<div class="bbWrapper"><div style="margin-left: 20px">Hi,​</div><br />
I'm also in the pursuit of losing weight. I recommend to read the book `Bigger Leaner Stronger` by Michael Matthews.<br />
Until today I've lost 10 kg (22 lbs) of body fat in 2 months using his advice.<br />
<br />
Until you read the book, I'll give you a quick overview. <br />
<br />
There are a few pillars that.<br />
<br />
The first one is <b>Doing Compound Exercises</b> with <b>Progressive Overload</b>. <br />
<ul>
<li data-xf-list-type="ul"><b>Compound Exercises</b> are exercises that are made with free weight. Exercises like <b>Bench Press</b>, <b>Deadlift</b>, <b>Squats</b> and <b>Military Press</b> work wonders, regardless if you want to build muscle or to lose body fat. <ul>
<li data-xf-list-type="ul">Why do you want to do this exercises that are good for your muscle? Because losing weight isn't the same as losing body fat. I think your goal is losing fat. When you are losing <i>weight</i> you may also lose muscle, which is <b>bad for your health</b> and <b>undesirable</b>;</li>
<li data-xf-list-type="ul">Doing this exercises will help "hack" your body into using protein you eat to rebuild muscle, not to eat your muscle in order to get the protein it needs (this process is called <i>glucogenesis</i>);</li>
</ul></li>
<li data-xf-list-type="ul"><b>Progressive Overload</b> means that you are lifting heavier weight every week and every workout. <ul>
<li data-xf-list-type="ul">Your muscles and strength won't grow if you don't force them to do this. </li>
<li data-xf-list-type="ul">If today you lift 6 reps with 160 lbs, next week lift 4 reps of 170 lbs, the next 5 or 6 reps with 170 lbs. </li>
<li data-xf-list-type="ul">The best way of doing this is keeping in the range of 4-6 reps. Lift weights so heavy that you can't do more than 6 reps and so light that you won't lift less than 4. This is the sweet spot he recommends and this is what I've done, but you are free to try with more reps.</li>
<li data-xf-list-type="ul">If you are doing this training, you shouldn't be doing more than 3 or 4 exercises in a gym session with 3 sets every exercise.</li>
<li data-xf-list-type="ul">Also, you need <b>proper rest</b> in between the sets. That would mean 3-4 minutes. I know, it seems much, but I've tried it, it works and it gives you the strength you need to do this heavy lifts.</li>
</ul></li>
</ul>Then, let's talk a little about <b>nutrition</b>.<br />
<ul>
<li data-xf-list-type="ul"><b>Calories </b>is the thing you need to watch. Here is the <i>not so rocket science </i>behind them: if you eat <b>more </b>than you consume every day, you <b>gain weight</b>. If you eat <b>less</b> than you consume every day, you <b>lose weight</b>. <ul>
<li data-xf-list-type="ul">First, you need to know your <b>BMR </b>(Base metabolic rate) and your <b>TDEE</b> (Total Daily Energy Expenditure). You can Google TDEE calculators, they are accurate, but I will advise you to round down that value, or subtract about 200 kcal. </li>
<li data-xf-list-type="ul">Second, you need to track what you eat. There is a saying, "what can't be measured, can't be managed". You have to track the calories of what you eat. Download an app like My Fitness Pal. It is easy to use and it is quite effective. <u>Quick tip:</u> when logging your calories you eat, <b>round them up</b>, it will be a safeguard.</li>
</ul></li>
<li data-xf-list-type="ul"><b>Macro-nutrients</b> are <b>protein</b>, <b>carbohydrates</b> and <b>fats</b>. <ul>
<li data-xf-list-type="ul">In a nutshell, protein is what makes your muscle grow, or, in the case you want to lose weight, will preserve your muscle mass. I've got some surprising news for you: you have to consume quite a quantity of protein daily, that means 150-180 grams of protein. I know it is much, but you need this, <i>especially </i>if you want to lose weight. <ul>
<li data-xf-list-type="ul">The golden rule is <u>eating 1 gram of protein for 1 pound of body weight</u>. </li>
</ul></li>
<li data-xf-list-type="ul">Carbohydrates are like fuel for your muscles. Also, they won't make you fat. Eating more calories than you consume is the only thing that makes you fat. You can go on a low-carb diet, but I recommend against it. Why? Because eating carbohydrates helps you have more strength in the gym. Glucose is like fuel for your muscles and every kind of carbohydrate (either from tomatoes or from Snickers) are turned into glucose. </li>
<li data-xf-list-type="ul">You have to pay special attention to fat. Why?<ul>
<li data-xf-list-type="ul"><b>1 gram of protein = 4 calories </b></li>
<li data-xf-list-type="ul"><b>1 gram of carbohydrates = 4 calories</b></li>
<li data-xf-list-type="ul"><b>1 gram of fat = 9 calories</b></li>
<li data-xf-list-type="ul">I recommend eating a small quantity of fat because it is easy to get over your daily calorie goal if you eat too much. And I don't like fat.</li>
</ul></li>
<li data-xf-list-type="ul"> Basically you can eat almost whatever you like, as long as you stay in a <b>calorie deficit</b> (eating less calories than you consume).<ul>
<li data-xf-list-type="ul">If your TDEE is 2500 kcal and you eat 2000 kcal, you are in a deficit of 500 calories.</li>
<li data-xf-list-type="ul">In a week this accumulates to 3500 calories that would be roughly 1 pound of fat. </li>
</ul></li>
</ul></li>
</ul>I think that's it for short. I really recommend buying the book, it is less then $10 on Amazon Kindle and it worth the buy.<br />
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I hope my info helped you gain some more insight into reaching your goal.<br />
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Have a great day, everyone!</div>
