Basic Fat Loss Process
1. Calculate your
calories and macros
2. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from carbs.
3. Buy a kitchen scale and
weigh everything that you eat.
4.
Count calories using a site like
MyFitnessPal. Here's how to
count accurately.
5. Lift heavy weights to preserve muscle mass, on a structured program (see below). Why not your own routine?
Read this. Don't wait, start lifting yesterday!
6. Cardio is optional; do it if you like to increase your calorie deficit. Do it on off days from lifting and don't let it interfere with recovery.
7. Still not losing weight? Stuck on a plateau?
Read this. And remember,
you are not special.
Beginner Workout Programs:
All Pro's Beginner Routine
Stronglifts 5x5
Fierce 5
Starting Strength
Ice Cream Fitness 5X5
How to lift properly
Counting calories accurately requires precision. Read these:
http://forum.bodybuilding.com/showth...hp?t=148418313
http://forum.bodybuilding.com/showth...hp?t=154981223
http://www.nytimes.com/2013/02/13/op...tive.html?_r=0
http://www.weightlossresources.co.uk...d-calories.htm
http://www.ncbi.nlm.nih.gov/pubmed/1454084
And watch this informative video with terrible music:
http://youtu.be/JVjWPclrWVY
Important Stuff To Know
- Weight loss is not linear and predictable. Weigh yourself every day and track the average. Ignore short term fluctuations.
- No specific food has a fat loss advantage over any other food. Eat foods you enjoy that deliver adequate macros and micros.
- Cardio is not necessary to lose fat. It's just a tool to increase your net calorie deficit.
- Muscle loss is not an issue if you get adequate protein and train properly, even on a big deficit (unless perhaps you are already quite lean).
- Don't train on a bro-split from a magazine. Unless you've been training for a year or two, you will probably do better on a full body strength program designed by an expert. You are probably not an expert.
- Keto offers no fat loss advantage over any other caloric deficit, except perhaps for very obese, sedentary folks.
- Eating fat does not make you fat. Low fat diets screw up your body. Adequate dietary fat is crucially important.
- The only bad fat is trans fat. Saturated fat is fine unless you eat stupid amounts of it.
- Protein powder is a processed convenience food and offers no advantage over protein from whole foods. Use it if you like, it's fine. Remember to count the calories in it.
- Sugar & simple carbs are irrelevant for fat loss as long as you hit your macros within a calorie deficit.
- You cannot, in any way, change where your body chooses to burn fat from. There is no spot reduction.
- Eat 1 meal/day or 10, there is no measurable effect on fat loss.
- Eating carbs before bed is irrelevant within a calorie deficit and adequate macros.
- You do not have metabolic damage unless you've been eating starvation level calories for a very long time.
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