yourself:
To ensure exact measurements are taken, please kindly abide by these important guidelines:
Rule #1: Use a digital weight scale:
Okay, it’s time to use the first tool – the Digital Weight Machine!
But why digital? Why not the analog one?
Because, digital machines are more precise because they can measure weight to the nearest ounce or gram, while analog machines can only measure to the nearest pound.
Additionally, digital machines typically have a wider range of weights that they can accommodate, which means that they are more likely to be accurate for a wider range of people.
Rule #2: Take weight readings empty stomach:
It’s important to take weight readings on an empty stomach in order to get the most accurate results. When you wake up, your body is in a fasted state. That means that any food or drink you’ve consumed recently won’t be affecting your weight. So if you want an accurate reading, it’s best to weigh yourself before you eat or drink anything.
To take a weight reading on an empty stomach, it is best to step on the scale after your morning routine (after using the restroom) and before eating or drinking anything. Once you have your reading, record it in a journal or tracking app so you can keep track of your progress over time.
Rule #3: Take weight readings without clothes:
It is best to weigh yourself naked or in minimal clothing. It provides the most accurate readings.
If you have more clothes on, the scale will give you a higher number than you actually are. The heavier the clothing, obviously, the more it’s going to throw off the number.
So there you have it. For the most accurate weight reading, it’s best to be in the nude. But if you’re wearing clothes, make sure they’re not adding any extra weight.
Rule #4: Take your weight readings daily:
Another important step is to take your weight readings daily. This will help you track your progress and see how effective your diet and exercise plan is.
However, it’s important not to get too attached to your weight. Your weight can fluctuate for a variety of reasons, including water retention and hormone levels. So don’t be discouraged if you don’t see a big drop on the scale every day. Just keep up with your healthy habits and trust that the numbers will eventually start going down.
Rule #5: Take daily weight readings and average them out over a week:
Your body weight is affected by many factors, including water retention. To get an accurate representation of your body weight, take daily readings and average them out over a week. This will give you a much more accurate view of your true body weight.
Water retention can cause your body weight to fluctuate by as much as 5 pounds in a single day. By taking daily readings and averaging them out over the course of a week, you can eliminate this water weight noise and get a much more accurate idea of your true body weight.
Rule #6: Take weight readings on a flat surface:
When taking weight readings, it is important to use a flat surface. This will ensure that the readings are accurate and that the weight is evenly distributed.
To take a weight reading, first place the object on a flat surface. Then, using a weighing scale, take your daily weight readings. Be sure to record the reading in a notebook or on a piece of paper so that you can refer to it later.
Rule #7: Take weight readings with the same weight scale every time:
It is important that you use the same weight scale each time while taking weight readings. This will help ensure accuracy and consistency in your readings. Be sure to calibrate the weight scale before taking your first reading.
Rule #8: Take weight readings in the same place every time:
It is important to take weight readings in the same place every time. This will ensure that the readings are consistent and accurate.
If you take your weight readings in different places each time, it will be difficult to get an accurate idea of your weight. This is because different surfaces can give different readings. For example, a wooden floor may give a different reading than a carpeted floor.
Taking your weight in the same place every time will also help to ensure that the readings are consistent. This is because you will be using the same surface, and you will be able to account for any slight differences in the surface itself.
Overall, taking weight readings in the same place every time is the best way to get accurate and consistent results.
Create Weight Readings Graph:
A weight readings graph is an excellent way to track your progress and see how far you’ve come on your weight loss journey. This can help you more effectively monitor your body’s response to your diet and exercise regimen, allowing you to make necessary adjustments for optimal results. Here are a few tips on how to create an effective weight readings graph.
- First, you need to gather all of your weight readings for a specific period of time. You can use a notebook or spreadsheet to track this information. Make sure to include the date and time of each reading, as well as your current weight.
- Next, you need to plot the data on a graph. You can use a simple line graph or something more complex, like a bar graph. Be sure to label the axes so that you can easily interpret the data.
- Finally, take some time to examine your weight readings over time.
Do you need a shortcut method for this as well? Don’t worry, I have it too. You can simply use FITTR’s progress tracker.
Suppose, your weight readings for the first week are as follows.
| Date | Day | Weight |
|---|---|---|
| 17-Oct-22 | Monday | 79 |
| 18-Oct-22 | Tuesday | 78.8 |
| 19-Oct-22 | Wednesday | 78.9 |
| 20-Oct-22 | Thursday | 78.6 |
| 21-Oct-22 | Friday | 78.7 |
| 22-Oct-22 | Saturday | 78.5 |
| 23-Oct-22 | Sunday | 78.6 |
And, suppose, your weight readings for the second week are as follows.
| Date | Day | Weight |
|---|---|---|
| 24-Oct-22 | Monday | 78.5 |
| 25-Oct-22 | Tuesday | 78.3 |
| 26-Oct-22 | Wednesday | 78.2 |
| 27-Oct-22 | Thursday | 78.4 |
| 28-Oct-22 | Friday | 78.1 |
| 29-Oct-22 | Saturday | 78 |
| 30-Oct-22 | Sunday | 77.8 |
To start graphing your weight readings with FITTR, first, log in to the FITTR dashboard and then click on the “My Plan” section in the left sidebar!
Now go to the “Progress” section.
…and then you’ll get the “Progress” screen where you can set your daily weight, body measurements, sleep analysis and water intake:
You have everything you need to prepare your weight reading graph! First, adjust the date. Then, fill in your weight readings in the “Body weight” section according to that date. Then, click on the “Update” button.
Follow the same process to input your weight readings for each day.
After feeding all the weight readings into the system, you can click on the “Insights” section to see a graph of your weight readings.
…and then you’ll get the “Insights” screen where you can see your weight readings line graph.
The default time frame is set to 7 days, but you can adjust it to be 15 days, 30 days, 3 months, 6 months, or anything since the beginning.
If you wish to see the weight loss progress of your last 30 days, you can easily do so like this.
It’s so easy! Isn’t it?
Looking at your weight readings over time will be similar to tracking a stock market graph. There may be times when your weight is trending upwards, and other times when it dips downwards. However, if you look at the long term, the graph will be going down.
So, it’s important to stay mindful of your long-term goals and take daily weight readings. Try to remain unattached to any single reading to avoid discouragement.
Just remember that if you create a calorie deficit, you will lose fat. And With this, let’s talk about another way to track fat loss.
2. Body Measurements:
If you’re trying to lose fat, body measurements are a great way to track your progress. Your body measurements will gradually go down when you lose fat, which means you’re getting in shape!
It is generally recommended that you take measurements in five different areas of the body, including the neck, chest, waist, hips, and thighs. There are certain rules which need to be followed in order to take body measurements. Which are as follows:
Rule #1: Take body measurements once a week:
Body measurements are a great way to track your progress when you’re working on fat loss. They give you an objective way to see how well you’re doing. So be sure to take them once a week and keep track of your progress!
A good way to stay motivated throughout your fat loss journey is to set a day each week dedicated to taking your body measurements. For example, you can measure your body every Monday to track your progress.
Rule #2: Take body measurements empty stomach:
For your body measurements, it is best to take them first thing in the morning, before eating or drinking anything. This will ensure that your stomach is empty and that you won’t have any food or liquid in your system that could potentially skew your results.
Additionally, be sure to use the restroom before taking your measurements, as this will also affect the accuracy of your results.
Rule #3: Take body measurements without clothes:
There are a few reasons why you should take body measurements without clothes. First, it ensures that the measurements are accurate. Clothing can add bulk and distort your measurements, so it’s best to remove them.
Second, taking body measurements without clothes can help you track your progress more accurately. If you’re trying to lose weight or build muscle, for instance, you’ll want to know how your body is changing over time. And finally, it’s just more comfortable!
Rule #4: Double-check while taking body measurements:
When you’re trying to lose fat, every number counts. That’s why it’s important to double-check your readings while taking body measurements during fat loss. This will ensure that you are getting accurate results.
It is easy to make mistakes when taking body measurements, so it is important to take your time and double-check your readings. If you are not sure about a reading, take it again. Better to be safe than sorry!
Accurate body measurements are essential for tracking your progress and seeing results from your fitness routine. So next time you measure your waistline, make sure to double-check your readings.
Rule #5: Take body measurements in centimeters:
If you’re trying to lose fat, taking your body measurements in centimeters is the most accurate way to track your progress. It’s easy to convert to inches if you need to, but measuring in centimeters will give you the most accurate picture of how much fat you’re losing.
Now that you know all the rules, it’s time to use your second tool – the measurement tape! Let’s learn how to take measurements of different body areas.
Neck Circumference:
One way to track your fat loss is by taking neck measurements. While it isn’t a method that is often recommended, tracking neck fat can be just as important as other areas. Many people carry excess fat around their necks and so by monitoring this area, you can get a better idea of your progress.
Here are some tips on how to take neck measurements to accurately track your progress:
- Use a measuring tape. Place the measuring tape around your neck and take the measurement of one at the largest point of your neck.
- Record your measurements in centimeters. Write down your measurements so you can track your progress over time.
- Repeat weekly. Take neck measurements once a week to track your long-term fat loss progress.
Chest Circumference:
In order to track your fat loss progress, it is important to take regular measurements of your chest circumference. Here are some tips on how to accurately take chest measurements:
- Use a measuring tape to measure the circumference of your chest at the level of your nipples.
- Make sure the tape is level and snug against your skin, but not too tight.
- Record the measurement in centimeters.
- Repeat steps 1-3 once per week, preferably at the same time of day for consistent results.
Waist Circumference:
This is a good indicator of abdominal fat. A reduction in waist circumference means you’re losing belly fat, which is great for your health. Here’s a quick guide on how to take accurate measurements:
- Stand up straight and exhale all the air from your lungs.
- Place a measuring tape around your natural waistline, making sure it’s level all the way around.
- Relax and inhale normally, then take the measurement in centimeters.
- Repeat steps 1-3 once a week.
Hips Circumference:
If you’re interested in tracking your fat loss progress, taking regular measurements of your hips is a great way to do it. Here’s a step-by-step guide on how to take accurate hip measurements:
- Stand up straight and place a measuring tape around the widest part of your hips.
- Make sure the tape is level all the way around and that it’s not too tight or too loose.
- Take note of the measurement in centimeters and record it somewhere so you can track your progress over time.
Thighs Circumference:
When it comes to tracking your fat loss progress, there is no single “right” way to do it. However, taking measurements of your thighs can be a helpful way to see how you are progressing. Here is a step-by-step guide on how to take thigh measurements to track your fat loss:
- Stand up straight and relaxed with your feet about hip-width apart.
- Measure the circumference of your thigh at the widest point using a tape measure. Make sure the tape measure is level and not too tight.
- Write down the measurement in inches or centimeters and record it in a journal or on a chart. Repeat this process for the other thigh.
- Take new measurements every week or two and compare them to your previous measurements.
3. Progress Pictures:
Losing fat is a journey that many of us go through. There are countless resources and tips out there on how to do it effectively. But one thing that’s often overlooked is tracking your progress pictures.
Documenting progress pictures are so important because they show you exactly how far you’ve come. They can be a great motivator to keep going when you feel like you’re not making any progress.
If you’re serious about losing fat, it may be helpful to take pictures from different angles, including the front, back, and side. There are certain rules which need to be followed in order to take the best progress pictures. Following these simple guidelines will ensure that you get the most out of your progress photos, and avoid any potential mishaps. Which are as follows:
Rule #1: Take progress pictures once a week:
Taking a picture once a week is ideal, as it’ll give you a good sense of just how far you’ve come over the course of several weeks or months. And trust us, seeing the physical changes in yourself will be incredibly satisfying.
So make sure to snap a photo every week while you’re on your fat loss journey – you’ll be glad you did!
Rule #2: Take progress pictures empty stomach:
If you are tracking your progress with pictures, it is best to take them first thing in the morning. This is before you have eaten or had anything to drink, so there will be no distorting factors. Morning pictures will give you the most accurate representation of your progress.
Rule #3: Take progress pictures without clothes:
If you’re like most people, you probably don’t love the idea of taking progress pictures without clothes. But there are actually a few good reasons why you should do it.
First, it can help you see your progress more clearly. When you’re wearing clothes, they can sometimes obscure how much your body has changed. Seeing your naked body can be a reality check that can help keep you motivated to keep working hard.
Second, it can help you stay accountable to yourself. It’s easy to trick yourself into thinking you’re making progress when you’re not, but seeing your body in its unadorned state will give you a better sense of whether or not you’re really on track.
Finally, it can help boost your confidence.
Note: If you are a woman, then make sure you take your pictures in light and minimal clothes. This will help to accentuate your curves and show off your newfound muscle definition. Try wearing shorts and crop tank tops.
Rule #4: Take progress pictures in good lightening:
If you’re tracking your progress and want to see how far you’ve come, it’s important to take progress pictures in good lighting. Good lighting will help you to get an accurate representation of your progress. If you take a picture in dim lighting, it can be hard to tell how much progress you’ve made. However, in good lighting, you can clearly see any changes in your appearance.
Rule #5: Take progress pictures without any filters:
Most people use filters because they want to show their best selves, and their progress, in the most favorable light possible. However, by using a filter, you’re not being completely honest with yourself.
Filters can distort your progress and give you a false sense of how much fat you’ve actually lost.
It’s perfectly fine to take an occasional filtered picture for fun, but make sure that most of your progress pictures are unfiltered. This will help you stay motivated and on track with your fat loss goals.
Now that you are familiar with all the rules, it is time to use your third tool – the camera! In this section, we will cover how to take progress pictures from different angles.
Front Angle:
If you’re looking to show off your fat loss progress, make sure to take a front-angle picture. This will showcase your results around your neck, chest, and abdomen area – the places where people often struggle with weight gain.
Taking the perfect front-angle progress picture is easy! Stand in front of a camera in good lighting, set a timer, and click the picture while standing upright. Just make sure you have a full-length view of your body so you can see your entire progress.
Compare your progress pictures over time to see just how far you’ve come!
Back Angle:
If you’re tracking your fat loss progress by comparing photos of yourself, make sure you’re looking at more than just your front view.
During your fat loss journey, you may sometimes notice that you are losing more fat in your back area than your front area when trying to lose weight. So to get an accurate idea of your progress, it is best to take pictures from all angles.
So don’t forget to snap a few pics from the back every now and then. Your future self will thank you for it!
To take a back-angle progress picture, set the camera up in good lighting with the timer on, and then stand with your back to it and click the picture. It is important to have a clear view of your entire body so that you can accurately see your progress.
Side Angle:
When it comes to documenting your fat-loss progress, it’s important to take pictures from a variety of angles. This way, you can get a clear sense of the changes that have taken place and track your progress over time.
One angle that is often overlooked is the side angle. This view can be especially helpful in seeing how your body has changed shape. As you lose fat, you’ll likely notice that your waistline becomes more defined and your hips and thighs become slimmer.
So make sure to take some side-angle progress pictures as you work towards your goals. They’ll be a great reminder of how far you’ve come and help keep you motivated to keep going!
To take a side-angle progress picture, it is best to set the camera up in good lighting with the timer on. Then, stand with your right side to the camera and click the picture.
Repeat to take another progress picture from the left side, making sure your entire body is in view. This will help you track your progress more effectively.
4. Workout Performance:
Last but not least, you should track your workout performance. You will need to compare your current strength levels to those before beginning the program to gauge improvement. This means keeping track of the amount of weight you are able to lift.
Remember that you need to gain muscle along with losing fat. So you should focus on progressive overload and muscle hypertrophy in your workouts. You should constantly be evaluating your performance to see if you are improving. If you are, then congratulations on your progress.
There are a few key things you can do to track your workout performance and make sure you’re getting the most out of your time at the gym.
First, be sure to keep track of your personal bests for various exercises. This will give you a good benchmark to measure your progress against. You can use a simple notebook or an app on your phone to log these numbers.
Second, take note of how you feel after each workout. This can be a valuable metric to track, especially if you don’t see immediate results in terms of strength or weight loss. If you’re consistently feeling better after each session, that’s a good sign that you’re heading in the right direction.
Finally, don’t forget to listen to your body. If you’re feeling particularly sore or tired, it’s okay to take a day or two off from the gym.
Wrapping Up!
When it comes to fat loss, tracking your progress is essential. By monitoring your weight, body measurements, progress pictures and workout performance, you’ll be able to see how well you’re doing and make necessary adjustments.
Without tracking your progress, it’s easy to become discouraged. You might not be losing as much weight as you’d like, or you may be seeing very slow results. But by keeping an eye on your progress, you can stay motivated and on track.
If you’re trying to lose fat, the most important thing is to be consistent with your tracking progress. If you’re looking to see results, it’s important to weigh yourself regularly, measure your body measurements at least once a week, take progress pictures at least once a week, and keep a workout performance journal. By doing these things, you’ll be able to see how well you’re doing and make necessary adjustments to your diet and exercise routine.
People who are trying to lose weight may think that if the number on the scale isn’t decreasing, then they need to eat even fewer calories. And, when they drop calories, both their workout and strength suffer.
Those who do not track their progress properly damage their chances for success. Not tracking your progress is a surefire way to sabotage your fat loss goals. Make sure you’re tracking your progress on a regular basis. It’s the only way to ensure that you’re on the right track and making progress towards your goals.
And with that, let’s dive right into the next chapter!
