Let me repeat that: Less time spent doing cardio, way more fat being burned. Studies having shown that those who do some form of high-intensity interval training (HIIT) lose about twice as much body fat as those doing steady-state (slow and steady) cardio – despite the fact that those doing HIIT spend far less time exercising. Yet the research and what we’re now seeing in the gym is pointing in the exact opposite direction. One misconception that’s been perpetuated in bodybuilding circles for decades is that you must do low-intensity cardio to maximize fat burning and spare muscle mass. Each time a new fat loss plateau is reached, I’ll simply reduce carbs by another 0.25 grams per pound. I’ll stick with that diet until fat loss plateaus, at which point I’ll reduce the carbs by about 0.25 grams per pound of body weight. I use this number as the starting calorie intake for the diet, but I alter the macronutrients so that within those calories, they’re consuming 1.0-1.5 grams of protein per pound of body weight and about 0.5 grams of fat per pound daily. I usually start clients off on a diet by having them record at least three days of eating on their current meal plan, which I use to calculate their average daily calories. Then, when you reach a plateau, you make a small cut in carbs/calories so that when you plateau again, as you inevitably will, you can make another drop and keep losing body fat. If you’ve dropped most or all of your carbs, what will you drop when your body adjusts to that low-carb intake and no longer is losing body fat? The real key to dieting is to eat as much as you can while still losing body fat. So no matter how low you drop carbs, and therefore calories, your body will adjust to your new calorie intake. While that may have been a problem for our ancestors, it's not a real issue for most people today. When you diet, your body is constantly fighting to prevent too much fat loss after all, fat is a great energy reserve for when times get tough and food is no longer plenty. Yes, a drastic cut in your carbs can lead to a big drop in body fat, but that drop will be short-lived. Dropping all your carbs in one fell swoop is the last thing you want to do. I get a lot of questions from people asking about going on a keto diet to get ripped. 5 Reasons You’re Not Ripped Reason #1: Your Diet Is Too StrictĪ common problem for people who are dieting is that they drop calories and carbs too low right out of the gate. Address these issues and you could finally make getting ripped a reality. Below are a handful of culprits that might just be holding you back from burning body fat at a higher clip and making those abs pop. If you’re not ripped, there’s probably one or more reasons. And then there are those individuals seemingly doing everything right and still not seeing a ripped physique in the mirror – emphasis on seemingly. I want you to build the body you've always wanted and actually keep it forever.Most people, if they’re being honest with themselves, can identify obvious reasons for being softer than they’d like to be: too much fast food, sporadic training habits, a wicked sweet tooth. I don't want you to build 20 pounds of muscle and get a ripped six pack only to lose it all 3 weeks later. I call this the "Hollywood Rebound Effect." They all got in shape for their movie roles but lost their results once filming stopped. Just look at guys like Gerard Butler or Taylor Lautner or even fucking Jonah Hill. Sure these routines can initially work, but they don't work long term. You hear them do cardio for hours on end, lift weights for 2+ hours, and eat nothing but salad.īut the reason they do this is because they are trying to get in shape as fast as humanly possible.Ī movie studio executive has millions of dollars on the line, you think they're going to let their lead actor get in shape by keeping things relaxed and simple? ![]() You see, all these extreme "balls to the walls" programs you read actors doing are NOT designed for long term results. There's a dirty truth behind all these "amazing" celebrity body transformations.
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