What’s the hardest thing to do in fitness? It’s to get your body fat down. I am not talking about weight. To me at least, weight is irrelevant. In fact I haven’t weighted myself in the last 3 months. What is most important is to be able to bring down your body fat percentage. Once you are able to bring down your body fat percentage, your muscles are more visible and that’s how you look ripped.
When loosing weight or cutting, people over complicate things. You just need to be consistent with a few things.
What to do?
- Eat in a caloric deficit. This is the most important step. You need to eat less calories compared to the calories you are burning each day. Forget about cheat days, you need to be consistent with your diet. It doesn’t really matter what you eat, you just need to be in a deficit. That is how you will loose fat. No cheat days, you can have a cheat meal if you would like.
- Eat more protein. This one is important because you need protein to up keep the muscle. When you are in a caloric deficit there is a chance that you will loose muscle. To ensure that you loose fat and as little muscle mass as possible, you need to up your protein in take. My recommendation is to take in 1 gram of protein per 1 lbs of body weight. This will ensure that you loose fat instead of muscle. 17 cheap and healthy sources of protein.
- Lift heavy! I am not going to sugar coat it. It sucks when it comes to lifting on a cut. You have low energy and you are almost guaranteed to loose strength in the gym. But you have to hit the gym consistently and try to lift heavy. I would try to go for a high rep range. About 6-8 reps.
- Cardio. This one is not necessary but this can speed up the fat loss process. Adding 15-20 minute cardio sessions after your lifts each day will definitely go a long way.
Additional tip
If you have read any of my previous blogs, you know I love my supplements. A good supplement can make all the difference when it comes to a cut. It could be the added benefit you need. You can find the following ingredients in any good fat burning supplements but these are the two most important ones. Caffeine is a natural fat burner. Just sip on some black coffee with 0 calories and you’ll be consuming one of the best natural fat burners. The next one is L-Cartinine. This is one of the best and well known fat burning supplements. A must have for cutting season.
Food
Lastly I just wanted to the hardest part of this routine, which is food. Everything you want to eat is too high in calories. For example, you wanna eat a burrito from Chipotle… Too bad! That is like 60-70% of your total calories for the day. So what do you eat? i have a couple recommendations. Tuna is on top of that list. A can of tuna has like 200-300 calories and 60 grams of protein! You’re not gonna find better macros than this. A good healthy snack could be watermelon. Very low in calories and is sweet to satisfy you. Other than that protein shakes are a good way to take in protein with low calories.
Lastly as always, if you have any questions please do not hesitate to reach out to me. Follow me on Twitter, LinkedIn, and Instagram.
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