FAT LOSS WORKOUT PLAN MALE

A Simple but yet effective "guide" on how to lose weight as a male (and female). Within this article, you'll learn the basics when it comes to promoting weight loss or fat loss. Diet, workout, calories, food, and more is all you need to understand the basic concept of losing weight. 

FATLOSS 101

Why is it important to track macros?

Counting macros can help someone make sure they are eating the right ratio of nutrients and maintain a moderate weight. Macronutrients, or “macros,” are proteins, fats, and carbohydrates. They are essential nutrients that provide energy and help keep people healthy.

Counting Macros For Weight Loss

If you're counting macros for weight loss, you'll want to make sure you're counting macros in such a way that you're also cutting calories. Try this range of macro ratios for weight loss: 10-30% carbs, 40-50% protein, 30-40% fat.

Macros are Proteins, Fats, and Carbs. Every food you see and eat contains calories and macros. Calories are the whole aspect of food and how much energy it provides whereas Macros are a breakdown, more of an insight, detailed information regarding the specific food you're seeing or eating. When you have awareness of what you're eating, you have the advantage to improve health, promote fat loss/gain, etc.

This ensures that you won't spill over with any of the macros above. For instance, if you were to consume a whole lot more carbs than protein, it may spill over and cause insulin issues and therefore, it'll cause weight gain, etc. It's important to balance these nutrients in order to have an optimal state of performance within your body. 

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Counting macros can help you:

• Lose stubborn fat
• Maintain lean muscle mass
• Keep your body satisfied

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How to track your macros

"Tracking macros" refers to the process of logging all your meals throughout the day and breaking down your macro ratio to ensure you're eating according to your goals.

Use Macro-Tracking Apps to track calories and macros

Myftinesspal for one is a good app that I personally use to track my food intake to get a detailed log regarding my food choices. This gives me an advantage in my dieting journey because I know what is affecting me to gain weight so I can make the necessary choices to promote weight loss. You can also use google to find online calculators to determine your calorie intake, calorie deficit, and/or maintenance. 

With that being said, you now need to place your body in a calorie deficit to start losing weight with the fact that you're still eating healthily.

What is a Calorie Deficit

You are eating fewer calories than you are burning and when that happens, you are in a caloric deficit.

• Eat fewer calories (energy) than what you consume = caloric deficit
• Eat the same amount of calories (energy) that you consume = caloric balance
• Eat more calories (energy) than you consume = caloric surplus

How to Calculate Your Calories for Calorie Deficit

Well, in order to do that, you need to log your food and drink intake. All of it. So do that for about a week to get a baseline of your calorie intake. Once figured, now you need to consume less than that on a daily basis to promote a calorie deficit phase.

For example, you've figured your calorie intake was 4,000, now to promote fat loss, you need to consume less than "4,000."

You don't need to starve yourself. You only need to reduce your calories by about ~300-500 to see noticeable changes along with changing your eating habits. Starving yourself doesn't do anything and in fact, you will rebound due to not learning and going through the actual experience of losing weight.

* Now your goal is to consume ~3,500-3,800~ calories to have a calorie deficit. You go with that plan for days, weeks to see results. Alter diet and workouts to increase weight loss.

Use Healthy Foods to help with Fat Loss

A diet rich in nutrients helps with fat loss by improving nutritional deficiencies and reducing hunger.

When people eat, they tend to just eat. Many aren't mindful thinkers or eaters therefore, they may indulge in junk food which results in weight gain. By eating or having healthy foods in place, it'll subside the unnecessary weight gain because the fact that you are aware of what you're consuming and how much of it. Healthy foods also detox the body because typically fast foods and whatnot don't contain the vital nutrients to nourish and detox the body after consuming unnecessary amounts of bad ingredients.

Note: Bodybuilders, fitness people, athletes, should be aware of their macros and know how to manipulate in order to peak their performance. For example, bodybuilders Should have a lot of clean] carbs before a workout to increase their strength and energy and after if you're wanting to grow. However, for fat loss that we're discussing today, it's important to be aware of how many of macros you're consuming because you can manipulate any of those macros to achieve fat loss. Such as manipulating carbs if your carbs are too high. 

A High protein diet is more satiating than carbs and protein. It takes longer to digest so therefore, I'd advise eating a lot of protein within your meals.

To truly have a balanced diet, you have to have a variety of nutrients that give your body energy and help your digestive system work. Doing that can help you reach your health goals faster than focusing on calories alone. 

Increase Fat Loss By Exercising!

As You know, You should be exercising to maintain a healthy body but exercising burns calories, so, you should start working out.

Anything that gets the body moving will result in weight loss. Such as

• 1) Walking or Jogging. [Cardio]
• When you're walking, you're keeping your heart rate at a steady pace which results in weight loss. If you increase walking to higher intensity such as Jogging, it'll burn more calories than you think. This is less taxing but more of endurance and stamina type training.
• 2) Cycling
• Same as above, cycling uses your legs and which you have to put the effort in. Thus will result in weight loss over time.
• 3) Swimming
• Swimming utilizes the whole body, so the whole body is getting a workout. Many swimmers have a nice developed physique!
• 4) Bodybuilding / Weightlifting
• Lifting weights require a ton of effort and energy, therefore, it'll burn a lot of calories during your workout session. It doesn't have to be lifting weights necessarily, it could be anything that involves resistance. Bodyweight, resistance band, ball, kettle-bell, etc, etc, training. All of those will utilize your body and effort in order to execute the rep. 
• 5) Yoga for the mind and body
• Yoga can promote weight loss because it somewhat is an exercise that can be done nearly anywhere. It not only burns calories but also teaches you mindfulness to help you resist food
• cravings. 
• 6) Any Sports

Any sports would work really because in involves effort and energy and exertion. Activity, staying active is the most important tool to utilize to promote weight loss. Staying sedentary watching tv, playing video game doesn't help - becoming active does.

It’s most important to choose an exercise that you enjoy doing. This makes it more likely that you’ll stick to it long-term and see results.

Lifting weights helps maintain and build muscle, and it helps prevent your metabolism from slowing down when you lose fat.

In addition to workouts - 

HIIT offers similar benefits as cardio exercise, with about half of the time commitment.

In Conclusion

With a goal of sustainable weight loss, it’s also really important to follow a modestly calorie-restricted diet comprised mostly of whole foods.

1) Calorie deficit is needed to lose weight

2) Exercise helps burn additional fat

3) Eliminate all junk and especially sugary foods like sodas

4) Proper sleep is crucial

5) Hydration is key

6) Wholefoods, balanced meals, healthy nutrients is king

>> Previous Article: More weight loss tips https://delicatefitness.blogspot.com/2021/11/weight-loss-tips-for-those-who-are.html

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