With this post i wil make a 'simple' start on how to begin when you want to lose weight and lower the bodyfat. Since this question keeps repeating itself. I will focus on the diet. Diet is always key. Be ready to do alot of calculating....
Keep in mind we want to loose our fat not our dear muscle mass!
The start: calculate what your daily need of calories is. There are several ways to do this. Google this and DO IT. Without it all the rest will be guessing!
2: Now that we know how many calories we have to consume, we can look at our diet. Write down what you would eat on a regular day. Dont forget to include the drinks and snacks.
3: Calculate how many calories the regular day of eating is. Also list how many grams of protein, carbs and fat we consume.
4: We know now what we are doing wrong or good. Time to make it 'perfect'. Most likely you are wating too many carbs and too many fat and consuming too many calories. A other problem that can accur, you are eating way too less calories. Starving is never good ;).
5: In this step we are creating a diet with a deflict of 20% of our daily need. This will give us a healthy but steady weigtloss. What we are going to eat will be preferably consist of 40% proteins 40% carbs and 20% fat. You can switch this up a little but this should be the aim. These are the macro's you are eating. The grams will be different for everyone, the % stay the same.
6: This part will be alot of calculating again. Select what will come in your diet. This is the part that will be different for everyone and where my help kind of stops. Try to aim for foods you like and are healthy. If you dont like healthy food, bad luck start liking it.
Try to see what has to be replaced from your old diet. And even if it fits your macro's try to stay away from unhealthy food as much as possible. Its not that hard to find the food thats good and gives you high value proteins and/or carbs. Just measure out how much you need so it will fit your schedule.
Make a realistich schedule!!!!! Only put the food in that you are able to eat. Otherwise your diet will be nothing more than a piece of paper.
7: Workout. A combo of weight training and intense cardio would be the best way. The weight training will build muscle which highers the calories you burn during the day and it makes you look better. The cardio burns the fat and will improve your condition. Always important is to train hard and train smart.
This is a basic guideline about what steps you have to take when you want to lower your bodyfat!!!! Losing weight is not the goal, losing that fat is the goal. Specially ladies have a hard time coping with this :-).
Questions, flaming and all add ons and corrections can be put below.
Good job man nice information exactly what they needed to hear
This is all fine and dandy - good information, yes - but I cannot take anyone seriously who means to say LOSE but writes LOOSE when saying, "Lose Weight".
Sorry, I am a Grammar Snob - LOL!
As I said, I am being a grammar snob ;)
Hey Rappa, how u doing man.?? Can u please suggest me good protein supplement to built lean muscle mass.