CHAPTER 7:
Spot Reduction
At the onset of this chapter, we will explore why some individuals may be motivated to decrease fat in certain parts of their bodies.
Then, you will understand the rationale behind why your physique reserves fat in varying locations than that of others.
Then, you will become more mindful of the physiological reactions that contribute to fat burning and have an even more comprehensive awareness of managing those problem areas with body fat.
Lastly, to ensure the success of your fat loss journey and diet plan, you will gain skills on how to appropriately troubleshoot and modify any potential issues.
And, upon completion of this chapter, you will be knowledgeable on effective techniques to rid of extra body fat.
Let’s dive right in.
From Belly To Butt: Get Rid of Unwanted Fat
A friend of mine used to always chew chewing gum, so one day I asked out of curiosity: why does he keep on chewing gum all day long? He told me that I have a double chin, so I have been chewing gum throughout the day in an attempt to fix it.
Similarly, I observed a man at the gym who only did crunches while he was there. He didn’t seem to be doing any other exercises. I curiously asked him why he keeps doing crunches only. In reply, he said that is because he only has to reduce his belly.
Similarly, a woman working out at the gym with her friend only focuses on certain exercises, like treadmills and skipping rope, in order to burn fat in their thighs.
We see many examples of people trying to reduce the size of specific spots on their bodies. Well, spot reduction is the idea of targeting fat loss in a specific area of your body by exercising that body part. For example, if you want to lose belly fat, you would do crunches.
But are they doing it right? In fact, how can I reduce my belly, thighs, and hips? These are some of the frequently asked questions.
But, sadly, it is not possible to selectively burn fat from a specific area of the body. No matter how dedicated you are to working out or which products you use, it is not possible to spot reduce fat.
You might be wondering why you can’t do spot reduction. Well, that’s a genuine concern but before digging into it, it is important to first understand why fat accumulates more in some areas of the body than others. Why is fat not always distributed evenly throughout the body?
Don’t worry, You will understand everything by the end of this chapter.
But Why Some People May Want to Reduce Fat in Certain Areas?
The simple answer is their appearance and their body fat distribution.
Each person’s body composition is unique. Some people tend to store more fat in their midsections, while others may have more pronounced love handles or thigh fat. Ultimately, everyone’s appearance is different.
Whatever the case may be, reducing fat in these areas can help improve their self-confidence and self-image. That’s why they focus specifically on reducing fat in certain areas.
Why fat accumulates more in some areas of the body than others. Why is fat not always distributed evenly throughout the body?
This is Why Your Body Stores Fat in Different Places Than Others:
Have you ever wondered why your body stores fat in different places than others? Why everyone has a variance in their body fat accumulation? Why some people are apple-shaped and others pear-shaped? Why no two are alike?
Yes, men and women tend to store fat differently. Men often have more upper body fat, which is commonly referred to as an “apple” shape. Women often have more lower body fat, which is commonly referred to as a “pear” shape.
This is likely due to the difference in their hormones: testosterone and estrogen.
Testosterone and estrogen are two of the most important hormones in the human body. Testosterone is responsible for the development of male characteristics, while estrogen is responsible for the development of female characteristics. Both hormones are present in both sexes, but they are usually found in higher levels in one sex than the other.
Higher testosterone levels and lower estrogen levels lead to more abdominal fat, while lower testosterone levels and higher estrogen levels may to more fat around the hips and thighs.
Testosterone is typically higher in men and estrogen is typically higher in women. This is why men and women tend to have different body shapes and different fat distribution.
Is It Really Possible to Target Fat Loss in Certain Areas of the Body?
How can I reduce my belly, thighs, love handles, and hips? These are some of the frequently asked questions.
It is a common misconception that you can spot reduce fat. This means that you cannot pick and choose which area of your body you want to lose fat from. No matter how dedicated you are to working out or which products you use, it is not possible to selectively burn fat from a specific area.
People often mistakenly believe that they are burning fat in specific areas of their body by targeting those areas with exercises. For example, they may think that doing crunches will directly lead to less belly fat. However, this is not the case. Basically, people who promote spot reduction have no clue how fat loss works.
That is why it is very important for you to understand the physiology of fat burning.
Physiology of Fat Burning:
The fat-burning process can be divided into three parts –
- Mobilization: The process of breaking down stored body fat into fatty acids so that it can be used for energy is called fat mobilization.
- Transportation: The process of transporting mobilized fatty acids through the bloodstream to the cells where they can be used for energy is called transportation.
- Oxidation: The process of using fatty acids (first mobilized from body fat and then transported via the bloodstream) as an energy source by the cells is called oxidation.
Here's How Mobilization, Transportation, and Oxidation Work Together:
When it comes to burning fat, these three key processes need to work together in order for it to be successful. First, fat needs to be mobilized from where it’s stored in the body. Once it’s been mobilized, it needs to be transported to the cells where it will be used for energy. And finally, once it’s in the cells, it needs to be oxidized or burned.
For example, if today is your leg day, then your leg muscles will need energy during and after exercise. In such a situation, all three key processes will work together harmoniously.
Step #1: Mobilization:
First, your body will mobilize stored fat, breaking it down into fatty acids.
So when your leg muscles need energy, will the fat stored in your thighs mobilize specifically?
No, not at all. The fat stored in your thighs will not specifically mobilize. Fatty acids can mobilize from any part of your body – it may be mobilized from your face or neck or arms or chest or belly or thigh or calves, for example. It is not within your control to determine which body part will release fatty acids first. This is dictated by factors such as the distribution of fat cells and genetics.
Since everyone’s fat distribution and genetics are different, therefore everyone’s fat mobilization is also different. For which there isn’t really anything that can be done.
Step #2: Transportation:
Then, your body will transport mobilized fatty acids through the bloodstream to the cells.
There are trillions of cells in your body that need energy all the time to function. So the mobilized fatty acids will be transported through your bloodstream to all of your cells equally. The mobilized fatty acids will remain in your bloodstream and the cells will use it according to their needs.
Step #3: Oxidation:
Finally, your body cells will oxidize fatty acids to produce energy-rich molecules called ATP. In simpler terms, your cells will use these fatty acids as a source of energy.
As you have done leg exercises, your leg muscles will need more energy. In such a situation, your leg muscles will oxidize slightly more fatty acids than other cells in order to meet their needs.
The Mystery of Fat Cells: How Do Different Fat Cells Affect Fat Mobilization?
By now, you should be aware that it is impossible to achieve spot reduction or targeted fat reduction in a particular area as you have no control over which body part will mobilize fatty acids.
The reason you have no control over fatty acid mobilization is because of your distribution of fat cells and genetics. This is the reason why everyone experiences different fat loss patterns. For some of us, we may lose more fat around our waist or legs, while others may lose it from our cheeks or neck or from other areas.
Losing fat can be an unpredictable process, and where you lose fat first may be determined by your body’s natural distribution of fat cells. So it is important to understand why this happens in order to manage your expectations.
Well, there are two types of receptors in our fat cells: Alpha-2 and Beta-2 receptors. Both types of receptors play a role in how our body stores and uses fat.
The Role of Alpha-2 Receptors:
The fat cells which are richer in alpha-2 receptors make it more difficult for fat to be mobilized. So, in the body parts where alpha-2 is dominant, the fat cells store fat quickly and release it slowly.
Insulin sensitivity is higher in these body areas with less blood flow and lower body temperature. For example, love handles.
The Role of Beta-2 Receptors:
The fat cells which are richer in beta-2 receptors assist fat mobilization. So, in the body parts where beta-2 is dominant, the fat cells store fat slowly and release it quickly.
Insulin resistance is more common in these areas of the body with good blood circulation and body temperature.
Fat cells in your body feature both alpha-2 and beta-2 receptors; the ratio of these two types of receptors determines the rate at which fat is oxidized from your system.
In general, more beta-2 receptors lead to a more fat breakdown, while more alpha-2 receptors lead to more fat storage. Now that you understand the roles of alpha-2 receptors and beta-2 receptors, we can now talk about stubborn fat.
Stubborn Fat:
You may have often heard people say that they have losing fat from all over their bodies, but their belly remains unchanged. This type of fat, which is hard to lose, is called stubborn fat.
Stubborn fat is a common term used to describe pockets of body fat that are difficult to lose. In men, this often refers to belly fat and love handles, while in women it may be referring to hip and thigh fat.
Why Stubborn Fat is Difficult to Lose?
People are looking for techniques that will help them lose stubborn body fat quickly, but there is not currently a method available that will offer quick results.
Basically, this type of fat has a higher concentration of alpha receptors than beta receptors and reduced blood flow. As you are probably aware, alpha receptors inhibit the release of stored energy, so it can take some time to lose stubborn body fat.
So From Belly To Butt: How To Get Rid of Unwanted Fat?
There’s a simple three-step process to banish unwanted fat! Creating a calorie deficit, doing resistance training, and being patient will lead you to success.
In order to lose fat from any area of your body, you must create a calorie deficit. If you did not create a calorie deficit, then your body would not be able to break down and use stored fat for energy. And as a result, you will not lose fat from any part of your body.
Then…
You have to do resistance training. It is important to keep in mind that when you are doing resistance training at the gym, you are working the muscles in that area and not burning fat. That’s why it’s important to work all muscles in the body, not just one area. Anyway, the more muscles you have, the more energy your body will require and the quicker your fat loss will be.
Then…
You have to be patient and have complete faith in the process. As you continue to lose fat, your beta-2 receptor fat cells will empty more quickly at first, but eventually, your alpha-2 receptor fat cells will also begin to reduce in size. And in the long term, when there is an abundance of beta-2 receptor fat cells in your body, then all the fat loss will start from alpha-2 receptor fat cells.
By following this plan, you can expect to see results in all areas of your body – from your face and neck down to your chest, arms, back, belly, hips, thighs, and everywhere in between.
No rocket science! Isn’t it?
Wrapping Up!
While you can’t spot reduce fat, you can lose overall body fat through a combination of a calorie deficit diet and resistance training. This can be done by reducing your calorie intake, eating more healthy foods, and exercising regularly.
Resistance training will help to build muscle and tone your body, while the calorie-deficit diet will help to reduce your overall body fat.
If from today onwards someone tells you to do crunches to reduce belly, then you also have to explain to him that the human body does not work in this way and spot reduction is not possible.
Now it is your responsibility to dispel the belief that people can spot reduce fat. You have to tell the people that their jawline will not be formed by chewing gum. Inform them that crunches will not help to reduce belly fat.
Just guide them to “First, create a calorie deficit. Second, engage in resistance training. And finally, be patient.”
And, with that, it’s time for chapter 8!
CHAPTER 8:
Six Pack Abs
At the start of this chapter, you will have a full understanding of what six-pack abs are.
Then, we will determine if an ordinary individual is capable of building six-pack abs.
Then, we will estimate how much time it will take you to reach your goal of obtaining six-pack abs.
By the end of this chapter, you will have a better understanding of any potential obstacles that could stand in the way of achieving six-pack abs.
Let’s dive right in.
Six-Pack Abs Are Definitely Achievable!
It’s obvious that whenever someone sets out on a long journey, they definitely want to know when they’ll reach their destination. For example, sometimes when you go trekking to an unknown place and while trekking you may need to estimate from a knowledgeable person how long will it take to reach the final destination.
Likewise, a fat loss journey is also like a trek in which you have to move slowly and keep going. If you’re wondering how long it will take to reach your fat loss goal during your journey, it’s not surprising.
When it comes to fat loss, many people have their sights set on one particular goal: six-pack abs. There is no doubt that six-pack abs are highly coveted, and for good reason. They represent the epitome of a fit physique and convey an image of health and strength.
Achieving six-pack abs may seem like a daunting task, but it’s definitely achievable if that’s your goal! But in order to determine how long it will take to achieve six-pack abs, it is first important to understand what they are.
What Six-Pack Abs Actually Are?
You’ve seen them on Instagram, in magazines, and probably even in real life: six-pack abs. They seem to be the epitome of fitness and health. But, what actually are six-pack abs?
Well, six-pack abs are simply a muscle group called the rectus abdominis. This muscle group runs vertically along your stomach and is responsible for flexing your spine. When you “flex your abs,” you’re actually just contracting this muscle group.
You may be wondering why, since six-pack abs are a muscle group, you don’t have visible six-pack abs like biceps.
Well, your abdominal muscles (abs) are no different than any other muscle in your body. Although you may not see them, you already have abs! They’re just hidden under a layer of belly fat. And, you know that belly fat is stubborn fat which comes first and goes last.
So, yes, it takes some work to get those six-pack abs. But as you get leaner and reduce your body fat percentage, the visibility of your abs will increase. And, it’ll be definitely worth it when you see the results!
So you want to know how long it will take to have visible six-pack abs? Let’s find out!
How Long Will It Take You to Get Six-Pack Abs?
Now that you understand that you don’t have to build your abs but make them visible by reducing the fat layer on the front of your belly, it’s time to get an estimate of how much time and effort this will take.
Before beginning the estimation process, it’s important to assess both your current situation and your desired end result. Your current situation means what is your current weight and fat percentage. And, the desired end result means what will be your weight and fat percentage when your six-pack abs are visible.
Okie-Dokie, let’s get estimating!
First, Make a Note of Your Current Condition:
If your starting body weight is 80 kg and your body fat percentage is 26%, then your total fat mass would be (80 × 26) ÷ 100 = 20.8 kg.
And, since Lean body mass is your overall weight minus your fat mass. So, your lean body mass would be 80 – 20.8 = 59.2 kg.
Good job on that calculation! Let’s make a note of all the calculations you did well in one place.
| Details | Data |
|---|---|
| Current Weight (W1) | 80 kg |
| Current Body Fat Percentage (BFP1) | 26% |
| Current Body Fat Mass (BFM1) | 20.8 kg |
| Current Lean Body Mass (LBM 1) | 59.2 kg |
Then, Estimate Your Desired End Condition:
At this point, it’s unclear how much weight you’ll need to lose and what your fat percentage will be in order to achieve six-pack abs. However, we can use some basic math to get an idea.
Target Weight:
Assume that when you achieve your goal of six-pack abs, your weight will be W2.
Target Body Fat Percentage:
When discussing body fat percentage, men’s abs are generally visible at around 12% body fat, and women’s abs are usually visible at around 22% body fat. (Source)
So, assume that when you achieve your goal of six-pack abs, your body fat percentage will be 12%.
Target Body Fat Mass:
Assume that when you achieve your goal of six-pack abs, your body fat mass will be BFM2.
Since 12% of body weight is fat mass, if we use basic math then the value of BFM2 should be 12% of W2. So, BFM2 = (W2 × 12) ÷ 100
Target Lean Body Mass:
Assume that when you achieve your goal of six-pack abs, your body lean body mass will be LBM2.
Since 12% of body weight is fat mass, the remaining 88% will be lean body mass. So, the value of LBM2 should be 88% of W2. So, LBM2 = (W2 × 88) ÷ 100
Note: Early on in this guide, we discussed that in order to see results from your body transformation, you must not only reduce your fat mass but preserve your lean body mass as well. So, If you have followed the steps in our guide properly, you should have been able to preserve your lean body mass while losing fat.
So, if you’ve done everything right and preserved all your lean body mass, then your target lean body mass (LBM2) will be the same as your current lean body mass (LBM1). So, LBM2 = LBM1 = 59.2 Kg
Now the calculation is very easy. We can easily calculate the target body weight W2 value according to the formula.
If, LBM2 = (W2 × 88) ÷ 100
Therefore, 59.2 = (W2 × 88) ÷ 100
Therefore, W2 = (59.2 × 100) ÷ 88
Therefore, W2 = 67.27 kg ≈ 67 kg
Yep, so your target weight will be 67.27 kg! With this information, we can also calculate how much body fat mass you will have—and we can do it all with the formula!
If, BFM2 = (W2 × 12) ÷ 100
Therefore, BFM2 = (67.27 × 12) ÷ 100
Therefore, BFM2 = 8.0724 kg
Good job on that calculation! Let’s make a note of all the calculations you did well in one place.
| Details | Data |
|---|---|
| Target Weight (W2) | 67.27 kg |
| Target Body Fat Percentage (BFP2) | 12% |
| Target Body Fat Mass (BFM2) | 8.0724 kg |
| Target Lean Body Mass (LBM2) | 59.2 kg |
The calculation indicates that, if your current weight is 80 kg and your body fat percentage is 26%, then while you’re losing fat, once your weight becomes 67.27 kg and your body fat percentage is 12%, you’ll have six-pack abs!
If you subtract your target weight W2 from your initial weight W1, you will get an idea of how much fat you need to lose in order to make six packs abs visible.
So, W1 – W2 = 80 – 67.27 = 12.73 kg.
So, to achieve visible six-pack abs, you will need to lose a total of 12.73 kg of fat.
Now, we assume that you are trying to lose fat so that you can be at your maximum limit. As we discussed in Chapter 4, there is a limit to how quickly you can safely lose fat. If you would like to know your maximum fat loss speed, please refer to Chapter 4. For the time being, let me tell you briefly.
To calculate your weekly fat loss rate, you have to divide your current body fat percentage by 20.
So if your body fat percentage is 26%, then your weekly fat loss rate will be 26 ÷ 20 = 1.3%.
If your body fat percentage is 26%, you can start losing fat weekly at a rate of 1.3%. However, as your body fat percentage decreases, the rate at which you lose fat will also decrease.
