|
DiscussBodybuilding.com
Master Lifter
- Total Posts : 5274
- Reward points : 10
- Joined: 6/20/2003
- Status: online
|
|
| |
PureNatural
-
Total Posts
:
1265
-
Reward points
:
10
- Joined: 4/2/2006
- Location: Toronto Canada
-
Status: offline
|
How to properly burn fat
-
Sunday, April 02, 2006 2:57 PM
( #1 )
How to properly burn body fat
If u want to burn body fat u need to burn more calories than you consume. This is very important
now about 60% of total calories burned a day comes just from your RMR (resting
metabolic rate), this includes your BMR (basal metabolic rate). your BMR is the energy ( calories) your body needs just to keep your heart pumping, lungs pumping etc
if you're training 4-5 times a week and doing cardio 5-7 plus times a week, u drastically need to increase calories- namely carbohydrates . If u keeps up with the low-carbohydrates low calorie your metabolism will decrease tremendously. If this happens you can no longer efficiently build muscle and burn body fat.
A lot of people think u need to drop carbohydrates down to 100 or less just to burn fat- that’s absolutely false. any weight u lose is water/little bit of fat/and muscle
your diet must consist of 60% carbohydrates 25% protein and 15% fat
like i said before, if u want to burn body fat u need to burn more calories than you consume. this is very important
now if u can calculate your BMR and take into account how many calories u burn from exercise, adjust your diet to burn about 500 calories more than u consume. Example: take in 3000 calories a day then burn 3500 calories a day. Now burning the 3500 calories a day doesn’t come just from exercise u need to take into account you’re RMR, in your case u probably roughly burn 2000 a day just from RMR. and lets say u burn 1500 a day from exercising ( 2000 + 1500 ) = 3500 calories burned a day/3000 calories eaten = 500 calorie deficit
now if u were to follow the same routine for 7 days ( burning 500 calorie deficit ) you'd burn 3500 calories a week ( 7 x 500 = 3500 ) which translates to 1 lb of body fat ( 1 lb of body fat contains 3500 calories) that means u lose a lb of fat a week which is very good and compromises no muscle mass
** eating several small meals a day ( 7-8 meals a day) will boost your metabolism along w/ exercise and well balanced diet. The more efficient your metabolism the better u can burn body fat
|
|