This section is not written for bodybuilders in contest preparation who want to get a body fat percentage below 5%, which can only be reached by using drugs, and is unhealthy and unsustainable. The aim of this section is to help you, without the use of illegal and unhealthy drugs, to reach and maintain a healthy and aesthetic body fat percentage between 8% and 1. Unless you are very naive, you probably have already figured out that there exists no miracle diet, wonder pill, or high- tech fitness device that will do the job for you. All the commercial nonsense that you see on TV, in the magazines, and even in your local pharmacy only have one goal: getting your money. Most of the information that I present here is public knowledge, based on scientific understanding, proven by scientific methods and decades of experience by dieticians, drug- free bodybuilders, and other people who have successfully reduced their body fat. As you will read, the most successful method to lose body fat in a sustainable manner is through a combination of reducing daily calorie intake (how much you eat and drink), eating correctly (what you eat and drink), hunger control (what and how you eat and drink), and physical activity (exercise).
It is not my intention to tell here a very extensive story that explains every aspect in a detailed and highly scientific manner. I rather prefer to keep this a concise and practical guide that can be used by anybody, irrespective of age and background. If you want to know more on any specific topic, I advise you to consult wikipedia. Reducing your Daily Calorie Intake. Body fat is stored energy that the body will only use during periods in which there is not enough energy directly available from your food intake. The amount of energy is expressed in terms of calories. One kilogram (2. 2 lbs) of body fat represents about 7,7. The only way to reduce your body fat is by lowering your daily food intake so that the body starts burning the stored energy supplies (body fat) to get the energy it needs. The body needs energy (calories) to perform its basic functions to stay alive (body temperature, thinking, breathing, digesting food, etc.) and to perform physical work (walking, working, exercise, etc.). The total number of calories that your body uses daily depends on your gender, age, length, weight, muscle mass, and physical activity. The simplest (but not so accurate) method to estimate your daily caloric need is to multiply your body weight in kg by 3. Is it possible to lose fat and gain muscle mass at. This FAQ addresses this old bodybuilding question and provides a. Basic Bodybuilding Diet Rules for Fat. Star in your own transformation with this complete 8-week diet and. Bodybuilding.com in 2014 after six years as Group. More advanced formulas to calculate your daily caloric need can be found on the net. The most accurate way to determine your personal daily caloric need is to count your average daily caloric intake during a long period of stable body weight. You can also try out my calculator to estimate your daily caloric need. The only way to reduce your current body fat is by letting your body burn more calories than you eat and drink. This can basically be accomplished in two ways: by keeping your daily caloric intake below your daily caloric need, or by increasing your physical activity so that your daily caloric need increases above your daily caloric intake. Simply said: eat less and move more. If you want to lose body fat, it is recommended to eat between 1. In order not to shock and block your metabolism, which is very contra- productive, always change your calorie intake gradually. I recommend you to do it in steps of 5 or 1. An average weight loss between 2 and 5 pounds (1 kg = 2. Note that, as your body weight goes down, you will have to further decrease your daily calorie intake to stay below your new daily caloric need, and because your metabolism will gradually slow down during a calorie restricted diet. Daily calorie levels should never drop below 1. When you finally have reached your target body weight, increase your calories very slowly (over a period of several months) back to your new daily caloric need. If you do it too fast, you will start gaining weight again, and might end up even fatter than you were before your diet. There exist four different kinds of nutrients that contain calories: proteins, carbohydrates (carbs), fats, and alcohol. Let's take a closer look at them. Proteins. One gram of protein contains 4 calories. Sources of protein are: chicken, turkey, meat, fish, eggs, milk, quark cheese, yogurt, protein powder, nuts, beans, peas, and soy. Proteins from animals (meat, poultry, milk, fish) are more nutritious than proteins from plants (nuts, beans, peas, soy). Carbohydrates. Carbohydrates (carbs or sugars) contain 4 calories per gram. Sources of carbohydrates are: oats, potatoes, yams, rice, pasta, table sugar, fruit, vegetables, bread, couscous, candy, sweet drinks, fruit juice, milk, cookies, chocolate, corn, cereals. Fats and oils. Fats and oils contain 9 calories per gram. Sources of fats are: butter, oil, fat