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Nutrition for Fat Loss
Losing fat takes time and patience, it doesn't happen overnight but
I do guarantee you this, if you follow the advice outlined in this
website you will lose weight eventually and remain healthy.
IMPORTANT: never ever starve yourself for the sake of losing fat,
here's why, when you starve yourself your body automatically goes
into energy conservation mode, this mean that the body senses you
aren't eating enough and aren't getting the proper nutrients.
When this happens the weight you lose will be muscle mass as much as
fat, this is hazardous to your health.
Most importantly if you take the starve approach, when you start to
eat as normal you will gain weight as never before, the body looks to
catch up on lost time by "stockpiling" so to speak, and in the
future you will find it even harder than ever to shift this
Protein : Eat a lot of it and at every
meal. Protein is very important for losing fat, one it suppresses
the appetite and two its important to replenish protein in the
system when you're aiming to lose fat or the body will use up your
muscle mass for energy which you don't want.
Carbohydrates : To lose fat you
need to watch what you eat, this doesn't mean cutting out carbs
altogether, just focus on complex carbs such as whole grains and make
sure you don't over do it. Remember you need to keep up your energy
when you are burning fat so carbs are needed to supply you energy.
Fat : Yes you need to consume fat to lose
If you aren't taking in fat when you are on a fat loss diet the body
compensates by "saving" what fat you do have which ironically makes
it harder for you to lose that fat.
20% of your diet should be fat ( the good kind),
see below for the good fats and the wrongs fats
|Fish oil( e.g. cod)
BMI ( Body Mass Index)
There is a formula in place that takes your age,
height and weight to determine if a person is underweight or overweight or at optimal weight based on their height. Using the results of this formula one can easily
determine how much calories to consume and how much cardio to
Calculate your BMI (Body Mass Index) using the
= Weight (kg)
Height˛(m˛) Or 703 x
An over weight persons BMI would be above 25
A normal persons BMI would be from 18.5 - 25
An underweight persons BMI would be under 18.5
So for example if your BMI is 27
you need to consume approximately 500 less
calories per day to lose weight,
30 % from protein
50% from carbohydrates and
20 % from fats
Here is a table outlining the average protein,
carbohydrates, fat and calories in common food items.
following items listed are the most important items for anyone
hoping to keep a healthy body and are useful for those who wish to
gain muscle, lose fat or just plain eat healthily.
All amounts given are per 100g/100ml
||200 - 300
||22 - 30
||10 - 25
Canned in Oil
Canned in Brine
As protein is important in losing fat, you could avail of protein
supplements, there are literally hundreds of types out there, choose
the one you think suits you best and have 2-3 servings a day.
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