One pound(1lb=0.4536kg) of body weight is equivalent to 3500 calories(-500cal/7days
is one diet)
You need calories deficit to burn fat and you can create calorie deficit doing 2 things:
1. Start eating 300 calories per day less. For example if you need 1800 calories to sustain life than cut 300 and eat 1500 calories per day. Eating a 10 grams of protein (7 grams of protein are found in 1 ounce of meat and in one egg!) Ideally, before and after a workout. Eating smaller meals more frequently can stimulate the metabolism. The average person needs about 0.8 -1.0 grams of protein Per kilogram of body weight to maintain the muscle. Burn Fat Diets and weight loss program use high proteins intake (chicken breast, fish and egg whites) based on The Thermic Effect of Food (TEF) which is about 10% of the caloric intake of a given time period. It is used to describe the energy expended(by burning calories) by our bodies in order to consume (bite, chew and swallow) and process (digest, transport, metabolize and store) food. Processing protein requires the greatest expenditure of energy, with estimates ranging as high as 30% of TEF. Dietary fat, on the other hand, is so easily processed and turned into body fat that there is little thermic effect, perhaps only 2 or 3% of TEF. The amount of energy required to process carbohydrates falls between that of protein and fat.
2. Do exercises for muscles that need more energy – buttocks, thighs, back and chest. You need to workout these 4 groups of muscles to lose stomach fat. It sounds strange but you don’t burn fat from spots you do exercises for.There is a single source of energy for your total body; this means that when you do arm exercises you draw energy from this source; when you do belly exercises you draw energy from the same energy source; when you do thigh exercises you draw energy from the same source.
Now you understand that the energy source is one and it is better to draw more energy (fat) than less. Here comes my method to do exercises for big energy spenders – buttocks, thighs, chest and back. So no matter where on your body you have fat it is the same mechanism to burn fat. Think about your body fat like a whole, not like spots. Now start to do the best for the whole, not for the spots.
In order to maximize burning fat I add cardio in between strength exercises, so it becomes interval training – short intervals of strength exercises and short intervals of cardio – this is the best way to put obstacles on body adaption. When you do long cardio, body starts to adapt and it burns less energy at the end of 30 minutes treadmill session compared to the beginning of treadmill session.
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