Let’s try again. We’re in summer and this time, you’re going to do things right. Your mission is to transform your body what you allowed it to become in 2015 to what you want it to be in 2016. The goal is to lose fat as possible while maintaining adding muscle as much as possible.
You will not get to starve or bored to tears with endless cardio sessions because all you’ll burn with that strategy is precious muscle tissue. Here’s how.
The rationale : To lose weight and say goodbye to fat, you have to operate with a caloric deficit, meaning you need to consume fewer calories than you spend. In short, eat less and exercise more. This seems a sound advice but there are some details involved. For most men, a good starting point to lose weight is to consume about 24 calories per kilo of body weight. If you weigh 90 kilos, then it is 2,400 calories per day.
Do not focus only on the total calories. The source of where you get it is also important. For example, one gram of protein contains four calories as one gram of carbohydrate, while one gram of fat contains nine calories. Adequate consumption of these three macronutrients (protein, carbohydrates, fats), in the right proportions, quantities will ensure an optimal balance between building muscle and burning fat.
In the gym : Without an intense workout, even the best diet will fail pulley designed for optimal muscle retention. This is the principle of “use it or lose it”. If you do not give your muscles a reason to exist – such as lifting heavy weights – they would disperse completely and you run out of anything. You do not want to train too much, especially when you’re reducing calories. So for this transformation process 8 weeks, will train with weights four times a week, exercising each body part with great intensity every seven days.
However, this not all. Cardiovascular activity plays a very important role in any transformation program – at least where I work. It also helps you recover from weight training, so that makes all cardiovascular exercises this program as prescribed and do not skip any sessions. Over the counter supplements are also advisable in this case.
Macros : Protein is an important nutrient to preserve the muscles, so you have to take about 2.25 to 2.5 grams per kilo of body weight. Carbohydrates help support intense training and muscle fullness, but many of them inhibit the process of burning fat, so you’ll be limited on this diet – from 1 to 2 grams per kilo of body weight. Fat is a source of additional macro energy plays an important role in many processes in the body, so although you will not want to lower it to zero, it will remain in a moderate 0.6 to 1 gram per kilo of weight bodily.
The sample diet provided here offers daily meal plans for a man of 90 kilos you are looking to lose weight. The daily schedule for training days and days you do not train included. Because of your energy, it does not have to be so high on days off, reduce carbohydrate intake a bit, although we are raising proteins during these periods to prevent muscle catabolism.