meat, fat fish, sausages, egg yolks, sauces, fat milk, cheese, cookies, fries, chips, nachos, nuts, olives, chocolate. Fats from animals are worse for your cardiovascular health than oils from plants. Alcohol. One gram (1 ml) of alcohol contains 7 calories. For example: 1 liter of sweet wine (1. As a comparison: non- fat milk contains only 3. If you want to know the exact nutritional content of a food product, you can look it up on the internet. The USDA National Nutrient Database is a very good starting point. They contain the highest amount of calories (9) per gram, and the body stores them very easily as body fat. As fats contribute to the delicious taste of many food products, people usually tend to eat more if their meal contains lots of fat. The only positive aspect of fat is that it slows down the digestion of your meal. Limit your fat and oil intake to preferably 1. Alcohol. Alcohol has a very high caloric density of 7 calories per gram, and is easily converted into body fat. It is rather easy to drink relatively large quantities of it, and it invites to drink more as it tastes so well. One liter of sweet wine (1. People who want to lose body fat should avoid drinking alcoholic drinks. Carbohydrates. There exist several different kinds of carbohydrates. Some of them have a sweet taste, others not. All of them have their own characteristic glycemic index. The lower the glycemic index (GI), the more slowly the carbohydrate is digested and the lower the chance that it get stored as body fat. Let's take a closer look at some of the most important kinds of carbs. Glucose. Glucose (also called dextrose) is a monosaccharide with a sweet taste that occurs a lot in honey and sweet fruits such as grapes. Most carbohydrates that you eat are slowly converted into glucose during digestion before being absorbed into the bloodstream. If you eat products that contain lots of glucose, the glucose enters your blood very fast (GI> 9. Limit your consumption of products that contain lots of glucose if you want to lose body fat. Fructose. Fructose is the sweetest carbohydrate (about 7. This monosaccharide is converted into glucose very slowly and has a GI of about 2. Unfortunately, when a large quantity of carbs is consumed the liver converts fructose into fat rather than glucose, and therefore fructose consumption should remain moderate. Because fresh fruits mainly contain water and lots of fiber, it is fine to eat a few pieces of fresh fruit per day. Do not eat dried fruit and jam because they contain too much sugar per gram. Also don't drink any fruit juices as they contain lots of sugar and get absorbed very fast. Sucrose. Sucrose (table sugar) tastes about 3. Sucrose is a disaccharide that is split into glucose and fructose during digestion, and has a GI of about 7. The US food industry often uses High- Fructose Corn Syrup (HFCS) instead of sucrose to sweeten food products. HFCS has almost identical properties as table sugar. Avoid products that contain lots of sucrose or HFCS as much as possible. If you like soft drinks, pick the artificially sweetened ones that are sugar- free and contain zero calories. Lactose. Lactose is the carb that occurs in milk and milk products, and it does not have a sweet taste. Lactose is a disaccharide that is split by the enzyme lactase into glucose and galactose during digestion. The galactose is subsequently slowly converted into glucose. Lactose is a very good carb because it digests very slowly and has a low GI of about 4. This way, it is unlikely that it gets stored as body fat, and it takes a long time before you become hungry again. Unfortunately, some people are lactose intolerant, which means they miss the enzyme lactase needed to digest lactose, causing digestive discomfort. Drink only zero- fat milk and eat low- fat yogurt and cheese. Be careful, most cheese contains lots of fat. Complex carbohydrates. Complex carbs are basically long chains of glucose molecules that mainly occur in products such as starch, maltodextrin, bread, pasta, rice, potatoes, oats, corn, cereals, and vegetables. Complex carbs don't taste sweet. They digest rather fast into glucose (GI> 8. Don't eat too much bread, rice, potatoes, and pasta. It is better to eat uncooked vegetables because they contain lots of fiber that slows down the digestion. Proteins. Proteins are without doubt the best nutrient to eat for people who want to lose body fat. Eat no less than 1 gram of protein per pound of body weight (1 kg = 2. Proteins digest very slowly, they slow down the uptake of glucose in the blood, and they reduce the hunger feeling significantly. Proteins do not easily convert into body fat (the body burns about 1 calorie to convert 1 gram of protein into body fat, therefore, 1 gram of protein can only be converted into 0. Protein is also an essential nutrient for maintaining your muscle mass during a low calorie diet. Be careful, egg yolks, cheese, milk, nuts, fish, and meat can contain lots of fat. Therefore it is better to choose products that are high in protein and low in fat, such as chicken and turkey breast, egg whites, non- fat milk, non- fat cheese and yogurt, low- fat fish and low- fat meat. Build Muscle And Lose Fat At The Same Time! There are several mysteries of the universe that continue to baffle us: the infinite nature of time and space, the popularity of Justin Bieber, and. I've come to realize there are five rules that I have lived and coached people by on how to transform. Cycle Carbs While Remaining Nitrogen- Positive Gaining muscle requires a calorie surplus, while cutting fat requires a caloric deficit, so the plan here is to cycle each phase short- term. That's achieved mainly by cycling carbohydrate intake. This can be estimated with a calculator or by multiplying your bodyweight x 1. Using this formula, a 2. Hence, the 2. 