What's keeping you from enjoying the greatest diversity of recreational experiences in Austin? Is it your trouble spots that's keeping you from jumping in the beautiful Barton Springs Pool? Or are you too embarrased to hike next to ultra-fit Austinites along the glorious Lady Bird Lake Trail?
It doesn't have to be this way.
By getting on a proper dieting plan and some self-determination (and homework), you can, too, enjoy the great outdoor experience the city of Austin has to offer. With a body you're proud and comfortable in, you will be hiking, biking, canoeing all over Austin's paradise landscape.
Diet Setup and Goal Setting
In this article, I will talk about how to properly structure an appropriate dieting plan that will help you lean out rapidly without experiencing typical crash diet symptoms such as: low energy, depression, muscle loss, hunger pangs, slowed metabolism, and overall insanity. Consider this a scientific way of crash dieting.
If you read my previous articles, you know there are certain nutrients you must obtain from your diet to keep your body functioning optimally and sustainably. These nutrients are your essential amino acids, essential fatty acids, cholesterol, and a host of vitamins and minerals.
You also know that in order to lose body fat, you must create an energy deficit either through energy expenditure or caloric restriction. I've mentioned that exercise to lose fat is futile compare to dieting so I will leave it at that.
The Diet
To properly set up a diet, you want to eat enough protein to preserve muscle or build them along with resistance training, enough omega 3 and 6 to maintain healthy hormonal production, mood, inflammation, and other health markers. Then there is dietary carbohydrates which the body does not require but are necessary to support optimal training and diet flexibility. Having a couple cheat meals a week can also help with long-term adherence to dieting.
Basically for protein, your meat and diary sources would be the best to have. For obese individuals (over 35% body fat), you can get as low as 0.5 grams of protein per lbs of lean muscle mass. For those already pretty lean but needing to be beach-body lean, you may want to get up to as high as 1.5-2g/lbs LMM to ensure muscle retention and spare glucose metabolism on a very low calorie diet.
Click here to find out your body fat percentage and estimate your protein requirement.
For dietary fat, it is simply too hard to count unless you eat everything out of a box in which fat content is listed. By keeping your meat lean and dairy low-fat, you should not have to worry about getting too many calories from fat. If you're not a fish eater, supplementing with 3g of (EPA/DHA) fish oil a day would take care of your EFA needs.
For dietary carbs, 20-30g per meal, 3 meals a day should be enough to keep you in the fat burning zone most times of the day (assuming caloric intake is below maintenance overall). To make this easier on meal preparation, basically reduce or completely wipe out all grain and legume products (including thier derivatives) and some of the more starchy vegetables such as potatos, carrots, beans, and peas. Allowing a couple pieces of fruit a day, fibrous vegetables, some dairy, and sugar-containing condiments in your cooking should be enough to keep your carbs low but not too extreme.
Total Targeted Daily Calories and Deficit
Most females with 100-120lbs of lean muscle mass would be eating at around 800-1,000 kcal a day, which basically gives you a deficit of 1000-1300 kcal/day assuming your maintenance is around 2000 kcal. Men's lean muscle mass will vary greatly depending on training status and genetics (varies less in female trainees) but assuming lean mass is around 130-150lbs, he will be consuming 1,000-1400 kcal/day also with about 1,000-1,300 kcal deficit daily. Basically with a couple cheat meals a week, you are looking at a caloric deficit close to 6,000kcal a week. If followed strictly, you can lose almost 2lbs a week with this set up.
Goal For Fat Reduction
A commonly used formula for body fat reduction is losing around 1% of your total bodyweight per week. If you weigh 200lbs and are dieting, you can safely lose around 2lbs a week. If you're a short, petite female weighing at 100lbs but wanting to get even leaner, you would lose 1lb a week. Generally, the fatter you are, the faster you can lose excess weight. Assuming you have no metabolic defects (insulin resistance, leptin resistance), you should not experience extreme hunger pangs eating 800-1,4000kcal a day unless you're near your ideal leanness.