So first of all, write the weekly fat loss rate for all body percentages from 26% to 12% in one place.
| Body Fat Percentage | Weekly Fat Loss Rate |
|---|---|
| 26% | 1.30% |
| 25% | 1.25% |
| 24% | 1.20% |
| 23% | 1.15% |
| 22% | 1.10% |
| 21% | 1.05% |
| 20% | 1% |
| 19% | 0.95% |
| 18% | 0.90% |
| 17% | 0.85% |
| 16% | 0.80% |
| 15% | 0.75% |
| 14% | 0.70% |
| 13% | 0.65% |
| 12% | 0.60% |
Here, we divided body fat percentage by 20 to calculate the weekly fat loss rate.
So you can see that as your body fat percentage decreases, your weekly fat loss rate also decreases. So, obviously, completing your fat loss journey at a fat loss rate of 1.3% would be impractical. So, what is the correct fat loss rate for the complete fat loss journey?
Well, to calculate the average rate of fat loss over the course of your fat loss journey, simply take the average of all your individual fat loss rates.
So, the average of all your individual fat loss rates will be:
(1.3 + 1.25 + 1.2 + 1.15+ 1.1 + 1.05 + 1 + 0.95 + 0.9 + 0.85 + 0.8 + 0.75 + 0.7 + 0.65 + 0.6) ÷ 15 = 0.95%
The calculation shows that your average weekly fat loss rate will be 0.95% if you are losing fat at your maximum speed.
So if your initial weight is 80 kg then according to the 0.95% average weekly fat loss rate, your weekly fat loss will be (80 × 0.95) ÷ 100 = 0.76 kg
So now the calculation is very easy. You are losing 0.76 kg of fat in a week, and you have to lose a total of 12.73 kg of fat.
So, if you are losing 0.76 kg of fat in a week, then you will lose 1 kg of fat in (1 ÷ 0.76) weeks.
Therefore, you lose 12.73 kg of fat in (1 ÷ 0.76) × 12.73 = 16.75 weeks.
Now since there are 4 weeks in a month, so that is 16.75 ÷ 4 = 4.1875 months ≈ 4 months + 1 week
Based on the calculation, it appears that if your initial weight is 80 kg and your initial body fat percentage is 26%, in order to achieve visible six-pack abs, you would need to aim for a target weight of around 67.27 kg and target fat percentage of around 12%.
Wrapping Up!
In this chapter, we calculated an estimate for the amount of time it would take an 80 kg person with a fat percentage of 26% to achieve six-pack abs. You can estimate your timeframe in a similar way.
But the question arises as to whether every person with the same weight and body fat percentage will actually achieve six-pack abs in just 4 months and 1 week.
Well, it’s hard to say for certain, as results will vary from person to person.
We have considered the best-case scenario in which every single step is executed perfectly. But, if you do not follow the fat loss progress correctly and diligently, you will not achieve the same results.
Many factors can impede your progress and lengthen the amount of time necessary to achieve your goal of achieving visible six-pack abs. The following are some of the more common contributing factors:
Calorie Deficit:
Even a small disturbance in your calorie deficit can make a difference in your goal of achieving visible six-pack abs.
For example, suppose, if you want to lose fat at the maximum rate, you need to create a calorie deficit of 500 calories per day. However, you are not tracking your calories properly and as a result, your deficit is only 300 calories. So, in this case, you may not be reaching that goal.
Therefore, it is important to be mindful of how many calories you are consuming.
Protein Intake:
If you are not having enough protein, it can directly impact your muscle mass which is a part of lean body mass.
A lack of protein can cause your muscles to atrophy, or waste away. This can lead to a decrease in muscle mass and strength. It can also make it more difficult to build new muscle tissue.
A decrease in muscle mass can have a negative impact on your fat loss progress. Muscle tissue is more metabolically active than fat tissue, so a decrease in muscle mass can lead to a slower metabolism and reduced fat burning.
So if you are losing fat at a slow rate, it will take longer to achieve visible six-pack abs. Therefore the protein intake should be absolutely correct.
Resistance Training:
Without resistance training, your body has no reason to hang onto muscle.
When you’re in a calorie deficit and trying to lose fat, your body will burn both fat and muscle for fuel. However, if you add in resistance training, your body will preserve muscle mass better.
To help ensure you don’t lose muscle mass and achieve visible six-pack abs, it’s important to add some form of resistance training to your workout routine. This can be anything from lifting weights to using resistance bands.
Sleep:
Sleep directly contributes to your fat loss. When you’re asleep, your body is able to repair itself and regenerate cells. This process is essential for fat loss because it helps your body burn more calories. In addition, sleep deprivation can lead to increased levels of the hormone cortisol, which can sabotage your fat-loss efforts.
If your fat loss efforts are sabotaged, then it may delay your achieving six-pack abs. So, to maximize the fat-burning benefits of sleep, aim for at least 7-8 hours per night.
Conclusion
Thus, everything has equal utility in your fat-loss journey. Tampering with any single factor can directly affect your goal of achieving six-pack abs. Your progress in terms of fat loss may be hindered by the vicissitudes of life. But, you shouldn’t worry too much. Just try to stay on track with your goals and you’ll be fine.
Having six-pack abs is a great goal, but it’s important not to put too much pressure on yourself to achieve it in a short timeframe. If it takes a little longer than expected to reach the goal, that’s okay.
As you are already aware, fat loss is a long journey. However, if you are consistent and patient every day, you will eventually reach your goal. And, this is what you have to do.
That’s it for this chapter. And with that, let’s dive right into the next chapter!
CHAPTER 9:
Metabolic Damage
At the onset of this chapter, you will gain an understanding of metabolism and discern the various factors which lead to its alteration.
Then, you will have an understanding of what metabolic adaptation is and how it differs from metabolic damage.
Then, you will be able to identify which mistakes are responsible for causing metabolic damage.
By the end of this chapter, you will know how you can delay metabolic adaptation and avoid metabolic damage.
Let’s dive right in.
Metabolism
In order to understand metabolic adaptation, it is important to have a strong understanding of metabolism. So, look at the chart below.
In Chapter 2, we learned about metabolism and how it affects fat gain. Since understanding metabolic adaptation requires some knowledge of metabolism, let’s briefly review what metabolism is.
Metabolism is the set of life-sustaining chemical reactions. The two main purposes of metabolism are the conversion of food to energy; and the use of that energy to maintain the structure and function of cells, tissues, and organs.
There are two processes occurring simultaneously that are crucial to metabolism. Energy generation occurs in the first process we call catabolism. In the second process, which we call anabolism, the generated energy is used and stored.
In other words, your metabolism is responsible for everything you do, whether it’s living, working, eating, laughing, walking, or playing. Your metabolism is what allows your body to generate energy and use it effectively.
In catabolism, the first process of metabolism, your body generates energy through the food you consume. And, in anabolism, the second process of metabolism, your body uses generated energy to maintain bodily functions and to grow new cells.
Your body uses generated energy in four ways: BMR, NEAT, EAT, and TEF.
Basal Metabolic Rate (BMR):
Basal metabolic rate (BMR) is the amount of energy expended while at rest. The body uses this energy to maintain vital functions such as heart rate, breathing, and cell growth. About 60% to 70% of your metabolism is BMR.
Non-Exercise Activity Thermogenesis (NEAT):
Non-Exercise Activity Thermogenesis, or NEAT, is the energy we expend for everything we do that isn’t sleeping, eating or exercising. It’s the energy we use to sit, stand, fidget, walk and even talk. About 20% of your metabolism is NEAT.
Thermic Effect of Food (TEF):
The thermic effect of food (TEF) is the amount of energy required to digest, absorb, and metabolize a meal. About 10% of your metabolism is TEF.
Exercise Activity Thermogenesis (EAT):
Exercise Activity Thermogenesis (EAT) is a term used to describe the energy expended during physical activities such as running, jogging, weight training, and cardio. About 10% of your metabolism is EAT.
Total Daily Energy Expenditure (TDEE):
After you consume food and it is turned into energy, you spend that energy throughout the day in four ways: your BMR, your NEAT, your EAT, and your TEF.
Your total daily energy expenditure (TDEE) is the number of calories you burn in a day. If you add together these four methods of energy expenditure, you will have your TDEE.
So, TDEE = BMR + NEAT + EAT + TEF
Factors That Affect Metabolism:
If you examine the top-down chart of metabolism closely, you will notice that Food, BMR, NEAT, EAT, and TEF are all part of metabolism. All of these components work together to create metabolism.
So the same factors which affect all of these components will also affect your metabolism. Let’s take a closer look at all the factors that can affect your metabolism.
Food:
If we were to make a top-down chart of food, it might look something like this.
If we’re discussing foods, they’re typically composed of macros and micros. Therefore, it’s essential to have a healthy balance of macros and micros in whatever food you consume.
If we focus on macros, the most vital element is your protein intake. If your protein consumption is insufficient, you could experience muscle loss, which would then affect your metabolism.
If we focus on micros, vitamins and minerals play an important role in energy metabolism; they are required as functional parts of enzymes involved in energy release and storage. So, if you don’t take micronutrients seriously then your metabolism may be affected.
BMR:
Your BMR depends on your body composition. So if we were to make a chart of BMR, it would look something like this.
The Basal Metabolic Rate (BMR) is the minimum amount of energy required to maintain vital body functions at rest. BMR is determined by many factors, but the most important is total lean mass; especially muscle mass.
Lean mass is all the non-fat tissue in your body, including muscle, bone, organs, and water.
Muscle mass makes up the largest proportion of lean mass and plays the biggest role in determining BMR. The more muscle you have, the higher your BMR will be because muscle requires more energy to maintain than any other tissue in the body.
Anything that reduces lean mass will reduce your BMR, and therefore your metabolism.
NEAT:
NEAT is the energy expended for activities that are not sleeping, eating or sports-like exercise. It simply means how active you generally are in your daily routine.
This means that your activity has a direct impact on your metabolism. The more active you are, the better your metabolism will be than those who are less active.
EAT:
Exercise activity thermogenesis (EAT) is the energy expended during physical activity. If we were to make a top-down chart of EAT, it might look something like this.
Both resistance training and cardio are important when it comes to metabolism, but resistance training is especially important.
Resistance training helps to build muscle mass, which in turn helps to improve your metabolic rate. So, if you’re looking to boost your metabolism, be sure to include resistance training in your routine.
TEF:
The thermic effect of food (TEF) is the increase in energy expenditure above the basal metabolic rate in response to eating and digesting food. The TEF represents the energy used to digest, absorb, and metabolize food.
TEF is highest for protein, and lowest for fat. Therefore, if you’re consuming the optimal amount of protein, your thermic effect will be greater than on a low-protein diet.
The higher your TEF, the better your metabolism.
Measuring Metabolism:
It is widely believed that the higher a person’s total daily energy expenditure, the better their metabolism is. However, this may not necessarily be true. Basal metabolic rate is a more accurate way to measure metabolism.
Why BMR?
For example, consider two individuals with the following physical attributes: weight of 80 kg, height of 165 cm, and a body fat percentage of 26%.
Since the body composition of both individuals is exactly the same, so their BMR will also be the same.
But, even though two individuals may have the same body composition, their Total Daily Energy Expenditure (TDEE) can be different due to their varying activity levels.
The reason why the basal metabolic rate is a more accurate way to measure metabolism.
Metabolic Adaptation
As you are likely aware, one of the key ways to lose fat is to eat in a calorie deficit, which means consuming fewer calories than your body needs. So, if you create a calorie deficit, then over the course of a few weeks to a few months, you will see results in the form of weight loss. But, as your deficit gets longer, you may find that your weight loss results slow down or stop altogether.
But why does this happen? Well, metabolic adaptation is the most likely reason.
When you think of adaptation, you might think of animals changing their fur color to better blend in with their surroundings. But animals aren’t the only ones that can adapt; your body does it too. Metabolic adaptation is a way for your body to change in order to more efficiently deal with external changes, like a calorie deficit.
Here’s what actually happens:
Strict Survival Mode:
When you create a calorie deficit, your body recognizes this as a signal that there is a shortage of food. So initially, to fulfill its needs, your body burns stored fat. However, when the calorie deficit is prolonged, then your body may sense famine conditions and respond by going into strict survival mode.
As soon as you go into strict survival mode, your body does its best to adapt to the current situation and tries to make use of what is available to it. Your body starts making its calorie expenditure more efficient.
In short: Your body starts making adjustments to help you survive.
This process is known as metabolic adaptation, and it’s one of the main reasons why weight loss can be so difficult to maintain in the long term.
In summary, this is what metabolic adaptation is about:
“Metabolic adaptation is a natural survival mechanism that kicks in when you start restricting calories.
When you cut calories and begin losing weight, your body starts making changes to help you survive. It becomes more efficient at using the calories you do consume and starts to adjust how many calories it needs.”
Metabolism and Metabolic Adaptation:
Metabolic adaptation consists of two words: metabolism and adaptation. It refers to the body’s ability to adapt its metabolism in response to changes in lifestyle, diet, or environment.
Metabolism refers to the set of processes that convert food into energy and then use that energy for your body’s needs. When it comes to metabolism, you must have heard about slow, fast, and average metabolism, right?
I have heard many people say that they have a slow metabolism and no matter how little they eat, they gain weight. On the contrary, there are some people with fast metabolism who never gain weight no matter how much food they consume.
Well, slow metabolism, simply means the process of converting food into energy and then using that energy for your body’s needs is slow. If you have a slow metabolism, you burn less calories while at rest.
And, fast metabolism, simply means the process of converting food into energy and then using that energy for your body’s needs is fast. If you have a fast metabolism, you burn more calories even while at rest.
And, when discussing average metabolism, it is neither excessively slow nor exceedingly fast, but rather somewhere in between the two.
The speed of your metabolism is largely determined by your genes; however, most people have average metabolisms.
So, when your body goes into strict survival mode, those with a fast metabolism tend to shift towards the average, while those with an average metabolism tend to become slower.
But how?
Well, basically your Non-exercise activity thermogenesis (NEAT) and thermic effect of food (TEF) parts get shifted down a bit.
A Shift in NEAT:
In metabolic adaptation, your body adjusts its energy expenditure in order to make up for the lower calories consumed. This process leads to a slight drop in non-exercise activity thermogenesis (NEAT).
The shift in non-exercise activity thermogenesis (NEAT) leads to a decrease in unconscious activities such as walking slowly, talking in a soft voice, and avoiding small tasks. In simple words, you become lazy and your lifestyle becomes a bit more sedentary.
When NEAT decreases due to metabolic adaptation, it can slow down your fat loss progress and make it more difficult to achieve your desired results. Although some people are able to maintain their NEAT levels even during calorie restriction, others may struggle if they don’t consciously adjust their behavior.
That’s why it is advised that you be mindful of your daily steps and NEAT when aiming to lose fat.
A Shift in TEF:
And, the decline in TEF is due to the reduction in calorie intake. When you are eating less, the body requires fewer calories to digest food, resulting in a decrease in energy expenditure.
If your metabolism is adjusting due to your NEAT and TEF, then it’s perfectly normal! No need to worry.
It’s simple, you will gradually become lighter as you create a calorie deficit and lose weight. And, as you become lighter, your body requires less energy to maintain the new weight. And, that’s how metabolic adaptation takes place over time.
Although we haven’t used the term ‘metabolic damage’ until now, none of this is indicative of any real damage to the metabolism. So what is metabolic damage?
Metabolic Damage:
Even though people often use the terms metabolic adaptation and metabolic damage interchangeably, there is actually a distinction between the two.
Metabolic damage is actually the worst-case scenario of metabolic adaptation. It can occur when fat loss is not executed properly.
Metabolic damage will only occur if your BMR is impaired. In other words, when the most important part of your body composition, your muscle mass, starts declining, then metabolic damage occurs.
Fact: If there is a decrease in your muscle mass it means your BMR is being hurt and it can lead to metabolic damage.
So let’s look at those mistakes that inevitably lead to muscle loss and then metabolic damage.
1. Targetting Fast Fat Loss:
When it comes to losing muscle mass, the first mistake is targeting fast fat loss. While it may be tempting to try and lose weight quickly, this approach can actually lead to more muscle loss in the long run.
Instead of focusing on quick weight loss, it’s important to focus on losing fat slowly and steadily. This will help you maintain your muscle mass while also losing body fat.
In Chapter 4, we learned about the appropriate rate of fat loss. We had come to understand that if you target rapid fat loss, then in addition to fat, you also lose your precious muscles.
Losing muscle mass is not ideal because muscles are what give your body shape, strength and form. In order to achieve healthy and sustainable fat loss, it is important to focus on losing fat while preserving muscle.
So, just remember, when it comes to losing fat, that slow and steady wins the race.
2. Not Doing Resistance Training:
Another common mistake is not lifting heavy enough weights. If you’re not challenging your muscles, they’re not going to grow.
Resistance training is important for maintaining muscle mass. It helps to build and maintain muscle tissue. Without resistance training, the muscles will begin to atrophy, or waste away.
There are many different types of resistance training exercises that can be done. These include weightlifting, bodyweight exercises, and resistance bands. It is important to find an exercise that works best for you and stick with it. Doing resistance training just a few times a week can make a big difference in maintaining muscle mass.
3. Less Protein Intake:
One of the most common mistakes people make when trying to lose muscle mass is not eating enough protein. Protein is essential for muscle growth and repair, and without enough protein in your diet, you will not be able to build or maintain muscle mass.
