1) Establish an average daily caloric intake (page 146)
2) Eat the right amount of protein (page 149)
3) Modify carbohydrate intake (page 153-158) TRAIN HARD!
Fat pounds 27
189 pounds muscle
Muscle Tissue 183 pounds
21 pounds fat
More Muscle is added due to the right diet approach = Increased Metabolic Rate
Increased Metabolic Rate = faster fat loss
Small fat loss (with no cut in calories) is due to:
1) Modified carbohydrate intake
2) More muscle which burns more calories
3) Dropping body fat increases the metabolism. Fat acts as an insulator inhibiting thermogenesis. Lower fat stores also will alter the body's release of insulin. The leaner one becomes, the less insulin output.
Remember, high insulin channels food into fat stores!
Recall from a previous chapter, I said that I do not recommend drastically altering training for contest preparations. Whatever gave you that muscle in the first place will be the same thing to enable you to hold it while dieting. Instead, allow your fat loss to come from dieting and cardio work.
First a couple of notes on dieting. Dieting alone is not selective at fuel burning. For those who diet (without exercise) half the fat loss comes from fat and the other half comes from a loss of muscle. Therefore, the dieter who loses 20 pounds has failed to alter his body fat level. Instead he loses 10 pounds of fat and 10 pounds of muscle mass.
The person who adds cardio work has similar problems. Cardio work accelerates fat loss but does nothing to cause a retention of muscle mass. The dieter who performs cardio work
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Make a plan If you want to lose weight, you need to make a plan for it. Planning involves setting your goals both short term and long term ones. With proper planning, you would be able to have an effective guide on the steps that you want to take, towards losing pounds of weight. Aside from that, it would also keep you motivated.