How To Lose Body Fat And Body Weight
I want to know if it's possible to lose the fat on my body. I'm about 270 pounds and would like to drastically cut my body weight to under 230 pounds. I'm not very athletic and don't have what you would call, a fitness routine.
I'm going to give you a crash course on losing body fat and keep the lean tissue growing.
The first thing you need to do is adjust your diet.
This is the most important aspect of losing body fat. You need to cut an appropriate amount of calories that will allow you to lose body fat at a rate that doesn't shrink your body.
According to your figures, you weight 123 kilos or 270 pounds. Take that figure and multiply that by 11 or 12. This equals about 3,000.
This figure will be your base caloric intake for losing body fat. You will structure your diet around the 3,000 calorie figure.
What you have to do, is start eating 3,000 calories per day. I'm going to guess that once you start to eat 3,000 calories per day, in conjunction with a consistent weight training and cardio sessions, your going to start losing weight quickly. The 3,000 calories that you will be consuming is your starting point.
I'm a very big proponent of "knowing where you need to start in order to know where your going". Once you have your starting point, you can monitor your daily diet and see if it's working.
The thing you need to keep in mind is to be consistent with your meals and monitor your progress on a weekly basis. So, every two days or so, hop on the scale and take your measurements.
I strongly suggest you eat 6 meals a day spread out 2 hours apart, 3 at the most.
You now know your base starting point. The following will have some sample menus for you to try. These menus will give you an idea of what and when you need to be eating in order to start losing weight and body fat:
To show your abs you need to peel away some fat. The only way to do this is by increasing your aerobic activity and cutting back on the amount of calories you are ingesting. I suggest you cut back 300 to 500 calories per day and increase your
aerobic activity to about 4 to 6 times per week at 1/2 hour sessions. You want to sweat! Get that oxygen into the muscle so you can start to use fat as the energy source and burn that up. Here are some pointers:
I suggest you take a multi vitamin with your breakfast and take ZMA on an empty stomach before going to bed.
All the best,
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