Protein is essential for building and maintaining muscle tissue. Without enough protein, your body will begin to break down muscle in order to get the nutrients it needs. This can lead to a decrease in strength and mobility, as well as an increased risk of injury.
If you’re concerned about losing muscle mass, make sure you’re getting enough protein each day.
4. Not Getting Enough Rest:
If you do not get enough rest, you may start to lose muscle mass.
If you are not getting enough rest, your body will not be able to recover properly from the workouts. This can lead to muscle loss, injuries and setbacks in your progress.
So, make sure to get enough sleep and rest so you can reach your goals.
5. Overdoing Cardio:
When you think of cardio, you might picture long-distance runners or cyclists with lean, toned muscles. But too much cardio can actually lead to muscle loss.
Your body needs a balance of both cardio and strength training to maintain muscle mass. If you do too much cardio, your body will start to break down muscles for energy. This is especially true if you’re not eating enough protein.
Muscle loss can lead to a decrease in strength and endurance. It can also make it harder to lose fat in the long run. So if you’re looking to lose weight, focus on a healthy mix of cardio and strength training. And be sure to eat plenty of protein!
Wrapping Up!
So far we have learned that metabolic adaptation is an unavoidable natural process. You may not be able to avoid metabolic adaptation, but you can definitely delay it!
However, if we discuss metabolic damage, it is not a natural process – it is due to incorrect execution of fat loss. Which you can easily avoid by losing fat in the correct way.
Metabolic adaptation can be delayed and metabolic damage can be avoided with the following tips.
1. Increase Your NEAT:
NEAT is a measure of the number of calories you burn through activities other than sleeping, eating, and exercising.
The problem for a lot of people is that when an individual begins a calorie-deficit diet, the number of calories burned through non-exercise activity thermogenesis (NEAT) decreases significantly. This decrease is exacerbated the longer the individual dieting.
If you’re not careful, you can reach a point where you’re barely burning any calories through NEAT. This means you’ll no longer be in a deficit, and will struggle to lose weight.
So, what can you do to prevent this from happening?
Well, simply do your best to stay active throughout the day. There are some conscious changes you can make to your lifestyle to increase NEAT. For example:
- Walking while talking on the phone or doing household chores.
- Using stairs instead of lifts or elevators.
- Household cleaning.
- Walking while going to nearby shops.
- Playing with your kids.
2. Eat Protein-Rich Diet:
When you eat in a calorie deficit, the thermic effect of food (TEF) part of your metabolism also slows down because your body burns fewer calories to digest less food.
A protein-rich diet can help to prevent TEF from slowing down too much. Your body burns more calories digesting protein than any other macronutrient.
So, if you’re looking to boost your metabolism and burn more calories, make sure to include protein at every meal. Not only will it help you feel fuller longer, but you’ll also be revving up your calorie-burning engine.
Along with this, protein also helps in muscle preservation.
Muscles are constantly breaking down and rebuilding, and protein is essential for this process. Without enough protein, muscles will begin to break down more quickly than they can be rebuilt, leading to muscle loss.
3. Prioritize Resistance Training:
To best avoid muscle loss while in a calorie deficit, be sure to strength train and eat enough protein.
Muscle loss is a common concern when cutting calories and trying to lose weight. While some muscle loss is inevitable, there are things you can do to minimize it. Strength training is one of the most effective ways to maintain muscle while in a calorie deficit.
When you strength train, you not only build muscles but also increase your metabolism. This is because muscle is more metabolically active than fat. So, even though you may be eating fewer calories, your body will still be burning more calories overall.
4. Sleep Like A Baby:
A good night’s sleep is crucial for both athletes and everyday people alike. It allows our bodies to recover from the day’s stress and repair any damage that has been done. When we don’t get enough sleep, our bodies are unable to properly recover and we start to see a decline in our performance.
Muscle loss is one of the most common side effects of not getting enough sleep. When we don’t give our muscles time to recover, they start to break down. This can lead to serious injuries and a decrease in our overall strength and power.
Getting adequate rest is the best way to avoid these problems. Make sure you’re getting at least eight hours of sleep every night so your body can perform at its best.
5. Take a Diet Break:
If you are eating on a calorie deficit for an extended period of time then you can take diet breaks. A diet break is a period of time where you eat at maintenance calories instead of being in a calorie deficit.
This can be beneficial for several reasons. First, it allows your body to recover from the calorie restriction. Second, it can help to improve your mood and energy levels. And, third, it can help reset your hunger hormones.
So how long should you take a diet break? Well, a good guideline is to take a diet break for 2-3 weeks. Once the diet break is over you can go back to the deficit diet and repeat the same until you reach your fat loss goal.
6. Reverse Dieting:
Reverse dieting can be followed by those people who had consumed very low calories for a long time with no change in weight resulting in metabolic adaptation.
Reverse dieting refers to the process of increasing calorie intake slowly and steadily over time.
There are a few different ways to go about reverse dieting, but the basic idea is to start by slowly increasing your calories by 100-200 per day. You can do this by adding in an extra snack or upping your portion sizes at meals. Once you’ve been eating at this new, higher calorie level for a few weeks, you can then start to increase your calories again, until you’re back up to your maintenance calories, or even higher.
Reverse dieting is a similar concept to a diet break. It can have benefits like allowing your body to recover from calorie restriction, potentially improving mood and energy levels, and helping reset your hunger hormones.
There is a difference between reverse dieting and taking a diet break. With reverse dieting, you increase your calorie intake gradually over time until you reach the number of calories needed to maintain your weight. However, with a diet break, you immediately begin eating the number of calories required to maintain your weight.
Now that you understand what metabolic adaptation and metabolic damage are, and how you can combat them, it’s time to move on to the next chapter.
CHAPTER 10:
Fat Loss Plateau
At the start of this chapter, you will be able to gain an understanding of what a fat loss plateau actually is.
Then, you will have a thorough understanding of the causes of fat loss plateaus.
Then, we will evaluate whether you have reached your fat loss plateau by means of asking a series of questions.
By the end of this chapter, if you are approaching a fat loss plateau, we will then discuss tactics that can be employed to surmount this predicament.
Let’s dive right in.
Are You Actually At a Fat Loss Plateau?
When it comes to weight loss, there are a lot of factors that can affect your progress. One of the most frustrating things that can happen is hitting a fat loss plateau. This is when you seem to reach a certain point and no matter what you do, you just can’t seem to lose any more weight.
There are a few different reasons why this might happen. It could be because your body has adjusted to your new diet and workout routine and isn’t burning as many calories as it was before. Or, it could be because you’re not eating enough protein or you’re in stress.
Whatever the reason, hitting a fat loss plateau can be frustrating. The frustration of not seeing the fat loss often leads people to believe that they should drastically reduce their calorie intake even further.
However, reducing calorie intake too soon is a mistake people often make.
In fact, cutting calories shouldn’t be your first option…it should be your last resort!
People often misunderstand that their fat loss plateau has come. In reality, most of the time people don’t have a plateau at all. People see their progress from the beginning and then get discouraged when they don’t see the same results later on.
The truth is that, in most cases, people often make mistakes that unintentionally hinder their fat loss journey. And, because they don’t realise, they may mistakenly think it is due to a plateau when in fact it is not.
That’s why it is essential to be aware of whether you have reached a plateau in fat loss. If not, then what might be the reason for the stalled progress? And if so, how can one break through it?
Well, we will talk about all these but first of all, it is important to understand what the fat loss plateau is and why it occurs.
Why Does the Fat Loss Plateau Happen?
When it comes to fat loss, there’s nothing more frustrating than hitting a plateau. You’re doing everything right, but the scale just won’t budge. Most people experience a fat loss plateau at some point during their fat loss journey. So why it happens?
You already know that, as you lose fat, your body will gradually become lighter. Consequently, the energy needs of your body will also decrease.
In other words, your maintenance calories (TDEE) will be lower than it was previously.
There is no need to worry, as the maintenance calories for an 80 kg person will always be greater than for a 60 kg person. Maintaining a weight of 80 kg requires more energy than maintaining a weight of 60 kg. It’s that simple!
Let’s use an example to figure out how the fat loss plateau happens.
Case 1:
Let’s say, when you started your fat loss journey, your weight was 80 kg. So, when you were doing all that math to calculate your maintenance calories and daily calorie budget, your estimated maintenance calories were 2400 Kcal and your daily calorie budget was 1800 Kcal.
That is, you had created a calorie deficit of approximately 2400 – 1800 = 600 Kcal. We can denote it with this picture.
Case 2:
Now let’s say you’ve been losing fat for three months and your weight has decreased from 80 kg to 70 kg. So, since you’ve lost weight, your body’s energy needs would be lower and your TDEE would also decrease.
Let’s say your new TDEE has come down to 2100 Kcal.
Even though your TDEE may have changed but since you’re sticking to the same diet plan, your calorie intake will remain the same. Therefore, your daily calorie budget will still be 1800 Kcal.
So now your calorie deficit will remain at 2100 – 1800 = 300 Kcal only. You can make a visual representation like this!
Case 3:
Now suppose your weight has reduced from 70 kg to 65 kg, and it took you about 5 months to reach that weight goal.
So, your weight loss will result in a decrease in your energy needs and thus your TDEE.
Let’s say your current TDEE has come down to 1800 Kcal from your previous TDEE of 2100 Kcal.
Again, even though your TDEE may have changed but since you’re sticking to the same diet plan, your calorie intake will remain the same.
So, based on the calculation of your current calorie intake, your calorie deficit will result in 1800 – 1800 = 0 (ZERO) Kcal. You can create a visual representation like this!
Compare All Three Cases:
If you compare all three cases of calorie deficits, you will find that in the first case, it was 600 Kcal, in the second case it was 300 Kcal, and now in the third case, it has reduced to 0 Kcal.
In the first case, you will lose fat at a higher rate, in the second case, you will lose fat at half the rate, and in the third case, your progress will stop.
Well, in the third of these three cases, you can say that your fat loss has plateaued. Because in the third case, your TDEE has become equal to your current calorie intake. In this way, the fat loss plateau takes place!
So, if you are not seeing results on the scale, then should you consider reducing your calorie intake?
Absolutely not! As I already said, cutting calories should be your last resort- not your first option!
First of all, you should analyse whether you have reached a plateau in fat loss or not. If you have not reached a plateau, then what could be the reason for the stalled progress? And if so, how can you break through the plateau?
Okay, so how do you figure out if you’ve hit a fat loss plateau? Let’s jump right in!
Analyse It:
In many cases, things are not as they seem. This is also true for fat loss; you may think you have hit a plateau, but in reality, this is often not the case.
Several factors can contribute to the appearance of a fat loss plateau. If you think you may have hit a fat loss plateau, it is essential to first assess your fat loss journey so far.
So how will you analyse your fat loss journey so far?
Well, I will now ask you a series of questions. You can only jump to the next question when the answer to the current question is ‘Yes’ for you. If the answer is ‘No’, then you must fix that specific thing first.
So let’s get started.
Q. 1: Have you created a calorie deficit in the right way?
The question may seem basic, but it’s very important. People often make mistakes in this part.
You can create a calorie deficit in one of two ways. The first way is by guessing, and the second way is by doing your calculations.
The first method is to guess in your mind and try to create a calorie deficit by reducing some food from your diet or by increasing your daily activities. In the second method, you calculate your maintenance calories and daily calorie budget. You take into account your lifestyle and create a calorie deficit that is safe for you.
Yes, a calorie deficit can be created both ways, but the first method does not provide certainty that you have created a calorie deficit, while the second method guarantees a calorie deficit.
The first method is not proper and the second method is appropriate!
It must be clear that if you are not properly creating a calorie deficit and food intake is not being monitored using a kitchen scale, then you have no right to say that your fat loss plateau has arrived. It’s simple, talking about Plateau is only relevant if you are already following the basic principles of fat loss properly.
So, have you created a calorie deficit in the right way?
If your answer is ‘Yes’, you may continue to the next question. If it is ‘No’, I would recommend rectifying this foundation step first.
Q. 2: Are you getting the right amount of protein in your diet?
Protein is an essential part of our diet and it is important to get the right amount. Protein helps our bodies to repair and grow, so it is important to get enough protein in our diet.
If your protein intake is insufficient, it may be stalling your weight loss progress, as protein has been shown to boost your metabolic rate more than either fat or carbs.
So, if you are not consuming the recommended amount of protein per kilogram of body weight i.e. 1.6 grams to 2.2 grams of protein per kilogram of body weight (daily), and you are concerned about hitting a plateau in fat loss, then you should first correct your protein intake.
So, are you getting the right amount of protein in your diet?
If you answer ‘Yes’, you can continue to the next question. If you answer ‘No’, I would recommend adjusting your daily protein intake first.
Q. 3: Are you following a proper resistance training plan?
Resistance training is one of the key components of any fat loss plan. Resistance training helps to build muscles. Muscle tissue burns more calories than fat tissue, so the more muscle you have, the more calories you’ll burn even at rest.
Without a proper resistance training plan, you will lose muscle mass. The less muscle you have, the fewer calories you will burn even at rest.
There are a few key things to keep in mind when resistance training. First, you need to make sure that you’re training each muscle group twice a week with the proper form. Second, you need to make sure that you’re using a variety of exercises. Third, you need to make sure that you’re challenging yourself. Finally, you need to make sure you are not overtraining.
So, are you following a proper resistance training plan?
If you answer ‘Yes’, you can continue to the next question. If you answer ‘No’, chances are good that you’re doing something wrong and I would recommend that you design a proper resistance plan for yourself.
Q. 4: Is your rate of fat loss on target after ensuring a calorie deficit, adequate protein intake, and consistent resistance training?
Although you may have correctly set your calorie deficit, protein intake, and resistance training, your fat loss might not be happening as you calculated. If that’s the case, it’s possible that the estimation of your maintenance calories is not correct.
So, is your rate of fat loss on target after ensuring a calorie deficit, adequate protein intake, and consistent resistance training?
If you answer ‘Yes’, you can continue to the next question. If you answer ‘No’, I would recommend you revise your maintenance calories and adjust your daily calorie intake on that basis. You can do it like this.
Q. 5: Have you been consistent with your calorie deficit, protein intake, resistance training, and on-target fat loss rate for at least 10 to 12 weeks?
A lot of people start off their fat loss journey with a lot of enthusiasm. They cut down on their calories, up their protein intake and hit the gym hard.
However, after a few weeks, they start to slack off. Their calorie deficit becomes less and less as they give in to cravings. Soon enough, they’re eating just as much as they were before starting their journey. Also, without motivation, their resistance training starts to suffer.
If you’ve been struggling to lose fat, ask yourself if you have been consistent with your calorie deficit, protein intake, resistance training, and on-target fat loss rate for at least 10 to 12 weeks.
If you answer ‘Yes’, you can continue to the next question. If you answer ‘No’, chances are, you haven’t been as consistent as you should be. In this situation, I would advise you to be patient. Remember that results won’t happen overnight – it takes time and consistency to see results.
Q. 6: Do you find that your sleep quality is good?
Despite your best efforts, you may not be getting the results you want. You may have set your calorie deficit, protein intake, and resistance training correctly, but for some reason, you’re not seeing the changes you want.
So what are you doing wrong?
Well, you may be neglecting the most important thing for better health: your sleep. Although you may be focusing on other aspects of your health, it’s important not to forget about the importance of a good night’s sleep.
Sleep quality is one of the most important factors for optimizing recovery and fat loss. Poor sleep quality can lead to increased levels of stress hormones, which can inhibit the body’s ability to recover from exercise and promote fat storage.
Depending on your age, you may require more or less sleep. For example, it is ideal for people between the ages of 25 and 50 to get eight to nine hours of sleep per night. People under 25 may need more sleep, and people over 50 may need less sleep.
So, do you find that your sleep quality is good?
If you answer ‘Yes’, you can continue to the next question. If you answer ‘No’, I would recommend improving your sleep quality.
Q. 7: Are you managing your stress levels well?
Stress is a common issue for many people. It can come from work, relationships, finances, and other areas of life. It’s a part of life!
When you are stressed, your cortisol levels rise, making you crave things and increasing your appetite. You start to feel out of control and like your life is spiraling.
When you are stressed, you may revert to unhealthy habits like emotional eating, skipping meals, sleeping less and avoiding exercise. These habits can negatively impact your fat loss progress.
So, are you managing your stress levels well?
If you answer ‘Yes’, you can continue to the next question. If you answer ‘No’, I advise that you seek out stress management techniques like meditation or walking.
Q. 8: Are you tracking your weight accurately?
It’s important to track your weight when trying to lose fat. There are some key things to keep in mind when tracking your weight, which will help ensure accurate results.
First, weigh yourself first thing in the morning, before eating or drinking anything. Second, use a good-quality scale that is calibrated properly. A digital scale is best. Make sure to place the scale on a hard, flat surface for accuracy. Third, weigh yourself regularly but take weekly averages. Weekly averages are a more accurate measure of weight loss because they account for fluctuations that occur on a daily basis.
So, are you tracking your weight accurately?
If you answer ‘Yes’, you can continue to the next question. If you answer ‘No’, I would advise you to track weight properly.
Q. 9: Are you keeping track of your body measurements and taking note of them?
Losing weight is a journey for many, but it can be difficult to measure your progress. If you find yourself consistently hitting the gym and eating healthy yet not seeing the scale move in your favor, don’t let that discourage you. Many times it happens during a fat loss journey that even though the number on the scale isn’t changing, your body measurements are.
