#4 Use Cardio SparinglyĪs mentioned above, cardio can help increase total daily energy expenditure (TDEE) however, the amount of calories burned during a cardio session are dependent upon how long you’re exercising as well as the intensity.Īlso, keep in mind that if you’re using a cardio machine, take the calories burned readout with a HUGE grain of salt. As for how much protein you should consume when dieting, a good rule of thumb is to consume 1-1.2 grams of protein per pound of bodyweight. On a cut it is often recommended to actually lean towards the higher end of that spectrum to keep protein synthesis up and limit unwanted muscle loss. You can then fill in the rest of your daily calories with a mix of carbohydrates and fats, depending on your personal preferences. Protein protects muscles and supports recovery (calorie restriction increases the risk for muscle loss)Īlso, keep in mind that resistance training (see point #2 above) is beneficial for dieting, but it also increases the body’s protein requirements.Protein requires more energy to digest than carbs or fats (which helps boost energy expenditure).Protein fills you up (in fact, it’s the most filling macronutrient).
The reasons for this are many, including: Protein is your best friend when dieting for fat loss. Stay tuned for tip #4 to properly utilize cardio for a cut.
Will you hit any PR's in a caloric deficit? Almost certainly not, but running yourself into the ground doing cardio only to follow it up with a mediocre resistance training session is a great way to incur unwanted muscle loss. Keep intensity high in order to give your muscles proper stimulation and possibly even make some lean gains along the way. When starting a cut, this is not the time to lighten the load or lessen the reps. It helps build muscle and strength, boosts metabolism, burns calories (during and after training), and improves cardiovascular health. Many make the mistake of going ham on the treadmill before there usual weightlifting sessions, adding fatigue and taking a lot of quality out of their training. Resistance training is a powerful weapon in the war on fat. While cardio can help burn (some) calories as well as improve cardiovascular fitness, it doesn’t do much to maintain muscle or strength.įurthermore, most individuals vastly overestimate how many calories they’re actually burning during a cardio session, not realizing that the “all-natural” juice smoothie at their globo gym packs just as many calories (if not more) as their workout burned. jogging) to their program and inevitably lifting with less intensity. #2 Resistance Trainingįor many individuals, “losing weight” is about tacking on hours and hours of cardio (i.e. Be sure to weigh your ingredients to limit the margin of error when calculating calories so you can rest assured you are in a deficit.
Trust me, with the advent of the internet and culinary magic machines like the InstaPot, even those who struggle to boil water or make toast, can enjoy healthy, nutritious meals. chicken, steak, rice, pasta, oatmeal, etc.), and then invest just a small amount of time with your friendly neighborhood search engine to find some easy, healthy recipes. Make a list of your favorite whole foods (e.g. You simply need to cut out the crap, focus on real food, and maintain a caloric deficit. The truth is that you do NOT need to follow any fad diet (keto, gluten-free, low carb, juice detoxes, etc.) to lose body fat. fat loss guide for this Spring! #1 Eat Real Food, Avoid Fad Dietsīullsh** abounds within the fitness world from fad diets to gimmicky exercise programs to egregiously-ineffective exercise machines ( shake weight, anyone?). With these basic principles you'll be able to show off the physique you've worked so hard to build come Summer. Spring is nearly here, and that means it’s time to transition from bulking and the crappy eating, and other less-than-healthy habits that go along with it and begin a fat loss phase ahead of the Summer.įat loss is more than just weight loss, it requires a more comprehensive approach to ensure that the weight being lost is indeed fat and NOT the precious lean muscle mass you've been putting on since the beginning of the holidays last year.
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