Dream body: That's how it's done!

calories dream body sport fitness workout running run

Treat your body well more often, 

so that your soul wants to dwell in it."

 

- Teresa von Avíla -

 

Who says it must always be hard? Many promise the shortest way. I would like to introduce you to one that will guaranteedly work and is very simple or easy to understand and consists of only a few components. This method is also often used by actors in Hollywood to achieve the body they need for their role. It doesn't always have to be a giant miracle or secret. In a nutshell, I will show you how to reach exactly the body you want. And that without useless information. Short and precise. This method is suitable for both women and men. No restrictions for anyone. Follow the steps listed below and you are guaranteed to see results. I have tested it myself and had it tested. You need some motivation and ambition to do the whole thing. Nothing more! But that's also the hardest part of everything. Enough talk, we want to know it now. So here we go! 

  1. Determine your daily calorie requirement
  2. Set yourself a goal
  3. Determine your nutrients (macros)
  4. Track your calories
  5. Do sports 2-3 times a week
  6. Stay consistent!
 

 

That's it? Exactly! The plan is really simple. Ok, then we are finished with the topic, thank you for reading the article.

Really? No, it's not over that fast. The plan itself is simple, but keeping to it and following it through is the difficulty here. To help you with this matter and answer open questions to you, here comes the explicit guide to all the steps. On your marks, get set, Go!!!

Rennbahn Laufstrecke Aschebahn Start Ziel

 

 

  1. Calculate your daily calorie intake

How many calories do you need?

 

 

You can calculate your calories with the Bioelectrical Impedance Analysis. This quick method is very accurate. Usually Doctors, nutrition coaches an some gyms have this little device. Or you try a fitness watch like FitBit. This watches can track your calories during a day or a whole week. This two methods are more accurate then the following TDEE Calculator. But the Calculator can give you in a few seconds a good first value.

 

But what is the TDEE calculator? TDEE stands for Total Daily Energy Expenditure. You can use it to calculate how many calories you need per day. This is a fundamental requirement for the next steps and is necessary for us to make diet adjustments or add additional physical activities. We first need to know where to start. Then we go on.

The calculation is only valid if you have a healthy or normal metabolism. If you have problems in this regard (e.g. due to an underactive thyroid gland) then please consult a doctor first and get it fixed as far as possible.

 

Here the link to the calculator: TDEE calculator LINK 

(There are of course other calculators on the internet, but this one is quite easy to use and gives clear results. It is also important that the body fat content is included in the calculation. There are people who weigh 80 kg (176 lbs) and are pure muscles and others with the same body size rather the opposite.)

 

Tip: If you run 2 or 3 calorie calculators, then you can take an average of all results. This would be best to get a good average value. 

 

Here is the example with the calculator linked above.  

 

tdee calculator

 

 

As you can see on the left, you first enter your personal measurements and data. At "Activity" there are several choices. If you don't do any sport at all, then you should select "Sedentary". I would say that "Exercise" means real workouts. 

 

Possibilities are: Strength training, body weight training, skiing, snowboarding, jogging, swimming (not sliding and splashing around, but swimming lanes), dancing, athletics, team sports, martial arts, etc.

Source - tdeecalculator.net

If you have problems telling your body fat percentage (BFP) then there is a pretty simple rule. Just take the following pictures as a start. Men have a flat stomach from about 15% BFP downwards and women from about 25% downwards. Just like scales that measure your BFP, this can only be seen as a approximate valuation. In most cases, you are very close to the exact value. But if you want to know it exactly, you should get a FAT-Caliper or do the BIA.

Körperfett KFA Körperfettanteil abnehmen

Source - gymflow100.com

 

Now, you have entered everything and click on "Calculate!"

 

Kalorien BMI Tdee

Source - tdeecalculator.net

This page shows your BMI, your ideal weight and much more. But what's important is your daily calorie requirement (big, top left). For me it would be 2,933 calories a day.  I know my body and my metabolism and I know by now that if I train normally I will only need about 2,800 Kcal. If I would skip the training, then my need would be clearly smaller. As the page itself says and I marked it yellow : "Don't take them too seriously". It's a guideline and every body works a bit differently.

