To build muscle, your nutrition program must complement your training regime; otherwise you will not gain any significant amounts of new muscle tissue. By the same token, to lose fat and not muscle, you must follow a few simple nutrition and exercise principles. For the first three days of this phase you should cut out all complex carbs, with the exception of oatmeal in the morning and lots of vegetables with all your other meals.
During your fat-loss phase, it's crucial that you increase the amount of cardiovascular activity you do.
For best results, it isn't enough to just do cardio, you should aim to do it on an empty stomach.
Years ago, when I was young and stupid, I used to train really hard five-to-six days a week.
I believe that it's impossible to build a great looking body without smart supplementation. One of the most important things you can do to lose fat is to start eating more good fats like olive oil, flaxseed oil, primrose oil, avocado and peanut butter. Any replication, retransmission, reproduction or other unauthorised use of images and photos from this website is strictly prohibited.
Here are just a few examples of recent designs from the Keep Calm-o-Matic creative community.
Please fill out the form below and tell us why you're bringing this poster to our attention. Playing off your weight loss goal against the collateral metabolic damage of a caloric deficit? According to a new report published in The FASEB Journal, consuming twice the recommended daily allowance of protein during your slimming spree can prevent loss of muscle mass and promote fat loss.
Days 11-31: Create a shortfall of 7,000 calories per week while meeting the new protein quota.


These are principles that have been used by bodybuilders and other physique athletes to achieve that lean and ripped look. However, having a nutrition program specifically designed for fat loss is the single most essential element of any program. You should also cut back on your intake of fruits, except for bananas, berries and green apples. If there is sugar in your blood, your body will use that blood glucose for energy instead of releasing fatty acids from your body-fat stores.
During your fat-loss phase, you need a whole food supplement to help minimise the effects of carbohydrate restriction and to build up your immune system.
The problem with restricting the good fats is that they also contain Essential Fatty Acids (EFAs) that are necessary for thousands of biological functions within the body. However, it requires great discipline to remain consistent with your training and eating habits. Use our handy online calculator to find out your BMI and ideal weight, then choose a workout plan.
Click through to see more designs, create your own, share designs and purchase customised products. New research pinpoints a way to lose fat and keep lean body mass, despite eating below your energy needs (that means less chance of yo-yo and skinny-fat effects). If you don’t know your total daily energy expenditure (TDEE), plug your stats into an online calculator. To ensure you obtain key nutrients, keep intake at or above 1,200 cals and bridge the gap with exercise.
To be most effective, it's best to alternate between a muscle building training program and a fat-loss one. I would recommend two-to-four weeks of weight-training accompanied by five-to-six daily meals.


At the end of your first three days add some sweet potato or brown rice to your meals for the next three days then cut them out again. The total amount of calories consumed daily in this phase of training should be about 15-to-20 per cent higher than your Total Daily Energy Expenditure (TDEE). The focus here is on low-sodium natural foods like chicken breast, lean steak, white fish, egg whites, dark green leafy vegetables, oatmeal, yam and brown rice.
And your body does this primarily during aerobic-type activities when there is no sugar present in your blood.
EFAs aid in the prevention of muscle breakdown, help to increase your good cholesterol, and assist in hormone production. Another great time to do cardio is after an intense weight-training workout lasting at least 45 minutes. However, if your currently on a training program it would work to increase your daily caloric intake by 15-to-20 per cent. After such a workout, your muscle glycogen is significantly used up, therefore your body is forced to use your fat stores for energy. I like to change my weight-training by doing 15-to-20 reps of each exercise instead of six-to-12. This helps to work more on muscular endurance and to make your weight-training a bit more aerobic, especially if you're doing a circuit.



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