Would you consider the following information accurate?
Would you consider the following information to be true?
Fatloss through weight training: Inefficient total body exercise with short rest periods and high reps.
-Lets talk about your body’s daily energy expenditure. Your resting metabolic rate (your body’s rate of burning energy when at rest) consists of 60%-75% of your daily energy expenditure. The thermic effect of food (diet-induced thermogenesis) is the increase in energy expenditure, which happens after you eat a meal and lasts for several hours. Diet-induced thermogenesis accounts for 7%-10% of your daily energy expenditure. When you eat a meal your body has to digest, absorb, metabolize, and store food in the body. By eating you are speeding up your metabolism. The rest of your daily energy expenditure will come from your activities.
The point of me explaining energy expenditures is because you want to harness and manipulate them.
What you need to do is record what you eat for three days (how many calories you take in). Take the average of all three days and that will be your calorie intake. During these fatloss programs your calorie intake will remain as the number you calculated. It will not go lower or go higher. What will change are your meal timings and possibly your diet.
Eating a meal increases your energy expenditure (speeds the metabolism). This means that you want to eat the same amount of calories every day, except you want to spread them out into many small meals per day. By doing this you will essentially keep your resting metabolic rate at a higher rate. You want to take your daily intake of calories and separate them into 5-6 small meals a day. (That is if you don’t already eat that many meals per day. If you do, then keep doing the same thing)
-Muscles are made up of 70% water, 22% protein, and 8% fat.
To insure proper function and health you should make sure to drink lots of water. You need to drink water 2 hours before lifting, during lifting, and after lifting. Never lift dehydrated.
To insure that you lose fat you must eat healthy. Your diet should consist of:
Carbohydrates: Pasta, oats, brown rice, whole wheat breads, etc..
Protein: Lean meats such as fish, beef, pork, chicken, eggs, etc..
Fats: Peanuts, almonds, flaxseed oil supplement, sunflower seeds, etc..
Fruit and Veggies: Don’t forget to eat your greens!
Avoid: Processed foods, hamburgers, chips, soda, cake, candy, etc. These foods will halt your progress in fatloss.