 

 

 

 

2. Set a goal

How does your dream body look like? 

 

 

Exactly. What does your dream body look like at all? Men usually want more muscles and/or reduce the beer belly. The ladies usually tend to get rid of the love handles or want a firm butt.  It doesn't matter if you want to lose 20 kilograms (44 lbs) or only 3 (6 lbs). Get a clear picture of what you want to achieve. Anything is possible, except breaking the laws of nature. Even if you say you only want to look more athletic, this method is the right one. But you have to know what you want and what your goal is. One way is to actually cut pages out of magazines with models on them and pin them to your wall. These can serve as motivation and visualization of your goal.

 

But remember that these models, male and female, do nothing but to take care of their appearance. The effort is enormous. After all, they make a living from it. And in many cases there is still the "improvement" of the pictures by Photoshop or other image editing programs. Don't get discouraged at this point, you can also reach your goals or get very close to them if you don't train 7 days a week and eat only broccoli. Not that fitness models just do that, but you get the point. Everyone has a completely different beauty ideal, find yours for yourself. Lose weight or gain muscles? As a women you will look firmer and sexier, if you start to workout. No worries about the big muscle gain monster. Define a clear goal!

 

At this point I would not like to leave you alone of course and give you some assistance. We have determined your daily calorie requirement in step 1 and will now add calories to it or just remove them. Here now some advice about possible goals. 

 

 

Build muscles:

If you want to build muscle, you need a calorie surplus. We don't want to start with the bulking or mass phase. Why?

What is bulking? Bulking is a very badly chosen method for not paying attention to your diet, stuffing everything you can into your mouth and saying "I'm bulking" as an excuse. 

 

If you want to build up muscles and it doesn't matter which type of body you have, as a man you need a surplus of at least 300 to a maximum of 500 calories. As a woman, one of approx. 200 - 300 Kcal. If you go over it, you will quickly notice that you are building up more than just muscles (but also fat). And this is the most common mistake with bulking. Stay in this positive calorie range to build lean muscle mass. Accompanied, of course, with an appropriate muscle training. Here is the formula:

 

 

 

Daily Calorie Consumption + 200 to 300(f) / 300 to 500(m) kcal + Weight Training = Muscle Growth

 

 

 

Lose fat:

The principle is the same as for muscle building, but in the opposite direction. The cutting phase in bodybuilding is nothing more than the reduction of body fat. Women should not have a calorie deficit bigger than max. 300 calories, men not more than 500.

 

The reason is quite simple: If the calorie intake is too drastically reduced, the body immediately switches to low flame and slows down the metabolism to protect the body's own energy reserves (Yeeeeees...fat is actually something good). The burning of fat is therefore slower. In addition the biggest energy consumers are targeted and that would be the muscles instead of fat.

 

Important is an increased protein intake, about 1,5 grams per kilo (0,025 oz per 1 lbs)  of body weight. If you stay on average at your 300 or 500 Kcal deficit, you will lose about half a kilo (1 lbs) of pure body fat per week. In the first few weeks it may be a little more. If you really want to lose 20 kg (44 lbs), you would need about 40 weeks. That sounds a lot to someone who wants to do that. If you do sports and have fun doing it, then this is the healthiest way to completely obtain your absolute dream body in about 8-9 months without the yo-yo effect. The more fat you want to loose, the faster it goes at the beginning.

 

You're guaranteed 20 kg (44 lbs) leaner after that. Don't worry if your jaw has dropped now. Because 20 kg ( 44 lbs) of pure fat is already a big announcement and probably only a goal for really overweight people. Think about how much that is in butter when a conventional butter weighs 250g (0,5 lbs). For most people, 3-5 kg (6-10 lbs) of pure body fat already makes a difference between a small potbelly and a six-pack. Sport is of course a must-do here. 2-3 sessions about 20 intense minutes should be enough. Here the formula for an overview.