Water accounts for about 50-60 per cent of an adult’s total body weight, so even a small increase or decrease in fluid levels can have a noticeable effect on the number seen on the scale.
This means even if you don’t see movement on the scale, there can still be progress towards achieving your goals. A decrease in body measurements such as waist circumference or hip circumference can indicate changes in body composition even if there’s no movement on the scale.
That’s why it is essential to take accurate measurements of your body when you are on a fat-loss journey.
So, are you keeping track of your body measurements and taking note of them?
If you answer ‘Yes’, you can continue to the next question. If you answer ‘No’, I would advise you to track your body measurements regularly.
Q. 10: Are you capturing your progress pictures?
The fat loss journey can often be filled with unexpected changes. One of the biggest surprises many people experience is gaining muscle while losing fat. While this may sound ideal, it can lead to no change in body measurements and weight that does not accurately reflect your progress.
While it’s natural to become discouraged if your weight isn’t changing as expected, there are still plenty of other ways to measure success that don’t involve a scale or tape measure. Taking progress photos can provide more accurate feedback about what you have achieved throughout the process.
So, are you capturing your progress pictures?
If you answer ‘Yes’, you can continue to the next question. If you answer ‘No’, I would suggest you take weekly progress pictures.
Q. 11: Are you tracking your workouts?
When it comes to achieving a fitness goal, there are many measures you can use to track your progress. When your primary goal is fat loss, measurements, weight and pictures are all common methods used to monitor how well you’re doing. But when it comes to your workout regimen, there’s one thing that often gets overlooked: tracking progress.
Without taking the time to assess your exercise routine and track its effectiveness over time, you won’t be able to effectively reach your goals. Tracking workout progress allows you to make adjustments as needed so that each session yields maximum results in terms of fat loss or muscle gain. It also allows you to evaluate which exercises work best for you and which don’t, so that you can tailor future workouts accordingly.
So, are you tracking your workouts?
If you answer ‘Yes’, you can continue to a conclusion. If you answer ‘No’, I would suggest you track your daily workouts.
Based on Your Answers, Make a Conclusion:
Upon answering these questions to yourself, you will be able to gain an understanding of whether or not you are approaching a fat loss plateau.
If you have been able to answer ‘yes’ to all of the questions, and you have dutifully followed all the necessary steps to address any concerns, yet your average weight readings remain unchanged. If this is the case, it appears that you are nearing a plateau in terms of fat loss.
And, if you believe that despite doing everything right your progress with fat loss may have stalled, then now is the time to break it.
Break It:
If you have been following your weight loss plan diligently and appear to have reached a plateau, you must now consider how to break it.
I am conveying to you three distinct methods through which you can overcome your weight loss plateau. It is critical that these methods are used in the precise sequence of which I mention.
1. Take a Diet Break or Try Reverse Dieting Technique:
If you are experiencing stagnation in terms of fat reduction, the initial step in remedying this situation is to either take a diet break or use the reverse dieting technique.
For those who have been engaging in a lengthy reduced-calorie diet, it may be advantageous to incorporate a diet break — when caloric intake is equal to maintenance calories instead of being lesser or incorporate a reverse dieting technique — when calorie intake is increased slowly and steadily over time. These approaches can help break up the monotony of long-term dieting and allow your body to reset its metabolism.
The idea behind taking a diet break or reverse dieting is that it gives your body some much-needed relief from months or years of calorie restrictions. During this time, your metabolism has a chance to reset itself and start functioning properly again. Additionally, it helps combat feelings of deprivation which can sometimes arise when following an extreme caloric deficit for too long.
2. Increase Non-Exercise Activity Thermogenesis (NEAT):
In some instances, the potential benefit acquired from taking a diet break or utilizing a reverse dieting technique may be limited. So, in such a situation, it may be beneficial to increase your non-exercise activity thermogenesis (NEAT) as a potential way of breaking through.
Non-Exercise Activity Thermogenesis (NEAT) is a term that refers to the energy expended during activities of daily living. It is the total number of calories you burn while doing everyday activities such as walking, cleaning, and cooking. Increasing your NEAT can help you achieve your weight loss goals without spending hours in the gym.
There are several ways to increase your NEAT each day. Small changes can make a difference—for example, taking the stairs instead of an elevator or increasing walking speed when running errands. Go for a walk at lunchtime or take frequent short breaks throughout the day to get up and move around. More vigorous activities like biking or yard work can also help boost your NEAT level.
3. Decrease Calorie Intake:
When it comes to breaking a fat loss plateau, decreasing calorie intake to break the plateau should be used as a last resort.
It is important for individuals looking to break their fat loss plateaus to first focus on other techniques such as diet break, reverse dieting, and increasing physical activity before considering cutting calories. Additionally, individuals should make sure they are consuming enough protein each day, as this helps support muscle mass which is essential for effective fat loss.
In some cases where all other methods have failed, however, then reducing calorie intake may be considered. In order for this to be done in a safe and efficient manner, it is advisable to slowly reduce calorie consumption over time than making drastic changes all at once. In order to assist with the situation, perhaps reducing your calorie intake by 100 – 200 calories would be beneficial.
Wrapping Up!
Plateau in fat loss is a frustrating situation for many dieters. It happens when you reach a level of weight where your body does not seem to want to lose anymore. Plateaus can be discouraging and cause people to give up on their goals, but the good news is that there are ways to overcome this challenge. With dedication and determination, anyone can break through the plateau and continue their fat loss journey.
When beginning a fat loss program, it is important to set realistic expectations and understand that results may take some time. Consistency with exercise and nutrition will ensure steady progress towards your goal. Additionally, make sure to track your progress by taking regular measurements, weigh-ins, and progress pictures so that you can identify any potential plateaus early on.
If you feel that you may be approaching a fat loss plateau, or have already reached one, please take the time to thoroughly analyze your situation before making any decisions.
After careful consideration, if you believe that you have reached a fat loss plateau, please start by taking a diet break or start following reverse dieting. If this does not produce the desired results, kindly increase your Non-Exercise Activity Thermogenesis (NEAT). Ultimately, if all efforts are unsuccessful, kindly decrease your calorie intake.
Once you do this, BAM! You’ve busted through that fat loss plateau and you’re back on the right path. Woot Woot!
CHAPTER 11:
Supplements
At the start of this chapter, we will discuss what supplements are.
Following this, we will then address the subject of whether dietary supplements have the potential to be effective.
Then, with the assistance of the muscle and strength nutrition pyramid, you will gain an understanding of how dietary supplements may compliment your existing nutritional framework.
By the end of this chapter, you will have newfound knowledge regarding those dietary supplements that have been confirmed to have beneficial effects.
Let’s dive right in.
Do Supplements Make a Difference?
Supplements!
Generally, when people observe someone with a well-shaped body, it is assumed that this person must be taking some dietary supplements to obtain such a physique. People have unfortunately become convinced that, in order to achieve a toned body, supplements must be used – no matter the cost.
According to estimates, the Dietary Supplements Market size is expected to have a compound annual growth rate (CAGR) of 7.3% and reach approximately USD 220.8 billion by the year 2027.
You can confidently anticipate that Dietary Supplements will continue to be highly popular by analyzing the market size growth.
And in fact, companies strive to create a perception of the specialness of supplements in order to expand their markets and make profits.
Wherever you go, people often encourage the inclusion of supplements in your daily regimen. You may likely observe various fitness influencers advocating for the use of supplements in their videos; furthermore, several individuals can be seen at the gym mixing together diverse ingredients to produce colourful drinks.
Aaaahhh, the dreaded moment when you realize everyone else is evolving into some sort of higher being and you were left behind! Suddenly your brain starts thinking about doing whatever it takes to catch up – like maybe taking a few supplements?
Well, we must consider if it is essential for everyone to take dietary supplements in order to attain an ideal physique. To what extent do dietary supplements factor into one’s overall nutrition plan?
Let’s figure it out!
The Muscle and Strength Nutrition Pyramid:
Fat loss is a complex process that can seem like an uphill battle for those trying to lose weight. While there are many factors at play when it comes to losing fat, it’s important to understand which elements are more influential and which have less of an impact. Knowing the difference between these two can be the key to maximizing long-term success.
Fortunately, Dr. Eric Helms created the Muscle and Strength Nutrition Pyramid to help us better comprehend this concept. Yes, the very same Pyramid that we discussed previously in Chapter 3!
The Muscle and Strength Nutrition Pyramid is a comprehensive guide to healthy eating devised by Dr. Eric Helms, a renowned nutritionist and bodybuilding expert. This system is designed to provide individuals with an easy-to-follow blueprint for building muscle and strength while developing sustainable dietary habits.
The pyramid is divided into five levels – energy balance, macronutrients, micronutrients, nutrient timing and supplements.
According to The Muscle and Strength Nutrition Pyramid, it is of the utmost importance that we begin by focusing on the base level before progressing up the pyramid where each subsequent layer will become increasingly less important.
That means the base level is the most significant, the subsequent level is of secondary importance, and so on the highest level has the least importance.
And, what would be the least important level to consider? Well, it would probably be ‘Supplements’.
Let’s take a moment to understand the key points of the muscle and strength nutrition pyramid more clearly.
1. Energy Balance:
This is the foundational level of the muscle and strength nutrition pyramid. Your energy balance may be either negative, balanced, or positive.
To achieve fat loss, overall calorie intake must be lower than the amount of energy used throughout activities. This requires establishing a negative energy balance to promote fat burning.
If there is no calorie deficit i.e. energy balance is not negative then there will be no fat loss.
2. Macronutrients:
This is the second tier of the muscle and strength nutrition pyramid. The discourse surrounding this level of nutrition focuses on macronutrients- protein, carbohydrates and fats.
Now that the energy balance has been established, you can adjust the macronutrients to get the maximum benefit.
To successfully complete this level, the ratio of macronutrients must be correctly set so that an energy balance is maintained and protein requirements are sufficiently met.
3. Micronutrients:
This is the third tier of the muscle and strength nutrition pyramid. To achieve the desired fat loss, you have already adjusted your energy balance calculations and established an optimum ratio of macros. The next step is to ensure that your micronutrients are taken into consideration as well.
That is, it is vital that in addition to tracking your caloric deficit and ensuring adequate levels of protein intake, you also incorporate an appropriate variety of minerals and vitamins into your diet.
A healthy diet is essential for achieving optimal health and well-being. Incorporating a variety of minerals and vitamins into your diet can help you maintain a balanced lifestyle.
Where will the necessary micronutrients be sourced from? Nutrient-rich whole foods such as legumes, vegetables, and fruits are excellent sources. And, where wouldn’t the micronutrients come from? These nutrients may not be obtained from ready-made processed foods such as hamburgers, pizzas, and chips.
4. Nutrient Timing:
This is the fourth tier of the muscle and strength nutrition pyramid. Nutrient timing is a diet strategy that involves eating foods at strategic times in order to achieve certain goals.
For example, consuming a nutritious pre-workout meal may assist in boosting your performance in the gym.
It may not affect the average person such as you and me, however, it can certainly be important for individuals who participate in sports or are professional bodybuilders.
5. Supplements:
This is the fifth tier of the muscle and strength nutrition pyramid, which holds the lowest degree of importance. However, if one considers the remarks of organizations and individuals, then it can be argued that this level stands at the most essential point.
Are dietary supplements truly the most essential? Let’s get down to it and figure it out!
Role of Supplements:
Taking into account the fact that supplements are highlighted in the muscle and strength nutrition pyramid at the last tier, perhaps supplements should have some role in your nutrition.
“Well, supplementation should be used as a means of addressing dietary deficiencies only when adequate consumption of nutrients through food sources is not possible or sufficient. Meanwhile, macro-nutrients such as carbohydrates, proteins and fats should still serve as the main source for meeting nutrient needs. Eating healthy foods with adequate protein and essential vitamins will help prevent deficiencies and support overall well-being.”
It is important to remember that they should never be used as a primary source of nutrition.
For example, whey protein supplements are a convenient way to get more protein in your diet without having to consume large amounts of food. During a calorie-deficit diet, it can be difficult to get enough protein from the food you are eating. This is why whey protein can be a great tool for getting enough protein and helping you reach your health and fitness goals.
On the other hand, if you meet your protein needs through nourishing dietary sources, then whey protein is not a requirement.
It is important to remember that any supplement will only be useful if it meets the specific nutritional needs of an individual – filling any existing gaps in their diet.
So back to our main question, do supplements make a difference?
The answer is, NO! If you are able to get all your dietary needs met through a nutritious diet, then there is likely no need for nutritional supplements.
But, what when your diet does not cover all of the necessary nutrients?
The most important step is to become aware of what nutrient deficiencies you have and then take steps towards rectifying them. Eating a balanced diet full of whole foods is the best way to make sure you are getting essential vitamins and minerals in adequate amounts.
If still, you have been unable to meet your daily nutritional requirements through dietary changes, you can consider supplementation as an additional source of nutrients.
So, what are some useful supplements you can use?
Supplements That Really Work
The Food and Drug Administration estimates that there are more than 29,000 dietary supplements currently available in the market, with approximately 1,000 new additions each year.
With an astounding array of products ranging from vitamins to protein powders, it can be overwhelming trying to identify the best option for your lifestyle.
Employing supplements in the right manner may assist you in fulfilling your sports nutrition objectives, permitting you to train efficiently and remain robust and free of injury. But it must be noted that not all supplements are beneficial or effective and careful consideration should be taken when deciding to take any supplement.
Wondering which supplements could be advantageous for your health? Plenty of them have been proven effective and can work wonders. The particulars are listed below:
Protein Supplements:
Protein is a macronutrient that plays a crucial role in the body by helping build muscle, aid metabolism and support overall health. Whether you’re looking to build muscle mass, improve recovery time after exercise or just maintain your overall health, taking a daily dose of protein supplements can help you achieve your goals.
It is essential to consume enough protein in your daily diet for optimal health. However, sometimes it can be difficult to meet the recommended daily intake of protein through food alone. Protein supplements can be a useful addition to your diet in order to get your necessary amount of protein without overconsuming other nutrients such as carbohydrates and fats.
If you are looking to increase your daily protein intake, there is a variety of different types of supplements available on the market today. Here are some popular choices:
1. Whey Protein:
Whey protein is a popular supplement among those looking to build muscle and improve overall health. It’s derived from cow’s milk and is one of the most commonly used proteins in the world. As a fast-digesting complete protein, it provides all nine essential amino acids, making it an ideal choice for anyone who needs more protein in their diet.
Whey protein has several benefits for you, including improved strength and muscle growth, faster recovery time after intense workouts, enhanced fat loss effects when combined with exercise and improved immune system function.
There are two main types of whey protein: concentrate, and isolate.
Whey Concentrate: Whey concentrate is probably the most common form found in grocery stores and health food stores; it contains some lactose and fat but still has a high amount of protein per serving size.
Whey Isolate: Whey isolate has had more of these components removed so that it can be absorbed into your body faster than other forms; however, it may be more expensive than concentrate due to its higher purity level. For those who are lactose intolerant, whey protein isolate is available as a lactose-free option that still contains all of the same beneficial nutrients found in regular whey protein powder.
Whey protein resources: https://examine.com/supplements/whey-protein/
2. Casein Protein:
Casein protein powder is a popular nutritional supplement that is often used by people looking to increase their daily intake of protein. This type of supplement is derived from milk, and it contains all the essential amino acids that are necessary for muscle building and maintenance.
Although whey protein and casein protein are both related proteins, there is a noteworthy distinction between them.
Whey protein is a fast-acting form of protein that quickly gets digested and absorbed into the bloodstream. Casein protein on the other hand is a slow-acting form of protein that takes longer to digest which can provide a sustained supply of amino acids for longer.
Casein protein resources: https://examine.com/supplements/casein-protein/
3. Soy Protein:
Soy protein is derived from soybeans and it is considered a complete protein because it contains all nine essential amino acids. It is an important source of nutrition, providing the body with essential amino acids for overall health and wellness. Amino acids are needed for a variety of functions in the body, including building muscle and repairing tissue.
Soy protein has been favored by vegans and vegetarians. Soy proteins are not as easily digested as whey proteins, but they still provide plenty of nutrition and muscle-building benefits.
Soy protein resources: https://examine.com/supplements/soy-protein/
4. Pea Protein:
Pea protein powder is a popular plant-based alternative to traditional animal-based dairy proteins. This vegan-friendly supplement provides an array of essential nutrients.
Pea protein powder is derived from yellow split peas, making it an ideal choice for those following a vegan or vegetarian diet. It has comparable digestibility to whey and casein proteins, with no reported digestive upset associated with its consumption.
Pea protein resources: https://examine.com/supplements/pea-protein/
Creatine:
Creatine is a nitrogenous organic acid produced naturally in the body that helps to supply energy to cells. It is found primarily in skeletal muscle and can also be taken as a dietary supplement. Creatine plays an important role in improving athletic performance, promoting lean muscle growth and providing health benefits for a variety of conditions.
Creatine is synthesized from three amino acids: arginine, glycine, and methionine. This compound gets stored mainly in skeletal muscles, where it acts as an energy reservoir during physical activity or exercise. When creatine phosphate breaks down during exercise it produces adenosine triphosphate (ATP), which provides energy for metabolic processes such as muscular contractions and movement.