Now that you've got it all down, use this link to find out how many grams of fat, protein, and carbs are in your food. Once you have done the math for 3 days (keep a food log), you will understand how much you're eating and learn to prepare your meals more efficiently. Then you can slowly acclimate to eating intuitively without the hassle of counting calories ever again.
General Tips:
1, Caffeine will help you suppress hunger while up-regulate fat metabolism. Top off at 600mg a day. Assess your tolerance and make sure your sleep is not disburbed.
2. If you are a soda drinker, substitute sugar containing beverages with zero-calorie artificial sweeteners (diet soda, sweet n low) to reduce sugar intake and insulin fluctuations. If you are fine with water, tea, or coffee, even better. A fat reducing review can help you build a clear outline of what you require to focus on to achieve your fat reduction objective if you're a novice; or serve as a reminder for the ones who are at an advanced or more enhance level of their weight-loss plan. Promptly after are seven steps that can serve as tips for your personal weight loss plan. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss applications have fooled people into wondering that it is the same, but most diets and weight loss programs only work by producing a person's body to eliminate more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. Tons of clinical studies have been done for the safety of artificial sweeteners yet not a single one produce a significant negative health impact on the human body with regular ingestion (those are only seen in extremely over-dosed rats studies).
3. Practice Intermittent Fasting (spontaneously skipping meals) starting with breakfast. By reducing feeding time and meal frequency, you will likely take in less calories overall but this can take a few days to get use to.
In my next article, I will address the issue of cheat meals and dieting psychology. Stay Tuned.
Recommended Readings:
How To Train While Dieting Jyfitness.blogspot.com
What I Meant By "Starchy" Carbs Jyfitness.blogspot.com
Cardio Your Way To Death Jyfitness.blogspot.com
Travel - The New York Times
www.nytimes.com/pages/travel/index.htmlTips, features and photography from destinations all over the globe.
Workout Videos & Home Fitness Programs - Beachbody.com
www.beachbody.comInsanity Shakeology P90X Brazil Butt Lift Best SellersGet fit, lose weight and get healthy with Beachbody home fitness programs, nutrition plans and nutritional supplements; expert-designed by fitness and health ...
Team Beachbody - Home
www.teambeachbody.comSuperGym Coach Meal Plans Fitness ProgramsGet fit, lose weight and get healthy with TeamBeachbody.com personalized meal plans, diet and fitness support, and tips from Tony Horton, Shaun T, Chalene Johnson and ...
OnSugar Members Only!
www.onsugar.comSocial blogging is a popular concept developed from the advances of weblogging, microblogging and social networking. These ever-changing constructs represent the
DEVELOPERS.ORG
developers.orgMediaJobs.comBest Photo Apps for iOS and Android TabletsForbesHere's a look at the best tablet photo editing apps for iOS and Android, offering features and controls ...
2013 Lineup Oct. 4-6 & 11-13, 2013 Zilker Park, Austin, Texas
www.aclfestival.com/2013-lineupACL Music Festival is a three-day, eight stage event happening in Austin, Texas with 100+ bands and much more.
Austin
austin.about.comEverything you need to know about Austin, Texas. ... Best Austin Rock Climbing. One of the great things about Austins central Texas location is that there is easy ...
Affiliate Links Support WordPress.com
en.support.wordpress.com/affiStart a WordPress blog or create a free website in minutes. Choose from over 200 free, customizable themes. Free support from awesome humans.
City East Region News Local Newspapers Sydney City East
www.dailytelegraph.com.au/newslocal/city-eastThe last interview with Paddy Bastic. SOUTHERN COURIER "LIVE as long as you can and die when you can't help it'': A trademark adage from a well-respected local Digger ...
Celebrity News Celebrity Gossip - Yahoo! omg!
omg.yahoo.com/newsGet the latest celebrity news from Yahoo! omg! Find the latest news about the Hollywood celebrities with videos and photos
0 comments:
Post a Comment