 

 

Daily Calorie Consumption - up to 300(f) / up to 500(m) kcal + workouts = fat loss

 

 

 

Athletic and leaner:
Building muscles is not very interesting for most women, but also men. Most people I've met just want to look more athletic, which means a little less fat and a defined musculature that can be called like that. But not too much muscles. Many women, for example, don't want their shoulders to be too big and guys don't want to look too bloated. You can achieve such a shape as follows:

 

You can achieve this with a smaller calorie deficit of just about 10% and an increased protein intake, at least 1,5 grams (0,025 oz per 1 lbs) of protein per kilo body weight (eg 120 g if you weigh 80 Kg / 4,5 oz if you weigh 180 lbs). And of course, a physical activity that stimulates ALL and I repeat ALL muscles in the body. From just jogging, you can't get rid of your flat chest. It doesn't have to be a gym. You can do more than enough at home, with just your bodyweight or a set of dumbbells and a pull-up bar.

 

If you're feeling helpless now, read the article Training - Where to start. Keep in mind that with this method you will lose some fat and partially build up or at least tighten your muscles. A yo-yo effect is almost impossible as long as you stick to the maximum amount of calories. If you want to lose a lot of weight, then you should rather follow the step "Lose fat"

 

 

These two pictures show us the following: The male body does not look completely pumped up, but is totally well trained. The female body is firm and lean and still looks very feminine. But this is not a MUST. Everyone has a different ideal. It may be that the guy looks like a weakling to you and she might look starved. Everything should be healthy and you should be happy with it. No prejudices.

 

Here now the formula for an athletic figure:

 

 

Daily Calorie Consumption - 10% + (2-3 x muscle training per week) = Fat reduction + muscle growth

 

 

Info: It is not directly possible to build muscles and lose fat simultaneously, as these are two completely different processes in the body.

 

 

 Anabol - body builds up from its own resources e.g. muscle building

Catabol - body reduces its own resources e.g. fat loss

 

 

These processes are not possible at the same time. But with this method the body will try to maintain its muscle mass, because of the additional proteins and workouts. However, this only happens if the body is also told that the muscles are still needed. This only happens via strength training. No matter with or without weights, depending on what you are used to. So if you set this stimulus, the body may even build muscles. Of course not as much as with the classical muscle building method, but in a way that you will look athletic. By losing body fat, since you are in a light calorie deficit, the muscles also appear stronger. That's how you create the image of an athlete.

 

 

 

3. Determine the distribution of your macronutrients?

How much should you eat of what? 

 

 

We have now determined how many calories you consume daily. And then hopefully you have chosen a goal. Muscle building, fat reduction or becoming more athletic. Everything is possible. But to achieve this, we have to adapt your diet. This is the hardest part of everything. You will only make progress if the diet fits. If you think you could cover everything with sport alone, then take a look at the following example.

 

1 hour of jogging burns approx. 300 - 600 Kcal.

 

Of course, this value depends on the running intensity. So if you run really fast for 1 hour, you will burn about 600 calories. I don't think everyone here is a trained marathon runner and can maintain that intensity for an hour. The calories burned during more comfortable jogging tend to go in the direction of 300+ Kcal. In comparison:

 

1 Snickers (50g/1,76oz) = almost 250 calories.

 

That means you'd have to run for at least 45 minutes to burn a Snickers. Of course, physical activity boosts the metabolism, so we don't skip the workouts. Nevertheless, this simple example should make you aware of how important nutrition is. Now it's about dividing the nutrients correctly so that you can reach your goal. None of the macros is bad. It depends what kind and how much you eat of each.

 

Macros?! What are macros anyway???

 

Macronutrients are fats, proteins and carbohydrates. These three macronutrients are present everywhere, in every dish. In the one more of one of the three, in the other less. It is therefore important to eat the right amount of them. Take your calorie requirement and divide it into these 3 categories.

