Weight loss occurs when you eat in a negative energy balance (calorie deficit). You must be taking in fewer calories than you are burning if you want to see changes on the scale and in the mirror. While you are losing weight, it is optimal, however, to maintain your lean muscle mass. To do this you must make sure that you are taking in enough protein (1-1.2 g per lbs. body weight), and progressively increase your training volume. •
Remember volume = sets x reps x weight.
If your goal is to lose weight eat less calories, burn more calories (move more), or utilize a combination of the two.
If you want to lose a lot of weight apply the modality above and continue for an extended period of time.
If you still aren’t seeing the weight loss you hoped for, you might still be taking in too many calories. So eat even less calories, burn more calories (move more), or utilize a combination of the two.
It is important to monitor your progress so that you can make the necessary adjustments, and continue to progress towards your goals. It is also important, however, to not become a slave to the scale. Your body will ebb and flow.
Don’t overcomplicate the system. After all it is just a numbers game. Monitor your intake, stay consistent with your activity expenditure, and adjust based off your results. •
There is no secret formula, or magic foods/pills for weight loss. Getting lean is a numbers game, and all your results are based off how well you work this system. •
Track. Train. Live your life.
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