Creatine resources: https://examine.com/supplements/creatine/
Multivitamin:
Multivitamins are dietary supplements that contain a combination of vitamins, minerals, and other nutritional ingredients. They come in a variety of forms including tablets, capsules, powders, and liquids. Multivitamins can help fill nutrient gaps in the diet and provide essential nutrients for overall health.
The best multivitamin supplements include key vitamins and minerals such as Vitamin A, B-complex (thiamine, riboflavin etc.), Vitamin C, D3, E and K2 along with trace elements like iron, iodine and zinc. Additionally, some multivitamins also contain herbs and other natural ingredients which can help provide additional benefits for overall well-being. However, it is important to consult a doctor before taking any new supplement to ensure safety and optimal results.
Multivitamin resources: https://examine.com/other/multivitamin/
Omega-3 Fatty Acids:
Omega-3 fatty acid supplements are a type of dietary supplement derived from fish oil or other sources that contain polyunsaturated fatty acids such as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These two components are known to provide many health benefits due to their anti-inflammatory properties. In general, omega-3s have been linked to improved cardiovascular health, cognitive functioning, and even some mental health benefits.
Omega-3s play a key role in reducing the risk of heart disease by lowering triglyceride levels in the blood, which helps reduce inflammation. They also play an important role in brain development and maintaining healthy vision.
Omega-3 fatty acids resources: https://examine.com/other/omega-3-fatty-acids/
Nitrate:
Dietary nitrate supplements have become increasingly popular in recent years as a natural way to improve athletic performance, promote cardiovascular health and reduce inflammation. Nitrates are naturally found in leafy green vegetables such as spinach, celery and lettuce, as well as other food sources like beets and radishes. By supplementing with concentrated forms of nitrates, it is possible to increase the intake of these beneficial compounds.
Nitrate supplementation works by increasing the amount of oxygen that reaches muscle cells during exercise. This allows for greater muscular endurance so you can work out longer without feeling fatigued. It also increases blood flow to the muscles which helps speed up recovery time after a workout. Additionally, dietary nitrates can help lower blood pressure by improving vascular function and reducing oxidative stress in the body. Finally, they may reduce inflammation which can lead to improved overall well-being.
Nitrate resources: https://examine.com/supplements/nitrate/
Caffeine:
Caffeine supplements are becoming increasingly popular among people looking for an extra boost of energy and focus. Caffeine is a naturally occurring stimulant found in many foods, beverages, and even medications. It affects the central nervous system (CNS), helping to increase alertness, reduce fatigue, and improve attention span and concentration.
Caffeine supplements come in many forms such as tablets, capsules, powders or liquids. They typically contain higher amounts of caffeine than what you would find naturally in foods or beverages. Since they are taken orally rather than consumed through drinking coffee or tea, they can provide quick absorption into the bloodstream for immediate effects. Many people use caffeine supplements to help increase their productivity throughout the day or to stay alert during long shifts at work.
Caffeine resources: https://examine.com/supplements/caffeine/
Beta-alanine:
Beta-alanine supplement is a popular ingredient that many athletes and fitness enthusiasts use to enhance their physical performance. It’s an amino acid, which means it’s a building block of protein that helps muscles work more efficiently. Beta-alanine is known for increasing levels of carnosine in the body, which can help reduce fatigue and improve exercise performance. This makes it especially useful for those looking to increase their muscle endurance or perform better during high-intensity workouts.
The most common form of beta-alanine supplement is found in powder form, which can be mixed into water or other beverages before consumption. Most supplements also come with directions on how much to take per day, so users should always follow manufacturer guidelines when taking this product.
Beta-alanine resources: https://examine.com/supplements/beta-alanine/
Calcium:
Calcium is a mineral that plays an important role in the health of our bones and teeth. It’s essential for maintaining strong bones and helping to prevent osteoporosis. A calcium supplement can be a great way to ensure you’re getting adequate amounts of this much-needed nutrient, but it’s important to understand what calcium supplements are and how they work.
Calcium supplements are dietary supplements that contain varying amounts of elemental calcium, usually taken in pill form. There are two main types of calcium: carbonate and citrate. Calcium carbonate is best absorbed when taken with food while citrate is often better absorbed on an empty stomach. Depending on your needs, your healthcare provider may recommend one type over the other or suggest taking both forms together at different times throughout the day.
Calcium resources: https://examine.com/supplements/calcium/
Zinc:
Zinc is an essential mineral found in many foods, and a zinc supplement can be taken to increase daily intake. Zinc supplements are available in various forms, including tablets, capsules and liquids. They may contain other ingredients such as copper or manganese for better absorption. Taking a zinc supplement can provide extra nutritional support for people with dietary deficiencies or those who do not get enough of the mineral from their diet.
Zinc plays an important role in many aspects of health, from supporting the immune system to aiding with wound healing. It helps produce enzymes that regulate hormones and aid in protein synthesis. Furthermore, it works to maintain healthy skin and hair by helping cells repair themselves and promoting cell growth.
Zinc resources: https://examine.com/supplements/zinc/
Vitamin C:
Vitamin C is a crucial nutrient for optimal health and wellness. It is an essential vitamin which plays an important role in many body functions. A vitamin C supplement can provide additional doses of this vital nutrient, ensuring the body gets enough to support its processes.
Vitamin C is a water-soluble vitamin that helps build and maintain healthy bones, muscles, and tissues. It also helps support the immune system, reduce inflammation, and protect against oxidative stress. This powerful antioxidant can help protect cells from damage caused by free radicals that are produced when the body breaks down food or comes into contact with environmental toxins. In addition to supporting immunity and reducing inflammation, Vitamin C may also help promote wound healing and reduce cardiovascular disease risk factors like high cholesterol levels.
Vitamin C resources: https://examine.com/supplements/vitamin-c/
Vitamin D:
Vitamin D is an essential micronutrient that plays a major role in maintaining our health. It helps to keep bones, teeth and muscles healthy by regulating the absorption of calcium and phosphorus in the body. Vitamin D also helps to support immune system functioning and promote overall well-being. While vitamin D is naturally produced in our bodies when exposed to sunlight, many people are unable to get enough of this important nutrient through natural sources alone. For these individuals, taking a vitamin D supplement may be beneficial.
Vitamin D supplements can come in different forms such as drops, capsules or tablets. They usually contain either vitamin D3 (cholecalciferol) or vitamin D2 (ergocalciferol). Vitamin D3 is derived from animal sources such as fish oil or lanolin while vitamin D2 comes from plant sources like mushrooms or yeast extract.
Vitamin D resources: https://examine.com/supplements/vitamin-d/
Vitamin E:
Vitamin E is an essential nutrient found in many foods, and it’s available as a dietary supplement too. It’s an antioxidant that helps prevent cell damage caused by free radicals, which are molecules produced when the body breaks down food or comes into contact with environmental pollutants. For this reason, vitamin E supplements may offer numerous health benefits.
Often referred to as “tocopherol,” each form of vitamin E is made up of different chemical compounds. The most common forms include alpha-tocopherol, gamma-tocopherol, delta-tocopherol, and beta-tocopherol. Alpha-tocopherol is the only form that can be used by humans and it’s often added to enriched foods and dietary supplements. Vitamin E supplements come in pill or liquid form.
Vitamin E resources: https://examine.com/supplements/vitamin-e/
Probotics:
Probiotics supplements have become increasingly popular in recent years as an alternative medicine for a range of medical conditions. Probiotics are dietary supplements containing beneficial bacteria or cultures, which when taken regularly can improve digestive health, promote the growth of healthy bacteria and boost your immune system.
Probiotic supplements are available in many forms including capsules, powders, tablets, drinks and yoghurts. They can be found naturally occurring in some foods such as dairy products like yoghurt or fermented vegetables like sauerkraut.
Probiotic resources: https://examine.com/supplements/probiotics/
Ashwagandha:
Ashwagandha supplement is an herbal alternative medicine that comes from the root of the Withania somnifera plant. It’s commonly used in Ayurvedic medicine, which is a traditional Indian medicinal practice, and has many reported health benefits. This herbal supplement has been used for centuries to help treat various medical conditions ranging from stress to arthritis.
Ashwagandha supplement contains antioxidants that are thought to fight off free radicals and reduce inflammation in the body. Additionally, it may be beneficial in reducing anxiety levels, improving brain function and memory recall, boosting energy levels, stabilizing blood sugar levels and helping with weight loss efforts. It is also believed to have some anti-cancer properties, as well as help, reduce chronic pain associated with conditions like rheumatoid arthritis or fibromyalgia.
Ashwagandha resources: https://examine.com/supplements/ashwagandha/
Wrapping Up!
The core takeaway of this chapter is that supplements should only be taken if they are filling a nutrient deficiency in your diet or improving your performance directly or indirectly.
If looking at the muscle and strength nutrition pyramid, it is evident that supplements should be used sparingly and only when absolutely necessary. Regrettably, discussions generally center around supplements and neglect to account for the essential components of nutrition such as energy balance, macronutrients and micronutrients.
Isn’t it?
Well, if the proper balance of energy, macronutrients, and micronutrients has not been established, any discussion of supplements on level five is completely irrelevant.
Now you might be wondering why people keep buying up all them supplements, even if they ain’t worth that much.
Well, the answer lies in the marketing used by companies that sell these products.
With so many different brands and types of supplements available on the market today, each one claiming to be more effective than the other, it’s no wonder why consumers are being lured in. By creating an illusion of greater health benefits than what is actually delivered, companies can entice customers into thinking they need a certain supplement for optimal health or performance. In addition, the promises associated with these products often come with visual displays that further enhance their appeal and convince shoppers to try them out.
Nevertheless, you have a much more informed perspective than those who fall for supplements. You’ve done your research and understand which aspects of nutrition are the most important to focus on. You now understand that a proper energy balance and adequate intake of macronutrients and micronutrients are essential for successful fat loss. Also, supplements should be consumed only when they are filling an unmet nutrient gap.
I just wanted to remind you that if your daily intake of macros and micros is taken care of, there’s no necessity to use dietary supplements. Though if unavoidable, please do ensure that it is best to speak with your doctor or nutritionist so they can assess your personal nutritional requirements and advise you appropriately. This way you can ensure that the supplements you take are providing the exact nutrients needed for optimal health and wellness.
And, with that, it is now time to move on to the next chapter!
CHAPTER 12:
Case Study
At the commencement of this chapter, you will gain insight into my transition from a lean individual to a more chubby one.
Following that, you will know about my experiences with many unsuccessful weight-loss attempts.
Then, I will share the details of my first attempt at a fat loss which altered my life for the better.
By the end of this chapter, you will know the dietary and workout regimens I adopted throughout my fat loss experience and how I gradually adjusted them.
Let’s dive right in.
A Miraculous Fitness Journey: How I Overcame Obesity
The story of my fitness journey is one of determination, resilience, and lots of research. For years I struggled with obesity and its many debilitating effects. I felt powerless in the face of a lifestyle that seemed to be set in stone and an ever-growing waistline. But then I made the decision to take control over my life and embark on a miraculous journey towards health and wellness.
So my journey goes like this:
My weight loss journey was built on healthy eating habits, regular exercise, and most importantly; self-love. Through countless hours of dedication at the gym, careful monitoring of my calorie intake, and lots of positive affirmations; suddenly the pounds began to melt away like ice cream on a hot summer day! The transformation was remarkable as I emerged not just slimmer but stronger too – both mentally and physically!
From Skinny to Chubby:
Having been obese for nearly six years, I know the stigma and judgment that come with being overweight. But it wasn’t always like this. For years, I had been skinny. I was the type of person that could eat as much as I wanted and never gain a pound. In fact, I was an active and fit child who enjoyed running around and playing sports, until something changed; suddenly, I developed a habit of overeating that grew stronger every day.
That was the time, my life changed drastically and before long my small frame was replaced with an obese one.
My journey from being skinny to becoming obese began with a simple craving for fast food during my college. What started out as an occasional indulgence turned into an everyday habit and soon enough I found myself putting on more pounds than ever before. My once-active lifestyle slowly diminished and I quickly became dependent on unhealthy snacks to get through the day. As months went by, it became increasingly difficult for me to stay motivated to exercise or make healthier choices with regard to food – I simply didn’t have the energy anymore.
I never imagined I’d be living the life of an obese person. But this was my reality then and I had to do something about that.
Then I took the first weight loss attempt.
My journey since then has been a roller coaster ride of emotions and experiences. From extreme dieting to finally finding balance with food, exercise, and mental health – it’s been a long road to get where I am today. My body isn’t where I want it to be yet but every day brings me closer and closer to achieving my goal of being healthy for myself again.
I was never taught healthy eating habits growing up so it wasn’t long before my weight began to balloon out of control. No matter what I tried to do, nothing worked to help me lose weight and get back in shape. Eventually, I had become so obese that it seemed like there was no hope left for me – but with hard work and dedication over the past few years, I have managed to turn things around.
Growing up, I was always active and ate what most people would consider healthy foods. But then something changed as I got older; my metabolism seemed to slow down, and no matter how much I exercised or what I ate, the weight kept piling on until one day it hit me: I was obese.
My First Weight Loss Attempt:
Yes, I would call it a weight loss attempt because I did not know the difference between weight loss and fat loss like most of the public at that time.
It is about the year 2016. I had just started to gain a sense of awareness that my weight was increasing, although at the time I wasn’t considered obese but more so overweight. When I realized that my weight had increased and I was no longer a healthy weight, what transpired?
Well, I began to make small changes in order to try and control my weight increase. I started getting up a little early in the morning and started going for a morning walk.
Was there any benefit to me as a result of this?
Yes but not really!
By implementing this change, I was able to reduce the speed at which my weight had been increasing; however, it still increased overall.
Then what did I do?
Consequently, when I noticed that my weight was continuing to grow despite my morning walks, I decided it would be beneficial if I relieved my body from the unnecessary strain. Thus, I discontinued doing morning walks.
And, I failed in my first weight loss attempt!
For years, I had been struggling with my weight and health; however, it hadn’t been until this point that I really realized things were getting out of hand.
Little by little I started making better food choices and exercising regularly, trying to create new habits for myself. Initially, these changes were rather difficult as old habits die hard. But with perseverance and dedication eventually these changes became part of my daily routine which helped me maintain an ideal BMI range for years since then.
My Second Weight Loss Attempt:
Well, I will also call my second attempt a weight loss attempt as I was still unfamiliar with the differences between fat loss and weight loss.
After making the decision to put my weight loss journey on hold in 2016, I decided to give it another try in 2018. Over the period of time, I have become more passionate towards this and unfortunately, I have also put on some extra weight.
So, this time, I have considered the idea of following a diet in order to effectively manage my weight. And, having been a long-time admirer of Tim Ferriss, I opted to give his Slow-Carb Diet a try. The slow-carb diet has five main rules to follow:
- Rule #1: Avoid “White” Carbohydrates
- Rule #2: Eat the Same Few Meals Over and Over Again
- Rule #3: Don’t Drink Calories
- Rule #4: Don’t Eat Fruit
- Rule #5: Take One Day off per Week
And, for a month, I have diligently and faithfully adhered to all five rules.
So did I get any benefit?
Yes, but despite seeing a little bit of progress this time around, I still failed to completely reach my goal and gave up on my weight loss journey.
What caused the abrupt cessation of this weight loss effort?
When I initially began my diet plan, it was manageable but as time progressed, it proved to be more arduous to maintain. Thus, I discontinued the diet.
And, I failed in my second weight loss attempt too!
My Third Weight Loss Attempt:
Well, this was my third try at a weight loss attempt and I am still not familiar with the differences between losing fat and losing weight.
After attempting the Slow-Carb Diet in 2018 without success, I endeavored to make a plan for losing weight again in 2019. This time, I found myself between the overweight and obese categories, which has led me to take steps to get my weight into a healthier range.
Taking inspiration from a friend of mine, I decided to join a gym this time. My exercise program included 20 minutes of running on the treadmill each day, 15 minutes of HIIT training and an additional element of weight training- mostly biceps.
Over the course of about one to one and a half months, I made it my routine to attend the gym.
So did I get any benefit from this?
Yes, I was able to shed a few pounds. However, I felt it would be best for me to pause my weight loss journey here. To be honest, I found the training exhausting this time and could not sustain it.
Unfortunately, I was unsuccessful in this third attempt towards meeting my weight goals as well.
My Fourth Weight Loss Attempt:
This was my fourth attempt to lose weight and I am still unsure about the dissimilarities between shedding fat and losing weight.
After my weight loss efforts did not prove successful in 2019, I concluded that it was time to re-launch my fitness journey towards the end of 2020 and the beginning of 2021. This time, my aspiration was to achieve good physical fitness in order to appear attractive during a family gathering.
However, this time the circumstances were a bit different. Covid-19 has had a widespread global impact and a number of individuals around the world have had to stay within their homes for an entire year during lockdown protocols. I was also one of them.
As a result of this, my weight shifted from being categorized as overweight to obese.
But, I’m so fortunate that a new gym opened right in front of my house! I feel inspired to make this the time when I get healthy and fit – no excuses! I begrudgingly resumed my tedious fitness regimen, trying yet again to improve myself.
For a period of 3 months, I devoted a daily regimen to my physical fitness comprising 20 minutes of running on the treadmill, 15 minutes of high-intensity interval training and an additional weight training element.
Did I benefit in any way from this?
Indeed, I achieved my goal of losing some weight. Yet, once the gathering ended, it seemed sensible for me to take a pause in my quest towards slimming down. And, the reason was the same, I struggled to keep up with the training and was unable to maintain it in the long run.
