Quick guide on how to lose weight
You have exercised a lot, consciously eaten and gained muscle mass … but you have also accumulated unwanted fat on your body during the growth phase. Now is the time to reduce unnecessary fat and maintain and strengthen your hard-trained muscles. The only question is: how to lose weight correctly? Let’s take a quick look at the most important things you need to do to lose fat.
Rip Diet
A good meal plan is the most important piece of this puzzle when trying to lose fat.
The trick is to eat all the macronutrients (proteins, carbohydrates, fats), but put the body in a “calorie deficit” so that it starts burning fat. In short: you must provide your body with fewer calories than it needs each day. But you have to supply your body with enough protein to “repair” your muscles on the one hand and maintain them on the other, you just need to supply them with enough carbohydrates to meet the energy needs of your workouts and enough healthy fats to maintain your balance. anabolic hormones.
protein
As I said, increasing your protein intake is the most important part of your diet. It is important to provide the body with enough protein from various sources to maintain old muscle mass and build new ones from it. At the same time, protein helps the body speed up and optimize metabolism, which improves overall fat burning.
Here are some of the best sources of protein:
- Red meat
- Fish
- Eggs
- Chicken meat
- Whey Protein
Carbohydrates
Carbohydrates can be a double-edged sword. On the one hand, they are necessary for energy, but if you consume more than your body needs, you are back on track to gain fat. Therefore: please make sure you eat complex carbohydrates such as whole wheat bread, whole wheat pasta, brown rice, oats, sweet potatoes, and lots of vegetables.
Make sure you eat enough carbs to meet the energy needs of your workouts, but not more.
Start eating 1 gram of carbs per kilogram of your body and start fine-tuning with it. If you don’t start losing fat over the next few weeks, try cutting your carbs even further.
Healthy Fats
If you want to lose weight, don’t cut all fats out of your diet entirely. Healthy fats are essential in the hormone production process. Healthy testosterone levels and high levels in the body accelerate the metabolism and increase the proportion of muscle mass in the body. Make sure you have enough omega-3 and omega-6 fatty acids in your diet.
Some of the best sources of omega-3s:
- Flax Seeds
- Walnuts
- Sardine
- Salmon products
- Beef products
- Tofu Products
- Shrimps
- Brussels sprouts
Drink plenty of water
Water speeds up metabolism, removes toxins from the body and helps it digest and deliver nutrients to the muscles. Water is especially important for those looking to lose fat. To safely lose weight, try drinking 3.5 to 4 liters of water per day.
Typical Meal Plan
Breakfast
50 g oats + 5 g cinnamon or cocoa, or ham, or meat (150 g), or low-fat cheese (250 g), or protein powder (40 g)
1 orange and fish oil: 10 ml ( in the form of omega-3 capsules)
Morning snack
Nuts or seeds (almonds, walnuts …): 15-20 g protein powder: 30 g
Lunch
A plate of vegetables plus a teaspoon of olive oil and 30 g of quinoa, meat or fish seeds: 150 g and 1 apple
Snack
- Half a cup of oatmeal or apple.
- Protein powder: 30 g
After training
- BCAA + 30 g high glycemic carbohydrates (such as honey) and 30 g whey protein
- 1 hour after shaking – brown rice: 40 g
- 200 g tuna / salmon and vegetables: small plate
Before bed
cottage cheese – 150 g or protein shake – 30 g
Get a Torn Workout
strength training
Contrary to the misconception that repetitions with low weight will strengthen the body, weights actually help the body burn fat. Heavy training burns more calories and stimulates muscle growth. The increase in muscle mass also means that you speed up your metabolism and burn fat at a faster rate, even when you are resting. One trick you can try here is to reduce the balance between sets while still trying to lift relatively heavy weights.
Cardio
Not the most important factor, as diet can do the hardest work, but cardio can shorten the time it takes to lose fat. Many people don’t notice when they try to break cardio. In addition to burning those extra calories, cardio is important for your health. Supports an active and healthy cardiovascular system, improves blood circulation and transport of nutrients to muscles. If you don’t overdo it, cardio can be a great tool on your breakup path.
Food Supplements to Support the Get Ripped Diet
Whey Protein – Whey protein is the perfect supplement to help you burn fat. In addition to being able to keep you anabolic and maintain muscle mass, whey protein can also curb hunger. Every time you feel the urge to eat, just have a protein shake and add some healthy fats in the form of seeds or nuts.
BCAAs – BCAAs increase your strength and allow you to train harder. At the same time, they support and protect your muscle mass and allow you to recover faster after an intense workout.
Omega-3 fish oil. The biological factors that affect the effectiveness of fish oil are the omega-3 long-chain fatty acids EPA and DHA that it contains. Numerous controlled human studies have shown that the omega-3 fatty acids found in fish oil are very effective in reducing body fat.
Caffeine – Caffeine has a “narcotic” effect on the body. Athletes can benefit from consuming caffeine in normal doses. Several cups of coffee or green tea a day can help speed up your metabolism during a muscle building or low-calorie diet program. Caffeine is often used as an adjuvant in reducing body fat.
Testosterone Boosters – If testosterone boosters are even mentioned in the slightest degree, people immediately think of “steroids”. But the truth is, these boosters are usually made from natural substances like plants and can help the body increase its own testosterone https://steroidsbuyonline.com/store/injections-steroids/testosterone/ production. Plant extracts like Saw Palmetto, Tribulus Terestis and Fenugreek can help boost testosterone levels, build muscle, and lose fat faster.