![]() ![]() ![]() YOU NEED TO COUNT YOUR CALORIES IF YOU WANT TO GET RIPPED This situation above is the main reason why so many people have unsuccessful diet attempts. The thing is guys, while eating clean food sources is an extremely important factor in determining your body composition, the actual amount of calories you take in each day is what will ultimately determine how much fat you lose or don’t lose.ĩ9% of these guys who claim their diet is in check don’t actually eat at a caloric deficit, and that is why they simply won’t lose weight ever, even if their diet is 100% clean and they are getting all their calories from plain chicken, rice and broccoli. That in itself should tell you your diet isn't perfect! The most common mistake I see is when guys are trying to get shredded they will claim their diet is perfect, but they ask why they aren’t getting leaner. The Most Common Mistake While Trying To Lose Fat The disparity between what you eat and what you burn each day creates an energy difference each day which is measured in calories and more or less determines how much fat you lose over time. You are operating at a calorie deficit of 300 calories, thus your body needs to resort to stored energy (fat stores, glycogen stores and muscle protein stores) to expend those other 300 calories you didn’t provide your body with that day. So for example let’s just say your body burns 3000 calories a day hypothetically, and you are eating 2700 calories each day. If you are functioning on a calorie deficit/energy deficit, your body is burning more calories than it is taking in, consequently it will turn to stored energy to provide it with the energy it needs to fuel the difference of calories during that day’s activities. In order to lose fat, you simply need to eat less (take in less energy) than your body expends each day. Your metabolism burns a certain amount of calories/energy each day based upon your body composition, your hormonal profile, your activity level, your age, among a variety of other factors. ![]() Okay so in simple terms, your body requires calories to give it energy. It All Boils Down To Overall Caloric Intake Per Day While doing this with calorie reduction, weight training, and cardio, you can slowly peel weight off your body without slowing your metabolism down too much, and eventually (and ideally) end up in the middle single digits body fat % wise (4-9) without having sacrificed much (if any) lean muscle mass. Is to slowly restrict your body of energy. Anybody can starve themselves and get ripped, but that is NOT the way you should approach your fat loss goals, as you will just end up damaging your metabolism, and strip all the lean muscle mass off your body, leaving you looking like a bone rack. I have no idea where I heard that quote but it is kind of true. “A skinny guy with abs is like a fat girl with big boobs…. In later installations I will delve into more complex and specific topics such as: What you should do to speed your metabolism back up once you have achieved your desired level of leanness, reefed days, metabolism boosting drugs, contest prep, how to peak for a photo shoot or a special event, among a myriad of other relevant topics. It is actually very rare to see someone underneath 10% body fat at all, let alone someone who is that lean and has some mass as well. By “looking like they lift” I mean they are lean enough that you can adequately see muscular separation, abdominal definition, and have at least a bit of meat on their frame at the same time. When you go to your local gym, how many people actually look like they lift weights. In this first installation of the get shredded series I will cover getting very lean in a more general aspect, making the information more palatable for everyone, even beginners. ![]() There are a lot of misconceptions around getting very lean, and the overall lack of knowledge is one of the main culprits behind why so many people in the world are overweight, even though there are so many regular gym goers. ![]()
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