If you google diets for fat loss, you'll find lots of results, the problem is, will you find the right diet for you?
Is there a diet that fits everyone?
Or do you have different needs from your colleague next door?
The truth is, the most important factor for the success of a diet is that it is adapted to you, and that, is what does not exist in the generic diets you find on the internet outside.
In addition, diet is only part of the equation and therefore we must also take into account bodybuilding and cardio training, and finally, supplementation.
So, what are you going to find here?
A guide that will help you build your own diet, help you with cardiovascular and bodybuilding training, and show you what supplements you can choose for this purpose.
This isn't a guide you read in 2 minutes, it's long, so it's only worth reading if you really want to lose fat effectively.
What's the first step when you're looking to lose fat?
No, it's not signing up for the gym.
It's setting your goals.
It is not enough to say that you want to lose weight, you must define exactly what you want in a concrete way. Whether it's losing 10 kg, 10kg or getting a visible abs.
You must set a concrete, final and realistic goal.
In addition to setting the objective, you must set a deadline for achieving it.
Why should you set a deadline?
"A goal without a timeline is just a dream." – Robert Herjavec
You don't need to put on the wall of your room that June 5th at 4:00 p.m. you'll get 10kg less than today, but you must have a tangible date to achieve your goal, this will make you commit and take the plan seriously.
Losing weight is not only physical, but also mental. You really have to want to lose weight to succeed, it has to be essential for you, you have to take this process seriously.
Antonio. I want to lose 2.5kg by the end of this month, that's my goal and I'm going to get it.
José. I want to see if I lose any weight…
Who do you think's going to be more successful?
The evolution in a weight loss program is very different from that of a muscle mass gain program.
The evolution in a weight loss program is much faster than the evolution for those looking to gain muscle mass.
It's faster to burn 1kg of fat than to gain 1kg of muscle mass.
It is important to have a notion of the pace at which weight loss takes place, to make sure we walk in the right direction.
It's possible to lose 30 pounds in a few weeks, but is that what we're looking for?
What we're looking for is losing fat quickly while maintaining as much muscle mass as possible.
Therefore, although it is possible to lose 15kg in a few weeks, this would lead to a very high loss of muscle mass, and that is not what we want.
So what is the pace we should seek to achieve?
Something between 0.5kg and 1kg a week will be a good pace.
Probably at the beginning of the plan you will be closer to 1kg, while further forward the pace will be closer to 0.5kg. It's normal.
Why should you have your own diet instead of following your gym partner's?
Because there are too many individual factors that lead to different approaches, especially when it comes to diet.
Pedro, who works in construction, can't have the same food as John who works in an office, sitting long hours in front of a computer, even if his goals are identical.
Besides, someone who has the facility to lose weight can't follow the same plan as someone who's always tended to gain weight, can they?
We will organize the construction of the plane by body type, and there are three main, they are: Ectomorph, mesomorph and endomorph.
Each body type requires different approaches, both in terms of calories and macronutrients.
Before you know how much and how you should eat, you should know what body type you fit into.
Ectomorph – Ectomorphs are thin and have a normally narrower body structure, with a small rib cage and narrow shoulders as well. Usually this is the body type with the least strength of the three.
One of its main characteristics is the difficulty that the ectomorph has in gaining weight due to its rapid metabolism. This is a disadvantage when the goal is to gain weight and muscle mass, but when you want to lose fat, it's a big plus. However, as the endomorph loses weight quickly, care should not lose muscle mass in the process.
Mesomorph – Of the three types, we can say that the mesomorph is the one that has the greatest advantage, since it brings together the best characteristics to develop a lean and muscular body. Mesomorphs usually have an athletic appearance, often even with little training. The shoulders are wide and are usually strong. Gain muscle easily and losing fat is also no problem for the mesomorph.
Although it brings enormous advantages, the mesomorph can also stay out of shape, and above all, if the goal is the best possible physical condition, it is important a proper workout and diet.