 

 

1 gram protein = approx. 4.1 calories

1 gram carbohydrates = approx. 4.1 calories

1 gram fat (saturated as well as unsaturated) = approx. 9.3 calories

 

 

You can see that fat has more than twice as many calories as carbohydrates or proteins. The right selection is important.

 

Protein:

It's the building material of your cells. So you should eat enough of it. Especially when building muscle (at least 1 gram per kilo (0,02 oz per 1 lbs) body weight) and even more when reducing fat (at least 1.5 grams per kilo (0,025 oz per 1 lbs) body weight). Why? A protein-rich diet not only keeps you full for a long time, because the body needs longer to digest it, but it also provides the basis for your muscles. No matter if you are a woman or a man, you don't want to lose them when it comes to fat loss, because this is the only way to make the difference between skinny and lean. Therefore, the need is higher when it comes to fat reduction. If you take less, the body will take the required proteins from the muscle cells. I recommend, according to your goal and not more than 2 grams of protein per kilo (0,035 oz per 1 lbs) of body weight:

 

about. 30 - 40 % of your total daily calories

 

Fat (saturated as well as unsaturated):

Who now says fat is bad, should read that up again more precisely. Fats, especially unsaturated fats, are very important for the organism. These help to regulate the hormone balance and keep the metabolism running normally. Even if you do a low fat diet, for health reasons your fat intake should not be less than 0.8 grams per kilo (0,015 oz per 1 lbs) body weight. Goal:

 

 

at least 0.8 grams of fat per kilo (0,015oz per 1 lbs) body weight

 

 

Carbs:

They're pure energy carriers. With them our brain runs as it should and they give us the energy for efforts like training. The body can partly live without carbohydrates, because it can produce energy from fats and proteins itself. However, this works a little slower and you will feel a kind of performance reduction in any case. Personally I wouldn't leave them out, so I wouldn't pursue a strict low carb diet. Who thinks carbohydrates are bad, should get informed first. As mentioned above, they help us to achieve full performance. 

 

 

First, proteins and fats should be determined. The remaining calories can be filled with carbohydrates.

 

Examples of your distribution:  

 

Low Fat: 40 % protein / 25 % fat / 35 % carbohydrates

 

Low Carb: 40 % protein / 40 % fat / 20 % carbohydrates

 

 

These are just recommendations. Maybe you are over 2.5 grams per kilo (0,045 oz per 1 lbs) with 40% protein. So than reduce the protein a bit. If you want to do it differently, inform yourself and try it out. Personally, I'm very good with 40% protein / 25% fat / 35% carbs if I want to lose a little weight. I wouldn't let the carbohydrate percentage go too low. If, for example, you start eating, after a low carb phase, again a lot of carbohydrates, the body is usually overwhelmed with the sudden energy and quickly stores it back in the fat reserves. After Low Carb, you have to start very slowly with the supply of carbohydrates again.

 

Info: It is important that you distribute your macronutrients properly. You will not make any progress if you get your calories only from carbohydrates or fat. The body needs a good balance of all. No macronutrient is bad or better than the others. Forget everything you've heard when it comes to bad fats or nasty carbohydrates. Form your own opinion. The article "Everyone lies, especially your scales" fits very well at this point. It describes how to be blinded by false information.

 

 

 

4. Track your calories

You are what you eat

 

 

No matter what you put into your mouth right now, it has a unique combination of macronutrients. Also the calories are always different. You have now determined your daily calorie requirement plus/minus the calories of your goal. You have decided how your macro distribution should look like, then this step is about sticking to it.

 

The best way to do this is with a calorie tracking app. Of course you can also write it down on a block or notebook, but the apps are sometimes just a bit more practical. I myself use MyFitnessPal, which can also be used on the PC.

 

These app's tell you exactly how many calories a food has and you can enter them quickly. Especially at the beginning, when you don't really know how much of what you can eat, a calorie tracker is useful. It helps you to estimate the food, because especially at the beginning you don't really have a feeling for it. There's also the option of putting together meals, so you can select them as needed with a click, which I find very practical if you eat exactly the same food more often. It is also possible to scan barcodes directly on the packaging.