00- pound individual would consume 1,2. He also realizes that not everyone's going to count calories, but you'll want to learn how to eyeball foods. What you really need to keep your eye on, he insists, is carbohydrate intake. Maybe you can turn your BCAA drink into popsicles; we also have a chocolate- flavored Eat- Smart MRP that tastes like a Jell- O pudding dessert. You rest only after you've completed a movement for each body part. By engaging in active rest. Only after this bout of active rest can you take a minute of full rest. So you get strength, volume training, and cardio work done over the course of your workout. So when you do your cardio session after your workout, you've completely depleted almost all of your glycogen and are now burning mostly body fat. But you'll be doing high- intensity interval training (HIIT) 6- 7 days a week to help strip off fat. These workouts aren't easy, but they are extremely efficient and rewarding. They take a couple of weeks for your body to get adjusted to, but you'll find you get a lot done and you feel good when you're done. Ultimately, the number of sets and reps ensures there's a high volume of work done, which provides an important anabolic stimulus, says Adele. HIIT training, as you probably know, alternates all- out cardio with periods of slow recovery, whether done on the treadmill, stair- climber, or other cardio equipment. You're going to feel like you can't do it because you don't have enough oxygen. It's going to take a little time to build up those red blood cells and get yourself to the point where you don't feel as winded. That means at first you're going to sacrifice a little bit of strength. That's where a good pre- workout supplement with caffeine and beta- alanine can help, delaying muscle fatigue and helping you push through it. I like going to 2. And you're definitely going to notice the difference because your body is pretty depleted. These compound movements are irreplaceable because they produce results in extremely efficient fashion. You need enough energy to fuel a hard workout and give it your best shot. Adele's recommendation: Manipulate your workout just enough so that these big moves fall on other days in your training schedule. When you do get the technique right, your weight just goes up quickly with consistency of doing the exercise. Now it's just a matter of making sure you get the right supplements at the right times. Besides a good protein powder, additional BCAA mixtures like Amino- Amp are useful when you're in a caloric deficit to ensure the body doesn't strip amino acids away from building muscle to be used to fuel your body's energy needs. These growth factors are what's doing the heavy lifting in the muscle cells, the signaling for amino acids to be used to accelerate the rate of protein synthesis. The faster the rate of the protein synthesis, the faster the muscle repairs and rebuilds itself. MAKE YOUR LIFESTYLE FIT YOUR GOALS You've no doubt heard that success doesn't happen by accident. Adele sums it up this way: . That means timing your meals, timing your supplementation, timing your sleep, and planning, planning, planning. If you take that kind of disciplined approach to this program, you're guaranteed a much higher level of success. That's why Adele suggests following an intense program like this for just eight weeks. By the end of the second four weeks, you're going to see some huge differences. At that point you're seeing your hard work and you're really motivated. If you can make it through another four weeks, you're going to see incredible results. Set that deadline date and lay your plan out and work toward that date. That's probably the most powerful tool to motivate you in that direction. You'll repeat workouts every seventh day. Choose a weight that lets you reach muscle failure by the target rep. If necessary, add warm- up (w/u) sets, but those don't count as part of your working sets. Superset all antagonist muscle groups, completing one exercise and immediately doing the other without resting. Neither squats nor deadlifts are supersetted; use straight sets for each. Engage in . You'll perform active rest for this amount of time: Rest one minute after completing all three components, and repeat for the prescribed number of sets listed. After all weight- training sessions (and on days in which you're not lifting weights), do HIIT cardio according to this schedule: