As promised, this is a continuation of the previous post found on this link.
By doing this, we are making sure that the proper amount of nutrients are funneled into the body in order to retain muscle tissue.
What we want is to build muscle, not lose it.
This means keeping your intake of protein, carbs, and fat steady.
|Image from the net|
What you don’t want to do is put your body into starvation mode. By severely restricting the amount of calories you ingest, it would try to save up the calories for it to survive.
We want a comfortable “calorie deficit” and in no way do we want to get into starvation mode.
We want to burn the fat and keep the muscle.
Break your meals down into 5 to 6 smaller healthy meals per day and spread it out over 2 to 3 hours.
|Sweat it out! (image from the net)|
If you want to lose the fat, you need to do cardio exercise as part of your routine.
This is one of the most effective ways to burn fat and all it takes is 20 to 30 minute sessions, 3 to 5 times per week.
You can walk, jog, rid a bike, swim, jump rope, use a treadmill, elliptical trainer or whatever else that gets your blood going. The point is to consistently do a cardio exercise 3 to 5 times per week for 20 to 30 minute sessions.
9) Weight training is a must
You need to build up your muscle base which will then shape your body rather than just shrinking it down to a smaller size (with saggy skin/muscle).
The secret to all of this is to use both aerobic activity such as cardio and combine it with weight bearing exercise or resistance training such as weight lifting.
The best time to do it is in the morning at the same time with no clothes on.
Note that the healthy way to lose is at least one pound of body weight per week (with a max of three pounds). Once you start losing more than three pounds of body weight per week, you risk losing muscle and bone density.
Each time your weight loss stops for more than two weeks, cut out 300 to 500 calories per day until you start losing at least one pound of body weight per week.
We want to keep lean tissue and get rid of fatty tissue. This means finding out how much fat we are losing as compared to the amount of muscle we are retaining.
I suggest you try and take a body fat percentage measurement once a week along with your weight in. This way, you will know if you are losing the optimal amount of fat while retaining as much muscle mass as possible.
|What is your number? (Image from the net)|
The body fat calipers are pretty cheap and fairly accurate, however, and easy body impedance analysis can be obtained via a weighing scale or your friendly Mercury Drug Store (@ a friendly price of Php5.00 ; coin operated scale).
Eleven “not-so-secret” Secrets on how to lose weight.
And with that, I leave you with an English Proverb to ponder on till the next post: “Don’t dig your grave with your own knife and fork”