Endomorph – The endomorph can be considered the opposite of the ectomorph. While the ectomorph is thin and thin, the endomorph is heavy, with a wide rib cage and broad shoulders. The endomorph gains muscle easily, but also fat, which makes it difficult for the endomorph to have a low body fat index.
The endomorph is clearly the one with the biggest obstacles when it comes to fat loss, however, it is not impossible to achieve low fat rates. In addition, the ability that the endomorph has in gaining muscle, will help you in the long run to burn fat.
These are the three main body types that exist, however, it doesn't mean you have to identify 100% with one of them. The most likely thing is to be a mixture of two, however, there is always a prevalence for one of them, and that is the reason you must guide yourself to building your plan.
Calories and Macronutrients
The three macronutrients are proteins, carbohydrates and fats.
If you live on planet Earth, you've probably heard of them.
The consumption, and especially the non-consumption, of macronutrients will be decisive for losing fat.
Each has its role in the body, so it is important to consume them in the correct amounts.
Here begins the customization of the diet, and each body type and degree of activity will have different macronutrient approaches and different caloric needs.
Calories over here.
Calories over there.
You've heard of calories, but what are they for sure?
Calories are the units of measure used to show how much energy a food contains.
Your body burns calories daily, and what happens is:
- If you consume more calories than your body burns/uses, they will be stored as fat.
- If you consume fewer calories than the ones your body burns/uses, your body will use energy reserves to achieve daily energy needs by burning fat in the process.
This is the most important thing in the whole process for losing fat.
If you only put one approach into practice of the whole guide, this would undoubtedly have to be the caloric reduction.
Proteins, carbohydrates and fats contain calories.
One gram of protein contains 4 calories.
One gram of carbohydrates contains 4 calories.
One gram of fat contains 9 calories.
Each body type will have different caloric requirements, in addition to taking into account the degree of activity of each.
Ectomorph – Body weight x 31-32-33 = Number of calories daily
Mesomorph – Body weight x 30-31-32 = Number of calories daily
Endomorph – Body weight x 28-29-30 = Number of calories daily
How are you going to choose the number to multiply?
- If your day is too sedentary, you use the first number to multiply by your body weight.
- If your day is moderate, you use the second number to multiply by your body weight.
- If your day is too active, you use the third number to multiply by your body weight.
Don't forget that as you lose weight, you should adapt the number of calories daily. It doesn't mean you need to recalculate calories every time you lose 1kg, but you should recalculate whenever your progress stops, or whenever weight loss is significant, for example 5kg.
Now that you know how many calories you need every day, you need to know where you're going to get these calories.
Proteins are fundamental molecules for the human body, and are responsible for immense functions, in which the most important for our purpose will undoubtedly be the construction and repair of muscle tissue.
In any weight loss plan, we should seek to burn fat and not muscle, and proper protein consumption will help make this happen.
The body prefers to store the protein as muscle tissue, rather than use it as energy, however, these can be used as an energy source if the body needs it, it is called glycogenesis, and it is what we want to escape, even.
How much protein should I consume?
Protein consumption in this program should be as follows:
Ectomorph – Body weight x 2.65
Mesomorph – Body weight x 2,875
Endomorph – Body weight x 3
Fats, or lipids, are essential molecules and should not be ignored, even in a fat loss plan.
This macronutrient plays a very important role at the hormonal level, and is essential in the process of testosterone production.
Fat is the nutrient with the highest caloric density, i.e. while carbohydrates and proteins contain 4 calories per gram, fats contain 9 calories, so we should pay attention to their consumption.
You should never eliminate this macronutrient from your diet, but it is undoubtedly the one that should have the most attention, since a small slip in the consumption of lipids, easily leads to a large caloric increase.
How much fat should I consume?
