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The Correct Way to Lose Weight and Gain Muscle
Many people go about losing weight the wrong way. Some people try to starve themselves with super low calorie diets, while others go on a low carb or low fat diet. These diets can leave you unhealthy with a damaged metabolism. A healthy diet would be one that has the right mix of proteins, fats and carbohydrates for the individual.
There are three main ways for your body to lose weight. 1. Water or dehydration 2. Lean weight loss which is muscle loss and 3. Fat loss. Water and muscle is something you don’t want to lose. The more muscle you lose, the lower your BMR (basal metabolic rate) will be. Your BMR is the number of calories your body uses per day at rest. In my last post, I showed you how to calculate your BMR and how to add your activity level. This is the first thing you will need to know.
Once you know your daily calorie intake, you can now divide your calories into appropriate macronutrient proportions. Macronutrients, i.e. proteins, carbohydrates and fats. A good starting point would be a 1-2-3 ratio. One part fat, two parts protein, and three parts carbs. This equals six parts. So take your daily calorie intake (DCI) and divide it by six. For example, let’s say our DCI is 3000 calories per day. 3000/6=500. So each portion will be 500 calories. So that would mean 500 calories from fat, 1,000 calories from protein, and 1,500 calories from carbs. There are 9 calories in a gram of fat, 4 calories in a gram of protein, and 4 calories in a gram of carbohydrate. (1g fat = 9 calories) (1g protein = 4 calories) (1g carbs = 4 calories). So if we do the math, that would be 500/9 = 55.5g fat per day, 250g protein, and 375g carbs per day. It’s just a good starting point. If you do a lot of intense workouts, you can go for a 1-2-4 ratio. Over time, you can find the ratio that works best for your body, but I would never suggest going below 0.8 grams of protein per pound of body weight. Every cell in our body is constantly being recycled. Our new cells come from the proteins we consume every day.
Now, how do we use this information to lose weight? The answer is to zigzag your calories to build muscle while losing fat! Remember, the more muscle you have, the more calories your body will use each day! For 4 or 5 days a week, reduce your calorie intake by two calories per pound of lean body weight. These days should be your light training days or your rest days. For the remaining 2-3 days, increase your calorie intake by 2 calories per pound of lean body weight. These should be your heavy or intense training days.
Healthy fat loss happens at a slow pace. It is one of the most effective ways to lose weight and increase muscle mass.
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