Fat Loss.

First off I want to say that this blog is mainly directed towards individuals that want to gain weight and build muscle fast, but today I want to talk to those individuals who have a hard time loosing FAT.

IT'S NOT YOUR FAULT

There are many Personal Trainers, Nutritionists, and T.V. shows that will have the desire to help someone struggling to Loose Fat and mean well, but go about in an unrealistic way.  How many times have you seen or heard someone say that you have to get rid of all the unhealthy foods and habits from your home?  Well this is partially true, but for some people its extreme.  Now I'm not saying that this approach doesn't work, but most individuals will relapse and put all the weight back on and then some.  I would like to suggest that YOU choose one thing to cut down on a day.  For instance, if you eat 2 cheese burgers a day cut down to 1 cheese burger.  If you drink 4 sodas a day, cut down to 3 sodas a day and so on until you eliminate these things completely.  This will create new habits and a different MINDSET THAT WILL LAST!

THE FAT LOSS MINDSET

1.  You have to COAX the fat off your body!  Extreme measures often lead to extreme disappointments.

2.  Give yourself ENOUGH time.  set a realistic goal.  Strive for 1% per week.  This approach is normal and on the right track.

3.  Create a roadmap.  Measure everything or you will not know what is actually happening.  It's like the saying goes, "What gets measured, gets IMPROVED!

4.  Strive for PROGRESS, not perfection.  If you are improving, be happy with that.

5.  FOCUS ON ONE MEAL AT A TIME!

6.  EAT 6 MEALS A DAY.  Eating 6 meals a day will speed up metabolism.
7.  Eat Protein with EVERY Meal.
8.  Don't START your day eating carbs.  You want a steady rise in blood sugars.  The only time you will eat carbs in the morning is if you work-out in the morning/Post meal.
9.  Don't END your day eating carbs.  The only time you will eat cabs in the evening is if you work-out in the evening/Post meal.
10.  Drink Plenty of water.  Drinking plenty of water flushes out any toxins in the body.

YOUR PERSONALIZED FAT LOSS DIET

Calories:

Stage 1-Body Weight x 14

Stage 2-Body Weight x 12 

Stage 3-Body Weight x 10

Stage 4-Body Weight x 8

The goal is to maximize fat loss BEFORE having to drop stages.  You WILL have to drop.

EXAMPLE:

Lets say you are a 200lb male.

200lbx14=2800 cal per day.  This is a STARTING point on the amount of calories you need a day to loose fat.

50% Protein

30% Carbs

20% Fat

For every gram of Carb= 4 Cal

For every gram of Protein= 4 Cal

For every gram of Fat= 9 Cal

HERE'S THE MATH

1.  Protein.  You take the total amount of calories (2800) and multiply by .50 to get 1400 calories.

Then there are 4 calories for every gram of protein so you dived 1400 calories by 4 to get 350 grams of protein a day.

NOTE:  This seems a little high in protein a day but its an example that you can feel free to play around with.  

2.  Carbs.  You take the total amount of calories (2800) and multiply by .30 to get 840 calories.  Then there are 4 calories for every gram of carb.  So you dived 840 calories by 4 to get 210 grams of carbs a day.

3.  Fats.  You take the total amount of calories (2800) and multiply by .20 to get 560 cal.  Then there are 9 calories for every gram of fat.  So you divide 560 calories by 9 to get 62.2 grams of fats a day.

RECAP:

350 grams of Protein a day.

210 grams of Carbs a day.

62 grams of Fats a day.

 

Divide by 6 meals a day

58 grams of protein.

35 grams of carbs.

10 grams of fats.

TIP:  If you have a smart phone download the app Spark People.  Its a great tool to count calories and setting goals for fat loss. 

WHAT DOES A TYPICAL DAILY DIET LOOK LIKE?

Meal 1.  Protein/Fat

Meal 2.  Protein/Fat

Meal 3.  Protein/Carb

Meal 4.  Protein/Carb

Meal 5.  Protein/Carb

Meal 6.  Protein/Fat

PROTEIN Should consist of: 

Boneless Skinless Chicken Breast

Tuna

Eggs

White Fish

Bison

Top Sirloin 

Ground Lamb

CARBOHYDRATES Should consist of: 

Brown Rice

Sweet Potato/Yams

Oatmeal

Quinoa

Beans

FATS should consist of:

Almonds, Cashews, Walnuts

Avocado

Natural Peanut butter/The kind you stir.

Olive Oil, Coconut Oil, Seeds