Between 45kg and 69kg body weight = 45 to 50 grams of fat per day
Between 70kg and 90kg body weight = 50 to 55 grams of fat per day
More than 90kg body weight = 55 to 60 grams of fat per day
Between 45kg and 69kg body weight = 40 to 45 grams of fat per day
Between 70kg and 90kg body weight = 45 to 50 grams of fat per day
More than 90kg body weight = 50 to 55 grams of fat per day
Between 45kg and 69kg body weight = 50 to 55 grams of fat per day
Between 70kg and 90kg body weight = 55 to 60 grams of fat per day
Over 90kg body weight = 60 to 65 grams of fat per day
When we talk about carbohydrates, we talk about energy, since this is the main function of this nutrient. When you eat carbohydrates, they are either quickly used as energy, or stored as glycogen, for later use.
When the body is low on glycogen levels, it can start using amino acids (muscle) as an energy source, i.e. carbohydrates can also be considered anti-catabolic. In addition, this nutrient plays an important role in the release of insulin.
You should not despise carbohydrates, since they will give you better workouts, and better results, you should use them in the right amounts, and in the best heights.
How much carbohydrates should I consume?
Now that you've calculated the amounts of protein and fat you'll have to consume daily, it's easy to calculate how many carbohydrates you'll need.
All the calories left over after you have calculated both proteins and fats should be used for carbohydrates.
See how many calories are left to reach your daily calorie requirement and divide this value by 4. This is the value of carbohydrates you should consume per day.
Choice of foods
You already know the amounts of macronutrients you should consume per day, so let's move on to the foods you should use to achieve those same amounts.
First of all, the type of food you use is much less important than the amounts of food you consume daily.
This means that you can even use the healthiest foods possible, but if you're over-caloric, you won't succeed in your plan.
When trying to build and maintain muscle tissue, protein consumption is essential.
The best sources of protein are animal proteins.
These are the main foods you should use in your diet as a source of protein:
- Chicken and turkey breast
- Cottage cheese
- Quark cheese
- Slim cuts of pig and cow
- Protein Supplements
Fats play a lot of important roles in the body, so you shouldn't eliminate this macronutrient from your diet.
Some fatty acids are considered essential because the body cannot produce them, you must consume high fat sources in essential fatty acids, and here are excellent choices:
- Fish oil
- Olive oil
- Flaxseed oil
- Olive oil
- Dried fruits
- Peanut or almond butter
*Yolks and salmon are also excellent sources of protein.
Finally, it is important to highlight two fats – saturated fats and hydrogenated fats.
Although the reputation of saturated fats is not the best, they play an important role in the body, and should not be eliminated from the diet, only ingested in a reduced way in relation to essential fatty acids.
As for hydrogenated fats, they play no role in the human body, and should be eliminated entirely from the diet.
Carbohydrates are the main source of energy and can be classified into two categories: complex and simple.
In a simplified way, we can say that the complexes provide a slower and sustained energy release, while the simple ones cause a rapid firing of blood sugar.
We should prioritize complex carbohydrates at every meal except post-workout shake, where simple carbohydrates can and should be used.
Simple carbohydrates increase insulin levels more markedly compared to complexes, being useful after training to reduce cortisol levels and therefore reduce the catabolic effects of training.
Here are the best carbohydrate choices:
- Rice and whole grain pasta
- Sweet potato
- Wholewheat bread
- Dextrose (simple)
- Maltodextrin (simple)
Again, these foods are the best choices and the most nutritious, however, it does not mean that you cannot include other foods that are not here, it just means that these should be the basis of your diet.
Finally, don't forget to include a good dose of vegetables in your diet, such as broccoli. Vegetables offer large amounts of vitamins, minerals and fiber for a healthy, and also effective diet.
When to eat?
We have seen so far that the most important point for the success of a fat loss diet is calories.
Then we have the distribution of macronutrients, the choice of food, and now we pass the next level: the most important times to make your meals.
There are 5 important moments of the day to eat your meals, 3 of which can be considered crucial.
We start with breakfast, your first meal of the day and one of the top 5 meals you should have.
You shouldn't skip breakfast, especially when the goal is to sleep a few more minutes, and the consequence is to eat a croissant at the café closest to your work.
If you want the best possible results, you shouldn't make this mistake.