Despite my dogged efforts, I came up short yet again in my strive to reach my weight ambitions.
My First Fat Loss Attempt:
Absolutely! I can truthfully call this a fat loss attempt, now that I know the dissimilarity between losing fat and losing weight!
Despite all my unsuccessful attempts to lose weight, I began to think that I was doing something wrong. Out of curiosity, I conducted research and gathered more information on the matter. After reading multiple books, researching extensively in journals, and viewing YouTube videos to understand the subject matter better, I eventually concluded that my initial approach was not correct.
I became aware that my focus should be on losing body fat, rather than simply aiming to achieve a lower weight.
Through research, I have achieved a strong understanding of fat-loss techniques, creating a calorie deficit, and formulating an individualized diet and exercise plan.
In other words, I have acquired comprehensive knowledge concerning whatever topics we have deliberated in this guide.
And, result?
I was able to accomplish fat loss triumphantly! I improved my lifestyle to a much higher degree and transformed into the person that I have always wanted to be.
I’m so excited to share with you my successful diet plan, my effective training routine, and the incredible progress I have made on my journey!
Discover My Road to Health: Diet, Training and Journey
You are now familiar with the attempts and details involved in my journey towards weight loss, but questions may still linger in your mind. I’m sure many of you are curious about what my starting weight was, how much I’ve managed to lose in total, the diet plan I followed, and the intensity of my exercise regime.
Let’s dive right into it!
My Before And After Fat Loss Profile:
Prior to commencing my journey, I elected to secure an initial profile so that I could evaluate my advancements during the process and contrast it with my post-weight reduction profile.
Here is a comparison of my personal data prior to and following fat loss.
| Details | Before | After |
|---|---|---|
| Body weight | 75.1 kg | 58.3 kg |
| Height | 165 cm | 165 cm |
| Neck | 39 cm | 33.5 cm |
| Chest | 101 cm | 85 cm |
| Waist | 93 cm | 71 cm |
| Thigh | 60 cm | 50 cm |
| Body fat* | 24% | 11% |
| TDEE | 2368 Kcal | 1800 Kcal** |
| BMR | 1528 Kcal | 1500 Kcal |
| Date | 20-Dec-21 | 28-Jul-22 |
* I have used a fat calculator tool to assess the body fat percentage; however, you must note that the actual figure would likely be 2-3% higher. It is expected that the fat percentage prior to the program would be between 26%-27%, while the fat percentage after completion of the program would be between 13%-14%.
** After I had been in a caloric deficit for an extended period while trying to lose fat, my total daily energy expenditure (TDEE) decreased slightly.
My Before and After Progress Pictures:
As an average person, I struggled to make changes in my life. After months of hard work and dedication, I’m proud to show off how far I have come with my before and after progress pictures. It all started when I decided that enough was enough; it was time for a lifestyle change. I had this idea that if I could just stick to healthy habits and make better food choices, then surely the outcome would be positive. So, armed with motivation and willpower, I set off on a journey to meet my goals.
When the results started rolling in after a few weeks of sticking to my plan, they were amazing! My energy levels were through the roof, and so was my self-confidence. Seeing these changes inspired me to keep going – even when times got tough – because now there was something bigger than myself at stake: success!
I have attached my before and after progress pictures, organized into three separate parts for your convenience. I hope this will make it easier to understand.
My Front Profile:
My Back Profile:
My Side Profile:
My Right Side Profile:
My Left Side Profile:
Before Fat Loss, After Fat Loss, and Lean Bulk Comparison:
Before:
- It is pretty noticeable in my before photo that I carried excess facial fat; my face looks swollen.
- When taking a closer look, you can also see my double chin.
- I have quite a bit of extra fat around my neck, resulting in some neck wrinkles.
- There is a notable increase in fat in my chest region, evident to the eye.
- The amount of fat present in my body is causing my abdomen to increase significantly in size.
- My back is so wide and all this extra width comes from fat.
- My excess flesh hangs heavy around my midsection resulting in love handles.
- In other words, I am looking completely out of shape.
After Fat Loss:
- My face doesn’t feel as puffy as before.
- My double chin has also disappeared.
- My neck wrinkles are still visible.
- My chest is gradually achieving its desired form.
- My belly fat has disappeared and six packs are almost visible.
- My back has developed quite nicely, and it is significantly narrower than before.
- I have a dramatic reduction in the size of my love handles.
- I am nearly in my ideal physical condition.
During Lean Bulk:
- My face has now achieved its optimal shape; not too swollen or weak.
- My hard work has paid off, and I have achieved a lovely jawline.
- My neck wrinkles have faded away completely.
- My chest muscles have become more pronounced and toned.
- Although I am in a caloric surplus, the amount of fat that has built up around my midsection is minimal.
- My back has seen an increase in musculature and width since prior.
- The love handles have completely disappeared.
- I am making steady progress towards the shape of my dreams, day by day.
My Weight Loss Graph:
It can be difficult to measure weight loss progress, but having a visual representation of your journey is extremely helpful. A line graph is one of the most straightforward ways to track and monitor your weight loss over time. It’s easy to use and understand, making it a great tool for anyone looking to create an effective fitness plan.
To create a useful line graph that helps you stay motivated and on track, start by establishing your starting point—your baseline weight. Record this number along with the date you started your fitness program so you can refer back to it later if needed. As you progress, add more data points onto the chart that reflect each week’s results. You’ll be able to compare current results with past weeks as well as identify any potential issues in reaching your goals.
When I kicked off my fat loss journey, I weighed in at a whopping 75.1 kg! But over the course of time, I managed to whittle that number down to a much leaner 58.3 kg. It took me quite some time, a total of 220 days—roughly seven months and eight days—in order to accomplish this.
As you can see from this weight loss graph, I have had highs and lows with my metrics. However, overall, the trend of the chart shows a consistent decline in my data.
Neck Fat Loss Graph:
This is my neck fat loss line graph which I have been tracking throughout my fat loss journey. Each week I took measurements of my neck circumference and plotted them on the graph, which clearly shows an overall decrease in size over time.
At the start of my fat loss journey, my neck circumference was 39 cm and after I had completed that journey, it had decreased to 33.5 cm.
Chest Fat Loss Graph:
I have provided a graph that charts my chest fat over the duration of the fat loss program. As demonstrated, it is evident that I have achieved a considerable reduction in chest fat. While it may seem like a daunting task to reduce fat in this area of the body, with the right plan and dedication, amazing results can be experienced.
The graph starts off with the baseline for my chest fat and then moves on to show the gradual decline during my transformation. The results are quite remarkable, as I have managed to drop 16 cm of chest fat over a period of 220 days.
Waist Fat Loss Graph:
This graph demonstrates my waist fat loss journey over time. The graph begins on 20 December 2021, when I started to focus more on my diet and fitness. Over a period of 220 days, I have seen an encouraging decrease in waist fat, proving that a healthy lifestyle can have real results.
As I began my fat loss journey, my waist measured 93 cm but by the end of it, I noticed a decrease to 71 cm.
While there were some minor fluctuations, overall there has been a steady decline throughout the duration of this journey.
Thigh Fat Loss Graph:
I documented my thigh fat loss journey over time with this graph and the results are undeniable. As you can see in the graph, my thighs have gone from flabby to firm in just a few months’ time.
At the outset of my pursuit to reduce fat, my thigh size measured 60 cm and, happily, by the end it had reduced to 50 cm.
Changes in My Calorie Budget And Diet Plan Over Time:
In order to accomplish fat loss, it was necessary for me to consume fewer calories than I used in a day. This method required me to establish and follow a dedicated calorie budget on a daily basis. Additionally, as I continued my journey towards fat loss, I found that it was necessary to make a few adjustments to my diet plan and calorie budget.
So, this is how I modified my dietary plan and caloric budget to be in accordance with the changes.
Plan 1 (2100 Kcal): From 20 December 2021 to 10 January 2022:
When I began my mission to lose fat, I estimated that my maintenance calorie was around 2368 calories. Subsequently, I established a calorie deficit of 268 kcal and crafted a diet plan offering 2100 kcal.
If you paid attention to my diet plan you’ll find that I had started taking in 120 grams of protein. If calculated, this means that my protein intake was 1.6 times what my body weight was for the day.
I adhered to this dietary regimen from December 20th 2021 to January 10th 2022.
Plan 2 (1900 Kcal): From 11 January 2022 to 24 January 2022:
Eventually, my body starts metabolic adaptation and that results in a decrease in fat loss on the same calorie count. So, in order to continue losing fat at the same rate, I determined that reducing my daily calorie budget a bit further was necessary.
Taking the situation into account, I began to implement plan 2, wherein my protein intake remained steady while my daily calorie budget was brought down to 1,900 kcal.
During plan 2, my average body weight was 71.64 kg and my protein intake averaged 118 gm, resulting in a ratio of 1.65 times my body weight for protein consumption.
I strictly followed this dietary regimen from the 11th of January 2022 until the 24th of January 2022.
Plan 3 (1800 Kcal): From 25 January 2022 to 21 Feburary 2022:
Then as my weight was reduced, my body was adapting accordingly, causing a decrease in fat loss. So, to further increase fat loss, I needed to slightly reduce my caloric intake.
I was adhering to my plan 3 from January 25th 2022 to February 21st 2022, in which the daily protein intake was the same yet I limited my calorie budget to 1800 kcal.
During my plan 3, the average of my bodyweight was 70.36 kg and my protein intake averaged 118 gm which equated to 1.68 times the weight of my body for protein consumption.
Plan 4 (1700 Kcal): From 22 February 2022 to 21 March 2022:
As I continued with my fat loss journey, it was necessary to reduce the number of calories I was consuming in order to keep up the process of losing fat over time and bypass any potential metabolic adaptation.
So, during the period of 22 February 2022 to 21 March 2022, I was diligently following Plan 4 which had a daily calorie budget of 1700 kcal and a protein intake requirement of 116.6 gm.
I monitored my weight throughout this period and found that it averaged 68.69 kg, while my daily protein intake was 116.6 gm – a proportion of 1.7 times my weight.
Plan 5 (1600 Kcal): From 22 March 2022 to 24 April 2022:
Similarly, from March 22nd, 2022 through April 24th, 2022 I followed Plan 5, which was a daily calorie budget of 1600 kcal and a protein intake of 113 grams.
During this period my average weight was 66.4 kg and I averaged a daily protein intake of 113 grams, which calculates to 1.7 times my body weight each day.
Plan 6 (1400 Kcal): From 25 April 2022 to 09 May 2022:
From April 25, 2022, to May 9, 2022, I followed plan 6 of the nutrition program and adhered to a daily calorie budget of 1400 kcal as well as a protein intake of 115 grams.
During this period my mean weight was 64.92 kilograms and I took in 115 grams of protein every day. This is equivalent to 1.77 times the amount of my body weight as a daily protein intake.
Plan 7 (1300 Kcal): From 10 May 2022 to 06 June 2022:
From May 10th, 2022 to June 6th, 2022, I diligently followed nutrition plan 7. By doing so, my daily caloric intake was 1300 kcal and my protein consumption was 115 gm.
During this period my average weight was 63.53 kilograms and I took in 115 grams of protein every day. This is equivalent to 1.81 times the amount of my body weight as a daily protein intake.
Plan 8 (1200 Kcal): From 07 June 2022 to 21 June 2022:
Between June 7, 2022, and June 21, 2022, I adhered to nutritional plan 8 which established a daily calorie budget of 1200 kcal and a protein intake of 120 grams.
I monitored my weight during this period and my average was 61.91 kilograms. I consumed 120 grams of protein daily, equaling about 1.94 times the amount of my body weight as a day’s worth of protein intake.
Plan 9 (1000 Kcal): From 22 June 2022 to 28 July 2022:
From June 22nd, 2022 to July 28th, 2022 I kept faithfully to plan 9 of the nutrition plan which prescribed a daily calorie budget of 1000 kcal and a protein intake of 119 grams.
During this time frame, my average weight was 59.7 kilograms and I consumed 119 grams of protein every day. This calculation is twice the amount of my body weight on a daily basis in terms of protein intake.
My Exercise Plans:
If you’re looking to make significant changes to your body composition, such as fat loss, it’s important to have a sound resistance training program in place. This program should be tailored specifically to your goals and can evolve over time as you adapt and improve.
During my own journey of fat loss, my resistance training program remained more or less the same throughout. I am pleased to share with you the exact resistance training program that I utilized throughout my period of fat loss.
My focus was to train each muscle group twice a week which provides more opportunity for recovery between workouts, allowing the body to heal and rebuild itself completely.
Additionally, incorporating different exercises into my routine helped me target individual muscle groups more effectively than one big workout would. This allows each muscle group to be worked in various ways, helping them develop better than if they were simply trained once a week with the same exercises.
Overall, training each muscle group twice a week is an effective approach that lets you work harder while maximizing your results.
Apart from this, I aimed for 3-4 sets of 10-12 reps per exercise with a 60-90 second rest period between each set. This allowed me to lift heavy enough weights while still maintaining good form and technique throughout the workout session.
When it comes to your workout plan, it’s important to remember that your work will go on even after you have followed a prescribed plan. It’s true that having a set of exercises can give you the results you want, but if those exercises aren’t enjoyable or sustainable, they won’t help you in the long run. That’s why I would suggest including exercises in your workout plan that you actually enjoy and can stick with over time.
Everyone has different physical attributes, fitness goals, and exercise preferences when it comes to working out. Taking the time to find something that you enjoy doing in terms of exercise, it can make getting up and hitting the gym much easier.
In the meantime, please feel free to download a PDF of my workout plan here.
My Activity Levels During My Fat Loss Journey:
The journey of fat loss can often be a difficult one, especially when it comes to activity levels. For me, my activity levels during my fat loss journey were like a roller coaster ride but ultimately ended up in a good place.
At the beginning of my journey, I wasn’t very active – I found it hard to motivate myself and stay consistent with exercise as I had no idea where to start or how to make positive lifestyle changes. As I progressed though, I began to slowly increase the amount of physical activity that I was doing each week. This included walking more often instead of driving, and taking the stairs.
When I first began my journey to healthier living, I was taking 3000 steps per day. At the time, that seemed like a lot and a significant improvement from my sedentary lifestyle. But little by little, I decided to challenge myself and increase my daily step count.
I started by setting an achievable goal of 5000 steps but then worked up to 10,000 and eventually 12,000 steps. With determination and discipline, I was able to reach this goal in only three months! To achieve this level of progress so quickly was incredibly motivating for me because it showed me how feasible it is to make positive changes in our lives if we take the first step (no pun intended).
My newfound enthusiasm pushed me even further and now I’m aiming for 15 000 steps daily – I can’t wait to see what other goals I accomplish with hard work and dedication!
Wrapping Up!
Losing fat was a challenging journey for me. It took months of hard work and dedication in order to reach my goal. But there’s more to it than just physical changes. Going on a fat loss journey taught me some important lessons about willpower, perseverance, and resilience.
First, embarking on a fat loss journey required great strength of will and determination to stay focused on my end goal. While it was difficult at times, building this willpower helped me overcome any obstacles that come up along the way.
Additionally, by learning how to persevere through challenging situations I also developed greater self-confidence which helped me fight off negative thoughts or doubts about achieving my goals.
Lastly, going on a fat loss journey helped me build resilience and discipline when faced with temptations or tough decisions such as skipping workouts or deciding between healthy and unhealthy foods.
My declining fat loss charts are proof that with careful planning and dedication, anyone can achieve amazing results in terms of body composition goals.
Overcoming Repeated Failures:
For many who are beginning a fitness journey, the fear of failure is a common and understandable emotion. The idea of failing to reach the desired goal can be daunting and cause one to doubt their abilities before they even start. However, it doesn’t have to be that way!
Failing during a fitness journey can be disheartening, especially when you’ve been trying for a long time. But failure is an essential part of any journey – it’s how we learn and grow. It’s only through trial and error that we become the best versions of ourselves.
I can attest to this firsthand, as I have experienced many failures during my own fitness journey. Through countless failed diets and exercise regimes, I learnt that it takes more than just willpower to achieve your goals. You need patience, resilience and ultimately consistency to see results and make lasting changes in your life.
And if something isn’t working out, by thoroughly analyzing your journey so far and seeking out areas for improvement, you can set yourself up for success.
For example, consider what has worked in the past, where you may have fallen short, and how you could make better use of your time or resources. It’s also important to take stock of any successes along the way as they serve as reminders of what you’re capable of when dedicating yourself to something.
By taking this approach with dedication and diligence throughout your fitness journey, success will follow!
And, with that, it’s time for chapter 13!
BONUS CHAPTER
Enrol Under a Coach
To start off this chapter, we will discuss why you may need a coach during your health and fitness journey.
Following this, you will be made aware of the advantages associated with having a coach guide and accompany you along your fitness journey.
And, by the end of this chapter, you will become familiar with various ways to uncover the ultimate fitness trainer who can help guide your journey.
Let’s dive right in.
Why Do You Need a Coach?
There is no question that this fat loss guide is an invaluable source of fitness information and provides a comprehensive understanding of fat loss. But, despite your thorough comprehension of the material presented in this guide, it is possible that you may not be successful in your endeavor to achieve fat loss.
Why? Because it is not only important to have knowledge but also to be able utilize that knowledge in an effective manner. There is a lot more to it than simply knowing what diet and workout plan works best for you. The key factor that often gets neglected is the execution of these plans.
