You can lose 20 pounds. of fat in 30 days by optimizing any of three factors: exercise, diet, or drug / supplement regimen. I’ve seen the elite implementation of all three in working with professional athletes . In this article we will look at what I call ” slow diet” .
Over the past six weeks, I cut out about 180 kg . to 165 kg . by adding about 10 kg . muscles, which means that I have lost about 25 pounds. fat. This is the only diet is also pretty extreme Cyclical Ketogenic Diet (CKD), in which the veins across my abdomen, which is the last place I lose fat ( damn you , Scandinavian genetics) . Here are four simple rules I followed …
1. Know your maintenance calories
Your maintenance caloric intake of calories you need each day to maintain your current weight . For our purposes, we ‘re going to bring this figure to 500 calories to lose a pound of fat a week through diet alone (in theory) . A pound of fat is about 3,500 calories, if you do not understand this part . You can find these calculators online that will tell you how many calories you should take based on your weight . Now, every week, it will vary somewhat depending on the amount of weight lost per week you have to adjust accordingly .
2. Look at the most obvious place to cut
If you want to lose weight in a month, you ‘ll have to cut out all the junk , no exceptions. This means that you will not have any food or deceit (sorry champion we have no such luxury .) Soda and alcohol are hereby expelled from their diet too. Processed foods should also be avoided .
3. So, what can I eat ?
It may take some experimentation to calculate the amount of macronutrients , you will need to take in (proteins , carbohydrates, and fats ), but I would like to use the 40/40/20 split is the percentage of calories will be 40 % protein , 40 % carbohydrate and 20% fat. You need carbs and fat, so do not do any low-carb diet before hand and yes I know that bodybuilders can use a variety of extreme diets before competitions to really start to cut, but you are not a bodybuilder . They can afford to lose some bulk and muscle tissue on the other hand you can not .
Let’s do an example . Tell your calorie intake throughout the day , presumably, 2,000 calories . This means that 800 calories should come from protein , carbohydrate , and 800 of 400 calories from fat. Per gram of protein and carbohydrate calories 4 and 9 calories fats so your macronutrients would be 200 grams of protein , 200 g carbohydrates and 44 g fat per day .
Maybe you do not want to constantly count calories and calculate the consumption of macronutrients , which is great . For the most basic guidelines , here are some of the kinds of foods you should eat for each category.
Good sources of protein eggs , turkey , chicken, fish , lean beef , lentils , beans , whey protein powder.
Good sources of carbohydrates , brown rice, oats , vegetables, whole-grain bread.
Good sources of fats , nuts, olive oil, fish oil , linseed oil, natural peanut butter.
Please note that for the carbs that whole wheat bread and oats listed that you have to cook , but not instant oatmeal that is because they are less processed.
4. How often should I have?
Eating smaller meals actually increase your metabolism, so you should aim for 5-6 small meals each day. Remember that you have a calorie guide so you ‘ll have to learn portion control and it really helps if you’re counting calories . Yes, until you’re satisfied, not full and as part of this plan, you will be eating every 2-3 hours, so traction should not get too bad.
5. Drink lots of water
Water will keep you hydrated , keep you feeling full , give you a little boost your metabolism and help you recover from your workouts. Water will be your drink of choice for this month , so learn to love it, and I do not mean vitamin drink water because it has more calories. While we’re on the topic you should also take a multivitamin every day.
6. Get plenty of sleep
Try and sleep for 8 hours a day I know it’s hard to do sometimes, but the lack of sleep will make your body want to hold on to more fat , and make it difficult to recover from your workouts , and we have all the time we can restore receive.
7. lift Weights
Cardio alone is not going to cut it , and we’re going to lift weights during the 30 – day period , as it helps to burn more calories each day , tones your body and builds more muscle , which burns extra calories throughout the day. If you do not weightlifter , then you should probably try to start with three days a week , say , Monday , Wednesday and Friday . More than that, and you probably will be too tired and sore to get through your workout , and we should not be missed scheduled days .
Personally, when I need to cut I usually increase it to 5-6 days a week lifting and cardio , but I’m used to develop and generally use this method of training for a short period of time (eg , 30 days ) to avoid overtraining. Only you know your level of fitness so see what works for you.
8. Do not drink calories
Drink a lot of water and as much unsweetened iced tea , tea, diet sodas , coffee ( without white cream ) , or other drinks no-calorie/low-calorie as you like. Do not drink milk , normal soft drinks, or fruit juice. I am a wine fanatic and have at least one glass of wine each evening , which I believe actually aids sports recovery and fat burning. Recent studies of resveratrol supports this.
9.Take one day off per week
I recommend Saturdays as ” Dieters Gone Wild” day. I have the right to eat whatever I want on Saturdays, and I go out of my way to eat ice cream , Snickers, Take 5, and all of my other vices in excess. I make myself a little sick and do not want to see any of it until the end of the week. Paradoxically, the sharp peaks of consumption of calories so once a week increases fat loss by ensuring that your metabolic rate ( thyroid function , etc. ) does not inhibit the spread calorie restriction . It’s true: there is pure crap can help you lose fat. Welcome to Utopia .
We need to get to the heart rate in our body movement from 3-5 times a week for 30-45 minutes. Again, if you are a beginner start on the lower end of the scale with three 30 minute sessions a week, and maybe add a 4th for the past two weeks. I like to do a short 15 minute session, but a couple of exercises to do , how to run for 15 minutes and then get on the bike and then get on the elliptical . This allows me to keep it short and do not get bored doing the same monotonous activity for 45 minutes. Try to make it fun, and you can go to play sports like basketball for your heart that day, but since we have a month , you can not afford to miss a session or do not do it because you’re bored .
Weight loss in one month can be a good short-term goal , but if you want real results, you should follow a healthy diet and exercise. Be realistic with how much weight you can expect to lose in a few weeks, because you can not lose tons of weight in a short period of time in a healthy way , and believe me, you do not really want to put the stress on your body . If you use these 8 tips I know that you get to spring break looks much better than when you started your 30-day mini – conversion. Have fun and go show off your new results.