 

Attention: Especially MyFitnessPal has a lot of user entries, which don't always have to be 100% correct.

The simpler your meals, the easier the tracking. Here is an example of what a listing might look like for a meal. 

 

 Lunch Calories Protein g\oz Fats g\oz Carbs g\oz
Chicken Breast 100 g \ 3,5 oz 110 23\0,8 1\0,035 0\0
Olive Oil 1 Table Spoon 45 0\0 4,3\0,15 0\0
Whole Grain Pasta 50 g \ 1,75 oz 175 6,5\0,224 1,3\0,045 32,4\1,14
Bell Pepper 100 g \ 3,5 oz 43 1,3\0,045 0,5\0,017 6,4\0,225
  373 30,8\1,08 7,0\0,24 38,8\1,36

This step is quite short, but also very exhausting or even confusing. At least in the beginning. You don't have to track your calories for the rest of your life, but at least for the period of time you want to make a physical change. This is where the trick lies. If you would do all this by feeling, then the probability is very high that you are above or below your nutritional values.

 

On the other hand, if you'd track everything to make sure you don't get over your limit, but eat anything you like, you wouldn't make much progress. As described in step 3, the body needs its well distributed macronutrients to function properly and healthily.

 

Remember: Even if you just do it a few times, you get a feeling of how many calories a dish has. If you are not sure, track the calories. I would recommend you, to do it at least 2-3 weeks. But if you don't see any results, you should track your calories for a longer period.

 

 

 

 

5. Choose a proper workout routine

2-3 times  a week. approx. 30 minutes are enough 

 

Grafik Joggen Training Laufen

 

You could also lose fat if you weren't exercising. But then it would take 1.) longer and 2.) you would not have the positive aesthetic effect of an athletic look.

 

Of course you can also go running or do other endurance sports. Nothing speaks against that at all. But to make your bum firmer and your belly leaner, you should train them. Applies to both men and women. A combination of strength and endurance training is the best.

 

It is not necessary to register at the gym immediately. It is enough, especially if you are a beginner, to achieve very good results with very simple things. You can work very well with body weight exercises. It is best to have a few dumbbells with changeable weight and you have everything you need at home. These do not have to be expensive at all.

 

The only important thing is that you do a workout that affects your entire body. I have already written one or two articles on this subject. If you just need a little help to get started, then this will do it. Here is the link to the article How to reach your physical goals. There is more about workouts in general and there are some training plans available. 

 

 

 

6. Stay consistent

Consistency is the way to success

 

 

Erfolg

If everything now sounds too complicated and you think you will not make it, then you are blocking yourself right now. It only needs a short period of getting used to it, like everything else.

 

First calculate your calories. Then choose a goal. Make yourself aware that it can be exhausting, but you will master it. And it will be worth it.

 

 

Stay consistent and don't get discouraged.

 

 

This is the difference between success and failure. So don't be scared. This time your goal is within reach. With the above methods and knowledge you can do it for sure. If you should ask yourself at this point, why you should set yourself goals at all or simply need tips about how to achieve your goals, then read my article Your Goals. It will at least motivate you further.

 

When you've calculated your calories and distributed your macros, then get started. The easiest way is to buy the same food over and over again. Not that you should only eat chicken and salad for 8 weeks, NO. But as already mentioned, it helps a lot to keep your dishes simple without too many ingredients. Cooking will take much less time. Tracking the calories should also only take a maximum of 3-5 minutes a day. Create your own diet plan with these steps and carry it out. 

 

In the beginning you are euphoric and everything runs easier and is even fun. Then after 2-4 weeks it can be, that your motivation decreases. That's exactly why you tatooed the quote "Stay consistent and don't get discouraged. Success is guaranteed" on your forehead. Or at least written somewhere where you can read it daily. 