WEEKS 1- 2. Superset. Superset. Superset. Incline- Bench Dumbbell Curl. V- Bar Push- Down. Superset. Standing Barbell Curl. Lying EZ- Bar French Press. Superset. Preacher Curl. Triceps Dip Machine. WEEKS 3- 4. Superset. Superset. WEEKS 5- 6. Workout 1: Chest/Back. Healthy Diet for 1. Year- Olds . Although this constant eating might worry you, it's normal. To promote healthy growth and development and to prevent excessive weight gain, stock your kitchen with the right foods. Consult your pediatrician if you're concerned about your teen's eating habits or weight. During early adolescence, a teen's caloric needs are greater than at any other time of life, according to Healthy. Children. org, which explains the ravenous appetite many kids have at this age. But that doesn't mean your teen can eat all the ice cream and french fries he wants. Knowing the number of calories your 1. Boys need 2,0. 00 to 2,6. Nutritional needs may be greater if your teen participates in sports. Your doctor or a dietitian can help determine your 1. While calories are important, so are carbohydrates, protein, fat, vitamins and minerals. Your 1. 3- year- old needs these essential nutrients to have a healthy body. Fruits and vegetables are a good source of healthy carbs and are rich in vitamins A and C, and also in folate, which teens need for growth and development. Make sure your 1. Whole grains contain healthy carbs and are rich in fiber, and also have plenty of with B vitamins and iron. Your 1. 3- year- old needs enough iron to support muscle growth and blood volume. Young teens need 5 to 8 ounces of grains a day. An ounce of grains is equal to one slice of whole- grain bread or 1 cup of whole- grain cereal. Offer 5 to 6 ounces of healthy protein each day, which is found in foods such as poultry, fish, eggs, beans and lean red meat. These not only meet your teen's protein needs, but also provide iron, zinc and B vitamins. Low- fat or nonfat milk, plus fortified milk alternatives, such as soy milk, provide protein and carbs and are rich in calcium and vitamin D, which are important for bone health and growth. Your 1. 3- year- old needs 3 to 4 cups of milk or yogurt a day. Good sources for your 1. While healthy fats are important, they are a concentrated source of calories, so limit the intake to no more than three servings a day, in which one serving is equal to 1 tablespoon of oil, 1 ounce of nuts or half an avocado. According to a 2. JAMA Pediatrics, teens in the United States have been eating more calories and making poorer food choices compared to previous decades during the study period; the results from this study also coincide with the obesity epidemic. Fast food, fried foods, sugary drinks and junk foods such as cake, cookies, chips and other sweets may be contributing factors. It is recommended that you limit these foods in your 1. The American Academy of Pediatrics says that sugary drinks, such as soda, energy drinks and sports drinks, provide extra calories but do not have the essential nutrients kids need. In particular, energy drinks have no place in a growing teen's diet. The caffeine in these drinks may affect your child's developing neurological and cardiovascular system, says the AAP. As a source of trans fat, fried foods such as french fries, doughnuts, cookies and other packaged goods are not good for your teen's health, and may lead to high cholesterol levels. To control hunger and maintain energy levels, your child should eat three meals and two or three snacks a day. For breakfast, an egg plus a bowl of whole- grain cereal with nonfat milk and strawberry slices provides a good start to the day. Or, if time is short, make a smoothie with nonfat Greek yogurt, bananas, blueberries and peanut butter. A good lunch for your 1. Or, offer a slice of veggie pizza, and include an apple and a tossed salad with balsamic vinaigrette as side dishes. At supper, your teen might enjoy tacos made from ground, white- meat turkey, served with corn on the cob, brown rice and beans. Also, veggie- and- tofu lo- mein makes a healthy, kid- friendly dinner choice. For in- between meals, good snack choices include nonfat yogurt with whole- grain cereal; apple slices with almond butter; carrot and celery sticks with low- fat salad dressing; dried fruit and nuts; low- fat cheese and whole- grain crackers; sliced turkey rolled with romaine lettuce; air- popped popcorn, hummus with toasted whole- wheat pita or mixed greens with balsamic vinegar and oil. Teen boys need more calories than teen girls, so boys will need larger serving sizes of healthy foods to meet their nutritional needs. Your 1. 3- year- old is developing a sense of self and is gaining greater independence. You can help foster that independence and support healthy eating by providing the nutritious foods your teen needs and by allowing him to decide what and how much to eat. To encourage better choices, involve your teen in some of the decision making. Let him find recipes, select items at the grocery store, and let him help prepare his own meals, including allowing your 1.
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