By consuming a protein-rich breakfast, you will have greater satiety and therefore will reduce the possibility of making mistakes in the diet. (Link)
Besides, after eight hours or more without eating any food, your body will thank you for a good dose of protein.
The pre-workout meal is one of those considered crucial, as this is what will serve as "fuel" for your workout.
The act of training by itself is already quite catabolic, being the most catabolic moment of the day, and it is therefore very important a good meal here.
You should consume a meal consisting of carbohydrates and proteins before training, to get energy and provide the amino acids the body needs to get the best performance out of training.
This meal should be done between 1.5 and 3 hours before training.
Even with a good pre-workout meal, the secretion of catabolic hormones during training is inevitable, so this is another crucial moment when you should provide the key nutrients to your body.
Cortisol levels remain high after training, and they will remain high if you do nothing to lower them.
The best way to reduce cortisol and start rapidly promoting anabolism, is by combining simple proteins and carbohydrates after training.
The best meal you can make right after training is a quick assimilation protein shake, along with simple carbohydrates.
This will provide the necessary amino acids for muscle building and will trigger a sharp insulin release.
Insulin is a cortisol antagonist, i.e. when insulin levels are high, cortisol levels are low, and vice versa.
In addition, insulin is an extremely anabolic hormone that promotes protein synthesis and nutrient absorption.
The third crucial meal you can't skip is the post-workout meal.
After training you should ingest a quick-absorbing shake and also simple carbohydrates, to rapidly lower cortisol levels, and quickly promote muscle growth. However, as this shake is fast-acting, it will not keep protein synthesis at high levels for a long time. You should therefore consume a solid meal between 1 and 2 hours after training.
This meal should consist of complex proteins and carbohydrates.
Finally, another important time to have a meal is before bed.
This is another valuable time for us to ingest a protein-rich meal, which will provide a flow of amino acids during sleep, and thereby promote muscle recovery. (Link)
Ideally, this meal will be a slow-absorbing protein intake, such as cottage cheese, quark cheese or a casein supplement. This will allow for a steady flow of amino acids overnight.
Another interesting nutrient to add to this meal is fats.
Fats will delay the absorption of proteins, which before bed is perfect.
As for carbohydrates before bed, it's not negative as many make it seem.
Imagine that your daily carbohydrate consumption is 250g, and before bed time you still have 30g to reach this value, it's okay to ingest these 30g before bedtime.
No, they won't be instantly converted into fat.
Organize the plan
You know the amounts of macronutrients, and you already know the most important times to ingest them.
What's missing now?
Know the amounts you should use per meal.
You should ideally divide the total amount of protein by the number of meals you eat per day.
That is, if you eat 5 meals a day, you take the total amount of protein you should consume daily, and divide by 5.
Example. If you need to consume 200g of protein a day and eat 5 meals, divide that 200g by 5, i.e. you will consume an average of 40g for each meal.
Unlike proteins, you should be more careful when consuming carbohydrates, as they cause a sharp release of insulin, and you should take advantage of this hormone, not be harmed by it.
The three main moments when you should consume carbohydrates are the pre-workout meal, the post-workout shake and the post-workout meal.
You should distribute carbohydrates this way:
35% of carbohydrates in pre-workout meal
20% of carbohydrates in post-workout shake
25% of carbohydrates in post-workout meal
If you add these values, you come to the conclusion that 20% of this nutrient remains. This 20% you should consume when you prefer.
If you like to have a large breakfast, you can choose to put them on breakfast. You can also divide this 20% by two meals, the choice is yours.
The only time of day when you should really avoid consuming fats, is after training, since fats will delay the absorption of these meals, and after training is not what we are looking for.
For the rest of meals, it's okay to put this macronutrient.
You can break down fat consumption over multiple meals, or you can focus it on two or three specific meals.
A good time for fat consumption is before bed, as they will delay the absorption of this meal, which is positive when it will be several hours without eating.
High days in carbohydrates
If you've ever had a fat loss diet, you know how these programs usually work.
First the weight comes out quickly and easily, then it becomes more time consuming, until it reaches a stage, in which little or nothing happens, progress stagnates.