 

 

 

FAQ & advice

 

Fragezeichen FAQ Hilfe Frage

Is that all greek to you? Or do you just think, "Sounds nice, but how?". Maybe the following tips might help you. It's just important that you know your calories and stick to them. Foods are no Lego bricks. You'll always be a little over or under your calories. You have a daily buffer of about 100 calories without any consequences. Of course, try to get as close as possible to your exact number of calories and macros. The most important thing: Stay consistent!

 

 

  • Every beginning is difficult: In the beginning much will seem too difficult to you. That's quite normal. Make a plan and get ready. Then it's about sticking to it. Don't make it unnecessarily difficult for yourself and simplify dishes and recipes. For a few weeks you'll be able to do that, it's worth it.

  • Kitchen scale: Such appliances are not expensive and essential, so you know how much of what you put into your dishes. Absolute must have!

  • Protein intake: In order to get your number of calories, it can be very helpful to get a protein powder, also from the pharmacy, if you don't know whats good yet. These have hardly any fat or carbohydrates and help you to get your desired proteins without having to eat 10 kilos (22 lbs) of meat. Otherwise, dairy products (pay attention to the fat content), lean meat, fish, eggs, whole grain products and some vegetables such as beans and lentils are very good sources of protein.

  • Carbs: These should derive from natural sources that do not have a high glycemic value. The glycemic value determines how much insulin your body releases, when eating a certain food. The higher the value, the higher the blood sugar level. The higher the blood sugar level, the more insulin is released. The more insulin, the lower the fat loss. This is an anabolic process. As mentioned before, to lose fat the process must be catabolic. Carbohydrate sources with a low glycemic index are sweet potatoes, whole grain pasta, brown rice, quinoa, oats, beans, and other vegetables.

  • Fats: We have already clarified that you need these. There is no advantage in renouncing them at all. Healthy fats are of course important as well as a good balance of Omega3 fatty acids and Omega6. You will find these in cold-pressed oils such as olive / linseed or pumpkin seed oil, fatty fish such as salmon or trout, avocado, nuts and seeds.

  • Eat vegetables: In addition to macronutrients, you must also eat micronutrients such as vitamins and minerals. You get these primarily from fruit and vegetables. Make sure there is something green in every meal.

  • Fruits: You can of course use fresh fruit juice or fruits to get your numbers.  But as already mentioned, fruit is allowed, but in addition to the many vitamins, it also contains a lot of sugar. So pay attention to the calories. 

  • No prohibitions: No, there are no prohibitions. You can theoretically eat what you want. But to get your desired calories, healthier foods are inevitable. Just for example, you eat a big sandwich for lunch, then estimate the calories of it and eat a proper smaller dinner.

  • Going out for dinner: If you want to go out for a meal and don't want to restrict yourself too much, then this simple rule applies: Halve your fats and carbohydrates intake of that day. Protein stays as it should. Then you have much more room to spare when you go out for dinner. Even a glass of wine is ok.

  • Cheat Day:  I don't recommend cheat days. This messes everything up again or destroys the hard work of a whole week. I know it sounds tempting, but it's not so beneficial. Just hold on for a while. If you want to go out Saturday night, eat and drink, just halve your carbs and fats that day before going out. What is important is simply that you pay some attention to your calories. Drinking a lot of Whisky and Coke is maybe not the best choice. Try a Cola-light maybe.

  • Alcohol: Apart from slowing down your metabolism and preventing your liver from burning fat (yes, the liver is responsible for losing fat), alcohol contains a lot of calories. If you want to drink something, then maximum once a week. Avoid soft drinks with sugar. Better pure, like wine. Here is an example of calories in alcoholic beverages:
    • Wine 100 ml (3,38 oz) - ca. 70 Kcal
    • Beer 100 ml (3,38 oz) - ca. 40 Kcal
    • Spirits 100 ml (3,38 oz) - ca. 220 Kcal

  • Soft Drinks: I' d completely eliminate soft drinks or similar products. They only increase your blood sugar level and have a lot of calories. A recommendation would be a Zero Sugar variant. Not that aspartame and the other sweeteners are very healthy, but if you just can't stand it without something sweet, you can at least "simulate" a sweet drink.

