Most people seem to think the quickest way to get six pack abs is to cut down calories to near starvation levels, do low weight but high-rep workouts along with tons of cardio.
The truth is that this is actually a pretty ineffective way to go about things and will only lead to low energy, muscle loss and hunger.
However, when done properly fat loss doesn’t need to lead to muscle loss and food cravings – just follow our guide below and watch the pounds melt right off!
Calories In vs. Calories Out
You’ve probably heard this before but it still rings true. In order to lose fat your body needs to burn more calories than it consumes.
This calorie deficit over time will lead to weight loss and depending on the exact foods you are eating as well as the size of the calorie deficit you may lose fat or muscle.
So before you ask – yes you CAN lose weight from eating nothing but donuts and ice cream provided that you are in a calorie deficit however you are likely to lose a lot of muscle in the process, not to mention your overall health with suffer.
The first thing you will want to do before starting a fat-loss diet is to calculate your daily expenditure – this is the amount of calories you burn on a daily basis.
Factors like gender, weight, height and activity level all influence this number and it may require some experimentation before you have an accurate number. A quick Google search will link you to some calculators that will help you come up with this number.
Once you know your figure, you are going to want to shoot for a 400-500 calorie deficit. This will put you on pace to lose about 1-1.5 lbs. per week which is a safe range to minimize muscle loss.
Your calories can come from protein, carbohydrates or fat. Protein and carbs contain 4 calories per gram while fats contain 9 grams.
One of the key components of a successful fat-loss diet is minimizing muscle loss. Protein is the key nutrient to ensure you maintain muscle mass not to mention it will also make you feel full which is important when you are restricting calories.
There are a lot of different schools of thought on how much you should take but generally speaking somewhere in the range of 1-1.4 grams per pound of lean body mass is considered ideal.
To calculate your lean body mass you will need to figure out your approximate body fat percentage. For example, if you are 200 lbs and 20% body fat that means you are carrying 40 lbs. of fat. Your lean body mass would be 160lbs so the low end of your protein intake range would be 160 grams.
Generally speaking the more you increase your calorie deficit the more you will want to boost protein intake.
Fats are essential in boosting testosterone levels as well as aiding in fat-loss. There are a number of different diet programs that recommend a wide variety of fat intake so we won’t get into that here.
The main thing is to figure out what works for you. Some people are carb sensitive and thrive on high-fat diets. Likewise, some people feel weak and lack energy on low-carb diet so they like to get a lot of calories that way.
Carbs get a lot of flak for supposedly making us fat. While this may be true to some degree, it really depends on just how many carbs you are consuming and from what sources.
Stick to complex carbs and make sure you are still maintaining a calorie deficit and you will continue to lose fat while still having enough energy to compelte your workouts.
Speed up the results
That guy who is always ripped and jacked at the same time, all year round. Yeah, he’s most likely supplementing with a quality fat burner supplement.
And so can you.
You just have to make sure that your supplement contains the best ingredients. You can see our top 3 fat burners here.
If I use the right fat burning ingredients what will happen?
- You will have a higher metabolic rate – burn more calories throughout the day.
- Suppress hunger cravings – you will be less tempted to eat junk foods and candy
- You will increase your energy levels – you will have higher energy levels throughout the day.
- Eliminate water retention – you will hold less water and look more cut.
That’s why most guys serious about getting shredded use these supplements due to their incredible fat loss benefits.