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How To Lose Fat Effectively
Manage episode 354106159 series 3426329
#008. Today we will be exploring how we can lose fat (or cut) effectively.
You will learn how to decide whether you should cut, bulk, or focus on building muscle and losing fat at the same time.
You will lean how to setup your calories and macronutrients based on the desired rate of weightloss, that maximises muscle retention.
We will also cover the use of cardio as a tool for fat loss.
Diet breaks will be explained as they are an important part of longer dieting phases, such that you are able to stick to the diet in the long run.
The important factors to include in your training to provide an optimal stimulus for muscle growth and strength will be presented as well.
Now one thing is to set things up properly, another is to adjust the plan as we move forward, to make sure we continue to stick to the desired plan.
Learn how to track your progress, as well as how to make adjustments, when we are not progressing as desired.
Lastly we will go through tips and strategies you can use to hit your daily vitamins and minerals.
A free app and ebook will be given to help you eat a more balanced, varied and micronutrient-rich vegan diet.
Links & resources at the episode´s webpage
Information to support the episode is included on the episode´s webpage. This includes transcripts, timestamps, guest info, and links & resources mentioned.
Change Your Mindset - Change Your Life
CHAPTERS 0:00-3:07 Intro
3:07 Should I cut or bulk? Or build muscle and lose fat? 7:27 How to estimate your maintenance calories 12:51 Rate of weightloss to maximise muscle retention? 14:40 Cardio for fat loss 19:17 Tracking food is not an absolute necessity! 20:38 How much protein to eat? 23:23 How much fats & carbs to eat? 25:41 Diet Breaks 29:37 Checklist for adequate resistance training 31:42 How to track progress and make adjustments 41:00 Health, Micronutrients & Free Resources
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