2 . Establish your base metabolism , and set a target calorie goal approx. 500 calories below . I wrote an article on setting up your metabolism earlier , so look in the archives of the item if you need a reminder.
3 . Keep an honest newspaper. Make estimates about the number of calories you stuff yourself with every meal and add the total to make sure you stay within your target calorie goal . "Errors " convenient underestimates and forgetfulness allows you to eat more now, but you beat the whole question of dieting.
4 . Actively choose good sources of fat. This may sound stupid advice - should not you avoid fats when dieting ? Well, yes and no. You must continue to consume fat, but not going overboard . Avoid butter , bacon , whole milk, coconuts and such like the plague. Instead , use olive oil ( virgin ) and fatty fish . The peanut butter is an interesting topic. I used to put in the same category as the "bad" fats . It belongs there, packing saturated and clogging trans fats fatty acids arteries . However, based on highly unscientific testimonies by others as well as personal experience, it seems like a handful of peanuts once in a while when dieting can do wonders in keeping energy levels without wreaking havoc with your overall diet . Strange and illogical ? You Betcha . But it is just work anyway , like bumblebees flying when they should not technically be able to .
5. Eat small but frequent meals throughout the day. You've heard a million times , I 'm sure, but the facts remain : In order to maintain the same level of blood sugar , you have to eat small balanced meals.
6 . Do not go wimpy on the weight training. When you diet , you're in the danger zone for losing muscle mass most of the time . To avoid this, keep pumping iron, and be diligent about it!
7 . Avoid alcohol . Since BBQ season is upon us , it can be difficult when your friends reach the ice brewskis . The solution is simple: Only associate with other bodybuilders, so you at least will not be the only idiot sipping a soda! For those of you who have the ridiculous idea that your life does not revolve around bodybuilding : Snap out of it .
8 . Do cardio in moderation. Do 45 minutes on the stairmaster every day is a great way to get the pounds off fast . 2:00 is not so great, since you 're bound to start losing muscle mass. When and how is individual ( and depending on what you had to eat earlier in the day) but avoid cardio sessions over one hour . If you need the punishment a morning and evening . Also do not forget to stay in the area of heart rate 70% to 65 % for optimal fat burning .
9 . Schedule days "cheating" to stay sane. Dieting is not fun . No matter how gung-ho and motivated you are when you start, you will have days where everything is dark and the world is out to get you . Make sure you get a treat once a week on a game day (Saturday is good) because it gives you something to look forward . A juicy burger is fat and calories , but if you prepare to take extra cardio for three days in advance you come right on target for the week.
10 . Do not be afraid of soy . I used to avoid fake products - meat, but after being married to a vegetarian for 3 years and I 've tried soy hot dogs , hamburgers, chicken patties , even riblets that taste just like real thing. And here's the best: Soy products is mostly protein! While soy protein is not the highest quality out there, but if you drink a glass of milk or have another source of high quality protein with it, you can raise the overall quality in a hurry. In addition, soy has a number of great health benefits when consumed in moderation and contains very little fat.
exercises to lose weight
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