Why does this happen?
The body's main concern is survival. As you go through long periods when you provide less energy to the body than it needs, it assumes that supply is scarce, and therefore adapts so that energy consumption drops.
It's basically like driving a car with only 20km of fuel left, but you don't know when and where you're going to find another gas station again. You might even be a mile away, since you could be 30 miles away, you just don't have that information.
And what do you do in this situation?
Slow down, try to save fuel, because you don't know when you can start fueling again, and at the risk of running out of fuel and so the car stops, you reduce consumption.
It is the same as with the human body, when it finds itself with little "fuel", begins to save. It reduces leptin levels and lowers energy consumption in order to lower the rate at which it burns its blackish reserves, i.e. fats.
Leptin is one of the main hormones in fat burning, and when we have low levels of this hormone, we will hardly succeed in our weight loss program.
One way to keep leptin levels high, is through days with high carbohydrate consumption.
How much to use?
The amount of carbohydrates you should use these days depends heavily on your body type. The increase should be between 55% and 155% of the amount you regularly ingest.
If your body type is ectomorph, then you should be closer to 150%.
If, on the other hand, you have a slower metabolism and consider yourself endomorph, you're going to want to be closer to 50%.
Finally, the mesomorph should be increased by 100%.
For example, José is endomorph with a slow metabolism, and typically consumes 200 grams of carbohydrates per day.
A 55% increase means he should eat 310g on a high day in carbohydrates.
These carbohydrates should be distributed throughout the day as on a normal day.
In addition, this increase in carbohydrate levels means that you will ingest more calories on this day than in the rest, which will not only help you in hormonal terms, but will also serve a little to "recharge batteries".
You can use these days on a day of rest to help with recovery, or you can use them in your heaviest workout of the week, such as in leg training.
Frequency of high days in HC
It's important that you put these high days into carbohydrates in your plan, however, these shouldn't be too frequent, as this would hurt your fat loss plan.
The frequency of these days once again will be different from person A to person B.
More than 10% body fat
Ectomorph – once every 7-8 days
Mesomorph – once every 8-9 days
Endomorph – once every 9-10 days
Less than 10% body fat
Ectomorph – once every 4-6 days
Mesomorph – once every 5-7 days
Endomorph – once every 6-7 days
Now that you have the food plan organized and ready to put in place, it's time to move on to the training part.
Let's start by addressing cardio training.
HIIT training is a workout performed at high intensity intervals, combined with low intensity intervals, or rest.
An example of HIIT training:
You sprint, i.e. you make your maximum effort for a short period of time, for example 30 seconds, and then rest for 1 minute.
This cycle is repeated several times.
The greatest benefits of HIIT training are a greater use of fat, in the period after training, compared to any other type of cardio, that is, even after the end of the workout, metabolism remains high, burning calories and fats more quickly.
Then, the time spent in this type of cardio is much lower than the common low intensity cardio.
Besides, this training method is much more motivating than spending eternity on a treadmill.
The biggest disadvantage of HIIT training, is that it cannot be performed many times during the week, especially during a low-calorie diet.
This type of training is very demanding not only on a physical level, but also at a mental level. For this reason, you should only do two HIIT training sessions per week for periods of 10 to 20 minutes per session.
These workouts should be done on days without weight training.
It starts by doing only 10 minutes, and gradually increases as you evolve.
You can use the type of cardio exercise you prefer, from running, elliptical or cycling.
More information about HIIT training can be found here.
THE MISS workout is medium intensity and medium-duration training. Since we're going to limit ourselves to two HIIT training sessions a week, we're going to supplement the plan with this type of cardio, which is less taxing not only physically but mentally, and will allow us to burn some extra calories.
This type of training should be performed with a moderate intensity, and its duration as we have already seen, should also be moderate. As in HIIT training, cardio exercise is indifferent, choose the one you like most to do, or it alternates.
Unlike HIIT, in this type of cardio training, the intensity should be maintained constantly throughout the session. If you can't keep up the same pace throughout your workout, you should reduce the intensity in the next session.
