![]() ![]() This optimizes the protein-sparing effect and assures proper repair of damaged tissue. They'll curb hunger and carb cravings, helping to limit your sugar intake.įats are beneficial to hair, nails and skin, and they also help make testosterone and vitamin D. You want fat loss, but dietary fats, as an alternative fuel to carbs, should be slightly increased as you cut other calories. If you eat small portions of legumes, grains, sweet potatoes, and vegetables instead of large chunks of bread ripped from the loaf like a carb-starved animal, you should be fine. So, it's important that we get carbs, but from the right sources. You will need to adjust your calories weekly, according to body composition changes and personal appearance (the shred factor).Īnd yet, if we don't have any carbs to burn, our protein will be burned instead, which is what we don't want! There are great calorie counters to help you figure things out. ![]() To get shredded, that same man would need to drop some of those calories. To sustain our current weight, we need to consume the daily calories we generally need to live, plus the calories we burn in the gym.įor instance, a 150-pound man spending an hour a day in the gym would need to consume 1950 calories each day just to sustain his weight (1600 calories to live, plus about 350 calories burned in the gym in an hour). To simplify: More muscle leads to higher calorie burn, while more body fat leads to slower calorie burn-it's the exact opposite of what you hope for when you have too much body fat!Įach of us has a minimum daily calorie requirement to live, and a certain rate at which we burn calories in the gym. The more lean muscle tissue you have, the higher your metabolic rate, or speed of energy burn, while the more body fat you have, the lower your metabolic rate. ![]() You'll need to know your caloric needs in order to get ripped. This is why weekly monitoring of your body composition is important. Overall weight loss, therefore, must be paced and planned to lead to fat loss. To get shredded, lean muscle loss must be minimized. In starvation mode, the lean muscle mass is devoured first, so dropping calories too quickly is counterproductive-you're cutting calories, but your fat mass is staying put and your muscle mass is dropping!Īny weight loss of greater than 0.3 pounds per day will include lean muscle loss, which is not the goal. Our bodies see drastic calorie cutting (working out and starving yourself) as a threat to our survival and immediately begin to store fat for future needs. I have seen very large bodybuilders get down to 500 calories a day to get just a little tighter-but it doesn't work! One of the first things people usually do to get cut is slash their calories and increase their cardio. When you have too much body fat, it's because you're eating more calories than you burn. If your fat weight is outpacing your muscle weight, then you've been eating like you're on vacation, and you won't be able to get shredded without a bit of work. Body composition means the comparative percentages of fat, muscle, water, and bone in your body-but to get lean you really just need to focus on muscle and fat. ![]()
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