It takes 22,000 crunches to lose 1 pound of fat. Here’s how to lose 1–2 pounds a week WITHOUT starvation diets and endless amount of crunches.
If you want to lose weight you need to be in a caloric deficit along with resistance training.
You don’t have to starve yourself to do it either.
In fact, you can even have your favorite cheat foods and still lose weight as long as you’re in a deficit.
Here are a few options you can try.
I’m going to give you a few options that you can try but you may want to start slowly with your fat loss.
You see, you have to coax the fat off your body slowly. Do it to fast and you may rebound.
Option #1 – Eliminate just one thing in your diet at a time to start out.
Take a look at your diet and see what foods you know are unhealthy and remove one of them.
Let’s say you drink 3 sodas a day. Take away one and only drink 2 for a week or so.
Once you do well with only drinking 2 go down to 1 a day.
See the pattern? You can do this with food or beverages that you know are unhealthy and just move away from them slowly.
This works very well for most people and you’ll begin to see changes in your body quickly.
Now it’s time to move on to calories and macros.
Option #2 – Calories and Macros
- First determine maintenance calories, then subtract 250–500 calories from maintenance = Body Weight x 14
- Protein = 1.0 gram per pound of body weight
- Carbohydrates = 1g per pound body weight on training days and 0.5g per pound of body weight on non-training days.
- Fat = Make up the remainder of the calories on training days and on non training days.
Here is a breakdown of meals in a typical food cycle for building muscle while staying lean.
Morning – Protein/Fat’s
Lunch time – Protein/Fat’s
Post Workout – Protein/Carbs (1 hour after training)
Second Post Meal – Protein/Fat’s
Before Bed – Protein Fat
Option #3 – Intermittent Fasting (For the more experienced)
There are several ways to do intermittent fasting.
- A.M. Fast – You may choose to skip breakfast and only eat from midday to maybe seven or eight in the evening. Others may choose to eat only in a four or a six hour period.
- 24 Hour Fast – You may also choose to eat as you normally would and then not eat for twenty four hours after that.
- Two A Day Intermittent Fasting – With this method, one takes restricted amounts of calories during two days and normal eating is done on the other five days.
- Alternate Day Fasting – This method involves total abstinence from all kinds of food for 24 hours followed by 24 hours of normal eating.
Option #4 – Cyclical Keto Diet
The Keto diet is not really a diet, but rather a lifestyle change. A Ketogenic diet is best described as a low carb, moderate protein, and high fat diet.
This combination changes the way energy is used in the body. Fat is converted in the liver into fatty acids and ketone bodies. Another effect of the diet is that it lowers glucose levels and improves insulin resistance.
Simple Rules to Follow when doing keto:
- Consume a high fat/moderate protein breakfast
- Consume only 30-50 grams of carbohydrates between 3-7 p.m. (If you workout, post training only)
- Keep protein moderate (To much protein spikes insulin as well)
- Cheat on your diet every 7 days between 3-7p.m. (If you workout, post training only)
There are many forms of exercise one can do to lose weight.
You have the option to join a gym, but there are a variety of body-weight circuits that work just as well.