And what is a moderate intensity?
Something between 65% and 70% of your maximum heart rate. It's kind of high enough intensity to make you perspire, but moderate enough to be able to talk while you're doing your exercise.
The duration of the training should never exceed 35 minutes, being between 20 and 35 minutes as ideal duration.
How many MISS training sessions per week?
We already know that HIIT training should be performed twice a week, now, as for MISS training the number is not so sure.
You should add MISS training sessions as needed, i.e. if you see that two HIIT training sessions are not bringing the results you are looking for, add one or two MISS training sessions per week.
It starts only for one or two sessions per week, and increases a maximum of up to four sessions.
At first you won't need to add this type of training more than once, or twice a week, because the diet and the rest of the plan will give you good results.
You should use this kind of training as a weapon for when progress starts to slow down.
Bodybuilding training is essential, even when the goal is to lose fat. Not only do you burn calories during weight training, but having a higher percentage of muscle mass will lead you to burn more calories on a day-to-day and daily life.
Do not fall into the error of prioritizing cardiovascular training and, leave for the background of the bodybuilding training.
It is important to distinguish between, lose weight and lose fat, as they are not always the same thing.
If you focus only on cardio training and neglect the bodybuilding training, you will undoubtedly lose weight and fat, the problem is that you will also lose a lot of muscle mass.
If on the other hand you bet on bodybuilding training in conjunction with cardio training, you probably won't lose as much weight in the short term as the person who forgets bodybuilding training, as it will also lose a lot of weight derived from muscle mass loss, however, in the medium and long term you will burn more fat, and achieve a much more aesthetic physique.
Type of training
Bodybuilding training is essential in this process, you know that now, what kind of training should you do?
Let's start by removing from now on the biggest myth that exists, in relation to the bodybuilding training applied to fat loss.
High repetitions and light weights?
You should not use high repetitions and light weights to achieve greater fat burning. If you come from a muscle mass gain training plan, you can continue the same weight training you already did. What can happen in the medium-long term is a small decrease in loads, natural, due to lower caloric intake.
Repetitions should be between 6 and 12 per exercise, never below this number, since the risk of injury is higher in fat loss plans.
The best approach will be to use compound and heavy exercises, train each part of the body 1 to 2 times a week, without neglecting any muscle. (Yes, the legs are also muscles, be sure to train them.)
Those who seek to lose fat, usually want to have defined sit-ups, and so we see a lot of people doing Olympic series of abdominal exercises on a daily basis.
Is that how you get the famous sixpack?
First of all, abdominal training won't burn fat in the belly area. That is, if this area is fat enough, there is no abdominal training that works miracles.
What will give you sit-ups will be a good diet, done consistently, with cardio and bodybuilding training.
Now, that doesn't mean you don't have to practice sit-ups.
The abdominals, like all other muscles, should be worked on to achieve the best possible results. You should train them with specific exercises once or twice a week. Bodybuilding training with compound exercises, cardio training and diet in conjunction with abdominal training, that will give you the desired sixpack.
Finally, let's go to the supplements you can use to help you with your fat loss program.
Whey protein is the basics of gym athlete supplementation, and can also be a great help when the goal is to lose weight.
The benefits of protein are obvious, and whey protein is one of the best sources of this macronutrient.
It will help you maintain your lean mass while you've strained your fat mass and, due to its rapid absorption, is your best bet after an intense workout.
In addition, you can use this supplement to increase the protein content of meals, and more easily achieve your daily protein needs.
To learn more about whey protein supplements, here is our guide to all the information you need.
If you don't know which whey supplement you should buy, try going through our analysis zone.
Fish Oil/Fish Oil
Supplementation with fish oil has immense benefits, many in addition to simple weight loss. Fish oil consists of two fatty acids called EPA and DHA, i.e. omega-3.
Our diet tends to be composed of a huge amount of omega-6 and much lower doses of omega-3, which will create a negative imbalance.