  • Adhere to at least 80%: If you manage at least 80% of your diet completely right and track calories, you will still make progress. You are not (yet) a professional and you don't have to do get every little step right. Learn and try to do as much as possible right. If you eat something that doesn't fit perfectly into your plan, it's totally fine. Just don't let it happen too often. Stay consistent.
  • Don't knock yourself down: If you grabbed some chocolate, don't get upset about it. You'll make it. Limit your remaining daily calories so that the chocolate bar just fits in. Mistakes happen. Just keep going.

  • Drink Water: at least 1.5 liters (0.5 gallon) for women or men. Your metabolism will run better and harmful substances and degradation products caused by fat reduction can be eliminated better. Unsweetened tea is also possible. Coffee yes, but without sugar and only if you drink your 1.5 liters (0.5 gallon) of water.

  • Eat Clean: The cleaner your diet, that means the better and more unprocessed your food, the better your fat loss or muscle build-up will be. Meat/Fish, fresh vegetables for example.

  • Track everything: It can happen very quickly that you are above or below your calorie limit. This will mess up the whole concept and your progress. So, write it all down. For example, even if you think you've eaten more than enough, you may have lacked protein or calories in general. Or you think, you didn't eat that much today, but in reality your are already over your calories. Track it until you have a very good feeling, about the amount of calories of the food you eat.

  • Supplements: Green tea or cinnamon are a great way to help you lose weight. Omega3 capsules can also help very well because they bring benefits no matter what your goal is. They have an anti-inflammatory effect, improve your cardiovascularity and reduce blood lipid levels.  Magnesium, zinc and vitamin D are also very important for muscles and your immune system.

  • Weighing: It is possible that you have been super disciplined for two weeks in a row, then you weigh yourself on the scales and do not see any progress. But in the mirror your belly seems to have become flatter. This is because you have actually lost some fat, but you seem to have built up more muscle. Muscles weigh more than fat and have less volume. This means that you would notice 1 kg of fat loss more than 1 kg of muscle gain. Tip: Weigh yourself only once a week in the morning at the same time. But remember: your scales lies, only the mirror tells the truth.

  • Photos: Take once a week a progress photo, preferably the same day you weigh yourself. The scale cannot always be considered a qualified statement, so keep comparing your pictures.

  • I lose muscle, but no fat: the key word here is adaptation. Your deficit will probably be too high and your protein intake too low. Increase it a bit. On average, you have to adjust a little every 2 weeks, e.g. through more exercise, a little less or more calories, less salt, more water, etc.

  • No progress: What if you don't make any progress at all and now frustration is spreading? Apart from the fact of not giving up, there are two ways that can help:
    • Cardio: In addition to your normal workout, do an endurance workout of about 30 minutes at least 2-3 times a week. If you prefer HIIT, 20 minutes are usually enough. This way you burn more calories.
    • Carbs: Reduce slowly your calories by reducing the carbohydrates. For example, 100 calories of carbs less, but protein and fat remain the same.

 

Conclusion:

 

I think it's all been said and I hope you can put these tips into practice. Of course it won't be easy, but with a bit of willpower and some time to get used to it, you can achieve it. Have fun, watching yourself learning and progressing. Not everything is forbidden, no. Just try to eat healthier and pay attention to your calories. For example, if you do it for 6 weeks and then stop with the calorie tracking, then I think that you will continue to pay more attention to your diet in the future, as before your tracking.

 

Remember for life, if you eat well about 80% of the time, you can enjoy the other 20% whatever you want. Just not the other way around. You will see that you will keep your weight. A yo-yo effect would only be given if you would suddenly eat too much after finishing your fat-loss-diet and be constantly in a calorie plus. When it comes to muscle building, you would be putting on fat instead of just lean muscle mass. After a while you know, when your are eating to much. I wish you a lot of success. This time it will certainly work. I believe in YOU.

 

 

 

I hope the article was helpful for you. If so, then share it, so others like you can also benefit from it. I wish YOU the best.

 

 

 

- LdR -

 

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