So, what action should be taken in this scenario?
When facing difficulty with fat loss and resources aren’t enough; that’s when it’s time to seek assistance from others. In this situation, bringing on a coach can be a surefire way to achieve success!
Fitness Coaches Are More Than Just a Calculator:
I understand that you may be wondering why enrolling in a program with a coach is necessary, when all the fat loss information is readily available in this guide. You may be under the impression that, in order to start losing fat, all it takes are a few fundamental calculations. However, this is not necessarily the case and seeking out an appropriate coach can offer further guidance.
Fitness coaches are more than just a calculator when it comes to helping you reach your fitness goals. They offer invaluable insight into the best ways to safely and effectively reach those goals, providing support and guidance at every step of the way. A good fitness coach is not only there to track your progress, but they’re also there to provide guidance on proper technique, nutrition advice, and even mental health tips that help keep you motivated throughout your workout program.
The following 8 reasons illustrate why it may be advantageous to have the assistance of a coach.
1. A Coach Will Help You See Yourself Unfiltered:
If you are looking to start a fat loss plan and set goals, it is important to recognize the potential bias you might have. We often think our plans and goals are attainable when they may not be realistic or achievable. That’s why having an unbiased perspective can be so valuable.
A fitness coach is a great resource for this since they have no attachment to your goal and can offer objective guidance. A fitness coach will look at the big picture and create a comprehensive approach that works with your lifestyle while helping you reach your goals in a safe and effective way. They will provide support, and experienced advice on how to achieve success without letting biased expectations get in the way.
Ultimately, having an unbiased perspective from an experienced professional can help ensure that your fat loss plan is balanced, attainable, and tailored specifically for you.
2. A Coach Will Get You on the Right Path:
When it comes to fat loss, sometimes we find ourselves feeling directionless and stuck. We have the goal of reducing body fat but don’t know how to get there. It’s easy to feel overwhelmed and confused when trying to make progress towards a healthier lifestyle with no clear path in sight. This is why having a coach can be so beneficial.
A good coach will help you brainstorm different avenues for moving forward on your weight loss journey. They are trained professionals who understand the challenges that come with reaching your goals, which makes them well-equipped for helping you create an individualized plan specific to your needs and current fitness level. They can provide the necessary education, guidance, and support required for creating a successful nutrition program as well as offer suggestions on ways to modify exercise routines in order to optimize results.
3. A Coach Will Provide You With Essential Mentorship and Uplifting Inspiration:
If you’re looking to embark on a fat loss journey, the support of an experienced coach can help make your goals a reality. A professional coach will provide you with support and guidance that is tailored to your individual needs. With their expertise, they can design a program that’s specifically tailored to your fitness level, lifestyle, and fitness objectives.
The coach will also be there for you along the way, providing ongoing feedback and motivation when needed. They’ll encourage you every step of the way while providing expert advice on nutrition and exercise habits that are best suited to achieve your desired outcome.
4. A Coach WIll Find and Fix Your Performance Errors:
When it comes to fat loss, having a coach can be an invaluable asset. A good coach will not only provide you with the knowledge and guidance you need to reach your goals, but they will also point out mistakes that you make along the way. They can help identify any weak points in your diet or exercise plan that may be preventing you from achieving your desired results and work with you to make improvements wherever necessary.
Your coach should always be available for support should any issues arise during your journey. They may offer advice on nutrition, food choices and physical activity; provide motivation and encouragement when needed; monitor progress regularly; and adjust the plan as goals change or evolve over time. With regular feedback, constructive criticism, and consistent accountability, a coach can ensure that fat loss is sustainable in the long term.
5. A Coach Will Unlock Your True Potential:
A fitness coach will also develop competence in you – the ability to take control of your health and fitness, and inspire you to take responsibility for your own well-being.
By demonstrating their own commitment to healthy living through their professional knowledge and training methods, they can encourage others to make positive lifestyle changes as well.
In addition, a good fitness coach will continuously strive to learn new strategies that they can use to help you reach optimum physical performance levels.
6. A Coach Will Help You Tackle New Challenges With Accountability:
Beginning a fat loss plan alone can be intimidating, especially if you don’t have any prior knowledge or experience. The most common thought for many newbies is “I will start tomorrow!” However, this approach is often unsuccessful due to a lack of preparation and planning.
One of the most effective ways to reach your goals is to have a coach. A coach will provide you with the guidance and support you need to stay on track, while also helping you become accountable for your actions. With a coach, you are challenged to be honest and responsible for everything that’s going on in your life.
Having a coach will help make you more conscious about what decisions you make and encourage you to stay true to yourself. They can help remind you of the end goal and why it’s important for success. If there are any struggles or setbacks along the way, they can offer advice from their own experiences and offer solutions that may have never crossed your mind before. They’ll provide real-time feedback on how well things are going as well as offer support when mistakes happen.
7. A Coach Will Be Your Valuable Partner:
Every journey starts with the first step, and each success can be celebrated. Whether big or small, a coach can help you recognize your accomplishments along the way. As a valuable partner in growth, they will provide support and guidance while helping you celebrate your victories no matter how minuscule they seem.
A coach is someone who sees beyond what’s on the surface and encourages you to keep pushing forward. They understand that it takes hard work and dedication to accomplish goals and that often times the little successes are just as important as the larger ones. They will cheer you on when things are going well, but also be there for emotional support when things don’t turn out as planned.
Having someone by your side to remind you of all that you have done right is an invaluable asset in any pursuit in life.
8. A Coach Will Never Judge You:
One thing that sets a coach apart from the rest is their unwavering commitment not to judge an athlete based on performance or looks.
A good coach understands that every athlete learns differently and will move at their own pace. As such, a coach will never look down upon an individual for not meeting certain expectations; instead, they will use constructive criticism as motivation to encourage athletes to reach their full potential. While some coaches may offer advice about how an athlete can improve their appearance if it affects performance, they won’t criticize someone for the way they look or dress.
Ultimately, having a supportive coach who is willing to listen without judgment is essential for any successful team atmosphere.
Discover Your Perfect Coach With Fittr!
As you are now aware of just how beneficial a coach can be in helping you to accomplish your fat loss goals efficiently. You may be feeling invigorated to pursue coaching and strengthen your journey towards success.
Finding the perfect fat loss coach can be a difficult decision. It’s important to find someone who understands your goals and is able to provide you with the best advice for achieving them. The Fittr is the ideal choice for this.
I’m sure you are intrigued as to why I am suggesting Fittr. Is there a certain purpose behind this?
Absolutely, I have a particular goal in mind. I am here to provide you with all the necessary information without any bias, point you in the right direction, and connect you with individuals who can be of assistance when required.
Disclaimer: The author is not intended to promote or advertise Fittr. It should be noted that the author has no financial involvement with Fittr and does not stand to benefit in any way from writing this piece. As such, all views expressed in this piece are solely those of the author, based on their own experience with the product and research conducted by them. Furthermore, readers should consider their own needs before downloading or purchasing any product mentioned in this article.
Why Fittr?
Why should you choose FITTR? Seriously, this question needs to be answered! Here are the reasons:
A Large Community:
Fittr is a fitness community like no other. Not only does it have a large membership base, but each and every one of its members is passionate about health and fitness.
The Fittr community is comprised of people from all walks of life who are dedicated to their physical wellbeing and overall self-improvement. With an emphasis on supporting one another in achieving personal goals, Fittr helps its members stay active, motivated, and inspired. From customized meal plans to workout routines tailored to individual needs, the Fittr team provides the resources necessary for success.
Aside from providing top-tier support services, Fittr also offers its members the opportunity to share tips and experiences with each other through forums and discussion groups. This encourages collaboration among those with similar interests while inspiring others to reach higher levels of health and wellness performance.
You can be a part of Fittr community here.
Elite Coaches:
What sets Fittr apart is the quality of its coaches. All of their trainers are certified specialists with years of experience in the field, ensuring that you get expert advice and assistance when you need it the most.
The coaches at Fittr have a wide range of expertise in different areas such as strength training, weight loss, injury prevention and rehabilitation, sports nutrition, yoga and more. This means that whatever your individual needs maybe they can provide guidance tailored to them. Plus they use state-of-the-art technology to track your progress so that you can stay motivated throughout your journey.
Freemium Fitness Tools:
What truly sets Fittr apart from other platforms is its comprehensive approach to helping users achieve their desired health and wellness goals. It provides users with almost all of the tools needed to reach their fitness goals for free. From body fat calculators to basal metabolic rate (BMR) and total daily energy expenditure (TDEE) calculators, Fittr offers users access to a wide range of fitness tools.
Beyond Knowledge, Unique Solutions:
Could you tell me which doctor you would prefer for your treatment – one who only provides medication or the one who in addition to medication gives comprehensive information concerning the causes of your illness and recovery?
I guess you’ll prefer the second one. Right?
Fittr’s coaches provide more than just a solution to your fitness related problems; they supply you with deep knowledge which can be used throughout your life.
They understand the importance of healthy eating habits, exercise regimens, and how to set achievable goals for yourself. With our coaches’ guidance, you will become aware of how nutrition affects your overall health, as well as vital tips on strength training that help build muscle mass and improve overall performance. Every coach also has personal stories about how they transformed their bodies through hard work and dedication.
Plans to Fit Everyone's Needs:
Fittr is the perfect fitness platform for those of us who want to stay in shape and make progress. As a comprehensive app, Fittr offers a range of plans so that all users can find something to suit their lifestyle and ability level. From free plans to premium subscriptions, Fittr has everything you need for your health and wellness journey.
The free plan is totally worth and comes with access to freemium tools, free diet plans and general exercise guidance. However, if you’re looking for more specific advice from professionals such as nutritionists or personal trainers then Fittr’s mid-level to high-level plans offer premium subscriptions where you’ll receive one-on-one sessions with experts in nutrition and fitness.
Fitness Competitions:
Fittr keeps organizing fitness competitions that are open to all users. Even if you’re not a premium user, you can still take part in these online challenges.
The idea behind Fittr is to create an inclusive space where everyone can stay healthy and connected while having fun. All users have access to numerous workout challenges including step totals, running times, weight lifting reps and more. They can also join virtual teams or create their own team with family and friends for additional motivation.
Additionally, Fittr allows people to track their progress against others with similar goals or gain advice from experienced athletes and trainers on how to get better results.
As a result of this initiative, many users have seen dramatic changes in their physical activity habits since joining Fittr.
My Experience With Fittr's Paid Plan:
After beginning my fitness journey, I was extremely impressed by the remarkable results that people have achieved through Fittr and decided to enroll a coach to guide me on my path.
I have had an incredibly positive experience right from the start of my fitness journey after I enrolled under Ravi Doctor, a coach with Fittr. My diet plans and exercise regimens that you have inspected in the preceding chapter were precisely instructed by my coach.
Having tried out the paid plan of Fittr, I can confidently say that it has exceeded my expectations. Fittr offers a wide range of features such as personalized workouts, meal plans, daily reminders and progress tracking which have all helped me stay on track with my fitness journey. Additionally, the coach is always available and quick to respond whenever I need assistance or have any queries.
Overall, using Fittr’s paid plan has been nothing short of amazing and truly worth every penny spent.
How to Get a Coach?
We have outlined the steps below to help you enroll with a coach:
Step 1: To begin, please visit the Fittr website or download the Fittr App (available on android and ios) and then kindly click on the “Get a Coach” button.
Step 2: In the second step, kindly determine a coach that is in line with your objective and expenditure.
Step 3: In the third step, send a message to your coach in order to openly discuss your objectives and desired outcomes. Make an informed decision based on the conversation that follows.
And, done!
Finding the right fitness coach for your fat loss journey is an important part of achieving your health and fitness goals. It’s essential that you choose a coach who understands your needs, has experience in the field, and can help you find success. Here are some steps to make sure you get the right fit for your journey:
- First, research potential coaches by reading reviews from previous clients, checking out their qualifications, and asking questions about their approach to coaching.
- Second, ask yourself if this person is someone with whom you would feel comfortable discussing everything.
- Third, look at their pricing and services offered to see if they fit within your budget.
- Finally, schedule consultation calls or chat with each coach on your list so that you can get a sense of how it feels to work with them.
If you are still not sure who to choose, you can call +91 8068060300 from 10 am to 8 pm IST (Mon-Sat) or write to [email protected].
Wrapping Up!
A fitness coach is often seen as an important element in an individual’s life to help them reach their physical goals. In the same way that a teacher helps students learn and understand material, a fitness coach has the same capabilities in helping an individual reach their health goals.
Having someone provide you with support and encouragement can be incredibly beneficial when trying to achieve any type of goal. A good fitness coach will have knowledge about nutrition, exercise, training methods, and even motivation for success. They will be able to provide guidance on how to make improvements or changes that are necessary for achieving desired results.
In conclusion, finding the right fitness coach can be life-changing in your fat loss journey. Their guidance and support will help you develop a personalized plan that is tailored to your individual needs while providing motivation and accountability to ensure your success.
A fitness coach will also provide you with valuable education on how to develop positive habits so that you can understand the importance of a healthy lifestyle beyond just weight loss.
Ultimately, having a fitness coach by your side during this process can make all the difference in achieving your goals.
Do I Need a Mentor? Ask Yourself This Question
When it comes to achieving personal goals, a coach can be the key to success. Coaching is not only for athletes or those looking to reach a specific physical goal; coaches are also available to help with professional and personal development. So when should you consider hiring a coach?
First, ask yourself if you have specific goals that you are having trouble reaching on your own. If so, a coach may be able to provide the guidance and motivation you need in order to move forward.
A professional coach can also bring in fresh ideas and insights that might otherwise go unnoticed, helping you make more informed decisions. It’s helpful even if your goal is more general; working with someone who is supportive of your objectives can often make all the difference between staying stuck in one place and actually making progress towards them.
BONUS CHAPTER
Now It's Your Turn
Phew! I put A TON of work into this guide. So I hope you enjoyed it.
I believe you have everything you need now:
- Now, you know that you have to focus on fat loss.
- Now, you are aware of the concept of creating calorie deficit to faciliate fat loss.
- Now, your nutrition plan is prepared.
- Now, you have your own custom training plan.
- Now, you are aware of the time it will require for you to reach your desired destination.
Congratulations! You have taken all the necessary steps to prepare for success, so it is time to put your knowledge into practice and reach new heights.
When it comes to health and fitness, knowledge about losing fat is important. But it’s not the only thing that matters–it’s also about putting that knowledge into action. Understanding what works and what doesn’t, and putting in the effort to make those changes is key to success.
Having access to the right knowledge can become irrelevant if one doesn’t learn how to properly implement them into their lifestyle. It’s important that individuals don’t feel overwhelmed by all of the information out there; instead, they should take things to step by step in order to ensure success in their fat loss journey.
Always remember, there are no magic pills or easy fixes that will do all the hard work for you. It requires dedication, discipline, and a commitment to making lifestyle changes that support your goals. This means setting realistic goals, tracking progress with tools like food journals or activity monitors, understanding how different foods affect your body and making smart decisions when it comes to nutrition choices.
Now that you’ve seen my results, I’d like to hear from you.
What do you think of The Fat Loss Guide?
Have you started on your fat loss journey?
Or maybe you have a question about a step in the process.
Either way, leave a comment quickly below.
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I sincerely appreciate your comprehensive guide on fat loss. Thank you for taking the time to cover all of the necessary elements that are required in order to achieve a healthy and fit lifestyle.
Hi, Ivan, thank you. 🙂
What is the recommended amount of sleep for someone who has just started exercising?
It is suggested that one should attempt to get an undisturbed sleep of seven to eight hours every night, regardless of their exercise regimen.
I want to fat loss up to 30 kg.
Hi Arvind,
To begin, it is important to have a basic understanding of how to lose fat; reducing your caloric intake below your Maintenance calories will be the first step in beginning this process.
For successful fat loss, it is advisable to incorporate an adequate amount of protein and fiber and to include resistance training into your fitness routine.
It is imperative to invest time and effort into your routine in order to achieve the desired results. Discipline and consistency are essential components in this endeavor.
I am currently underweight and would like to increase my body mass. Should I be incorporating cardio in my workout regimen or should I only focus on strength training?
Cardio is incredibly beneficial for overall heart health. However, your primary efforts should be placed toward weight training to develop strength and endurance.
Additionally, to achieve your intended weight gain goal, it is necessary to consume 100-200 calories more than your maintenance calories. I would strongly encourage you to ensure your diet is healthy and balanced and contains all the necessary components to support muscle growth, such as proteins.
Despite spending an entire year trying to improve my physique, I have seen very little improvement in the shape of my thighs. Does anyone have any advice as to how I can achieve better results with my workout routine?
Hey Laura,
To achieve a toned physique, it is important to maintain muscle mass while reducing the body fat percentage. Whilst there is no specific type of exercise to target fat loss in one particular area, you can certainly perform exercises for your legs to strengthen the muscles in that region.
To help support your journey in losing fat, it is recommended that you consume a calorie deficit, engage in weight training, and maintain a well-rounded and balanced diet.
I cannot thank you enough for providing such an incredible guide! You have been incredibly helpful in giving me valuable advice and guidance on how to reach my goal of fat loss. I am excited to begin putting your suggestions into action.
Hi George, thank you. I appreciate that. Please keep me posted on how things go with your fat loss journey.