Some of the benefits of omega-3 are:
- Helps Reduce Body Fat (Link)
- Decreases inflammation (Lower risk of injury)
- Increases insulin sensitivity
- Improves cardiovascular health
Not only does it optimize fat loss, it plays a key role in health.
You'll find the Omega-3 available here.
Caffeine supplementation also brings benefits when the goal is to lose fat.
We can classify two major benefits of caffeine supplementation, increased thermogenesis (Link) and increased energy.
With the increase in thermogenesis we will have a higher fat burning rate, in other words, you will burn more fat than the one you would burn without caffeine over the same period of time.
As for the energy aspect, when you eat caffeine before training, you can get more performance, due to the increased energy and alertness given by caffeine.
Note. It is advisable not to abuse caffeine, and not to use whenever you are tired, as caffeine will lose its effect with prolonged dosing and increased dosage.
Don't confuse unwillingness, with lack of energy.
You find caffeine in a pill here, or just use coffee.
If you have difficulty controlling your appetite, this is an interesting supplement that can help you.
Unlike caffeine, which increases thermogenesis, 5-HTP has a more indirect action on fat loss, as it will lead to decreased weight by reducing food consumption.
When you do low-calorie diets, tryptophan levels go down, and consequently, serotonin levels also lower, since tryptophan is the amino acid that pathoters serotonin.
Low serotonin levels lead to the famous cravings, that huge urge to eat sweets, making it harder to stick to your plan.
If your problem in fat loss diets is hunger, this is an interesting supplement to try.
You can find the 5-HTP available here.
These are just some of the interesting supplements you can include in your plan.
One type of supplement you might expect to find here would be so-called fat-burners.
And why aren't you here?
Because they are supplements that often bring ingredients more harmful than beneficial, without studies proving their effectiveness and sometimes their safety.
Of course there are exceptions, but you are well served with the supplements we recommend here.
Records the loads you use in each workout, and the number of repetitions and sets.
As you reduce calories and weight, the trend will be to reduce loads and make it easier to workout, often without realizing it. This is simply because you have less energy and you get tired more easily.
By noting the loads, repetitions and sets you use in each workout, it will be easier in the next workout to maintain the intensity of the previous workout.
You can also record cardio times to make sure you're not regressing.
Don't limit yourself to assessing progress by the balance
There are many ways to assess progress when the goal is to lose fat, however, the one in which one puts more faith is usually the balance.
Don't just evaluate your progress by the scale, the mirror counts, too.
Don't just evaluate your progress in the mirror, often fall into error and get discouraged.
Ideally, you combine more than one evaluation method.
If you look the same in front of the mirror, but the scale says you're three pounds less than you did last week, you've made progress.
If the scale says you're the same weight, but in front of the mirror you seem to be slimmer and more defined, you may have gained muscle mass and lost fat mass, you've made progress.
Another way to evaluate your progress that you can easily add to these two methods is through measurement.
Measure your arms, waist, hips and both legs. Add these numbers and write them down on paper. When this number drops, it's a sign that you've made progress.
Another simple method is to take weekly photos in front of the mirror. It is important to always take it out at the same time of day and with the same lighting.
With this you get 4 simple evaluation methods, which will allow you to better measure your progress. When you're unmotivated, take for example the pictures you've taken since the beginning of the plan, and see how much you've evolved.
Don't follow all the advice they give you
Nowadays, everyone has a say when it comes to losing fat, whether it's about training or eating.
Besides, nowadays everyone is PT, mainly online.
There are several approaches to losing fat effectively, but there are two common denominators in all: consistency and caloric deficit.
These are the two rules that all diets for weight loss follow, and that make up the large share of results.
The key to getting good results is to be consistent. Don't skip the plan on a weekly plan, or change your diet day in and day, not just because you've read a new article.
You don't have to be a genius to gain or lose weight, nor does it take the latest science to achieve it.
What's it going to take?
Consistency and work.
"We are what we do over and over again." – Aristotle
This article is based on the Muscle&Strength guide you can find here.
If you have any questions or suggestions, use the comments area below.