THE 5 most IMPORTANT things you can do to LOSE FAT while keeping (or gaining) muscle! (I will post each one separately, so here is #1). (I am not proofing this, so don’t judge on my grammar!).
1. Count Calories. Whoever said this wasn’t important must not understand the simplicity of how it works. My gosh, we know how many miles per gallon our car gets. My jeep gets 16 miles per gallon, my daughters Nissan Sentra gets about 40. I also know who many gallons my jeep can hold (22) and how many her car can old (15). Imagine if your car didn’t have a gas gauge. You would have to ALWAYS know how much the tank can hold, and how many miles per gallon (its efficiency) it got, and how many miles you drove (how many did you burn up). If not, you could put too much gas in and overflow spilling gas all over the place (like eating too much and getting fat), or you could run out of gas (not eating enough).
Remember the “3500 calorie rule”. It’s really simple. When you get to a deficit of 3500 calories, you will lose 1 lb of weight. For example, if you burned 2500 calorie each day, and you ate only 1500 calories each day, you would be at a -1000 calorie deficit. In 7 days, you would be at a -7000 calorie deficiency. It’s non-debatable that you would lose 2 lbs on the scale! I never recommend going more than a 1000 calorie deficit per day, and if you do this, I would put in 1 day each week where you purposely go over by 1000 calories by amping up your good carbs (it will help you “refuel” and kickstart your fat loss the following week, but that’s a whole other post in itself…). So, lets say you were at a 1000 calorie per day deficit for 5 weeks. That’s a deficit of -35,000 calories. You would lose 10 lbs! (35,000 / 3500 = 10).
Now, if the foods are bad foods like beer and ice cream, you will most likely lose -10 lbs of muscle. If the foods are great foods and you follow a general 40/40/20 rule (40%protein/40%carbs/20% fat—this is different for all people–if you are an endurance athlete, i would increase carbs and decrease protein) of healthy carbs, proteins and fats, you will most likely lose -10 lbs of fat. If you are truly eating healthy, and are involved in 3-4 days per week of resistance/weight training, you might lose -14 lbs of fat and put on +4 lbs of lean mass. That is still -10 lbs lost on the scale though! (-14 +4 = -10).
- You must know how many calories per day you burn (fitness trackers are not bad ideas, they are becoming much more accurate).
- You must know how many calories per day you eat. It’s getting easier. Even when you go out to eat they will put the calories next to what you order. And apps like “Lose It” can help for sure. Just type in the food, and it will tell you the calories.
Of the 5 fat loss tips I will talk about, this is the most important of the 5. Calories in versus Calories out (what you eat versus what you burn) should be the staple of any fat loss plan. The other 4 tips I will talk about in very near future posts are all great ways to speed up fat loss while keeping or gaining muscle, but a true understanding of Calories has got to be the BASIS of any structured fat loss plan (don’t guess, you’ll either eat too much and never lose fat, or you will eat too little, and you could end up losing more muscle than fat, becoming that “skinny fat” person!).
If all of this seems to overwhelming, this is what we do at WieFit! Everything is based on numbers and science. We will figure out what you burn each day, and how much food to feed you, and what % should come from proteins, fats, and carbs! Thanks for the “shameless plug”, but in all honestly, when my car breaks down, I hire professionals, but I also have enough understanding of whats under the hood so the mechanic can’t screw me over! So hopefully my posts give you enough understanding too of your body and how it works!
Enjoy your Saturday night, I’m off to a birthday party!!!