Saturday, January 30, 2010

Jump Start Your Fat Loss

Do you want to jump start your 2010 fat loss goals?  Here's some ways to do it.
  1. Intermittent Fasting: Method 1 OR Method 2.
  2. 2 weeks of high-protein, low-fat, low-carb
    • Base this on your lean body mass (LBM) -  Estimate your body fat percentage and multiply that number times your body weight.  Subtract that number from your body weight.  For example, you weigh 180 lbs and you're 20% body fat (180*.20 = 36).  Then take your body weight minus your body fat weight (180-36 = 144).  Your lean body mass is 144 lbs.
    • Eat 1.5 grams of protein per lb of LBM.  In this case, you'd be eating 216 grams of protein each day.  (NOTE: The leaner you are, the more protein you need, so you'd need more like 300 grams of protein if you were 15% body fat AND you'd need more like 165 grams of protein if you were 25% body fat.  These are just estimations but you get my point.
    • Shoot for 80%-85% of your total calories to come from protein.  Fat and carbs will make up the rest. About 10% for each.
    • This will make your diet extremely low calorie for 2 weeks.  But this will allow you to burn lots of body fat while sparing hard-earned muscle.
    • Continue to lift weights 2 or 3x's/week.  Do not do cardio unless it's low level stuff like a slow-paced bike ride or brisk walk.
  3. Start a high intensity program like P90X or Turbulence Training.
  4. After your 2 week high-protein period eat a balanced diet, but on the low-carb side.  Shoot for 10-12 calories/lb to lose 1-2 lbs/week.  Here's a simple macronutrient breakdown.  Eat about 1.5 grams of protein/lb each day. On larger muscle days, i.e. chest, back, legs -- eat more carbs (between 150-180).  On all other days, keep carbs relatively low (below 60-80).  Make up the rest with fat.
  5. Once you are at your goal weight eat about 15 calories/lb to maintain your body weight.
  6. Always stay within 5-10 lbs of your 'ripped' body weight.  This will enable you to easily hit your body fat goals when summer rolls around.
  7. Stay patient and adjust your macronutrients as necessary.
  8. If you're obsessive about your goals and need a step by step nutrition guide, then find someone to help you design it.  BUT make sure they know what the hell they are talking about and make sure they've done it before and arent' just trying to 'sell' your something.
  9. Remember these things & you won't go wrong.  Eat lots of protein.  Eat lots of veggies.  Eat moderate amounts of fruit.  Limit grains.  Eat fat. Don't eat processed crap.  Don't eat much sugar.  Drink lots of water.
  10. Stay accountable and don't make excuses.  If you are fat, it's your fault.  If you are fit, it's because of your positive food and lifestyle choices.
Now look, don't pick apart what I've pieced together above.  It's a guideline.  Be smart, make good choices, and be accountable.

Until next time...

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