Try this one and this one. I use a tape measure to track results as well as doing body weight weekly averages on the scale. My calorie intake it at 2, calories a day. I lift 4 days a week 1. My question is… How long should I stay in this deficit before making changes to my calorie intake or routine? How long does it take before the body starts making changes. I worked out for 6 months and gained muscle and lost fat.
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Then took off 2 weeks and came into a calorie deficit to start cutting BF. My weekly average on the scale is about the same. I love your posts and I loved Superior Muscle Growth!!! You are so educated when it comes to fitness. Keep up the good work. You are the most honest dude that covered this topic, although i think calories out could affect weight loss too.
So many people just sit around and play games the whole day, they probably burn only cals a day maybe? Great article and thanks for sharing. So if my RMR is and I burn between -1, calories per workout a day 5 times a week according to my heart rate monitor. My maintenance then would be 2, — 2, So I should eat between 2,, 2, to cut on my workout days. I love your website and your articles. I struggle just to maintain my weight let alone lose weight. I am currently between 60kg kg pounds and cm tall. I am not overweight but I am not at a great weight. As I am trying to lose weight I know the only way is to create a deficit.
I am eating at around kcal a day and I am hungry most of the time, if I am miscalculating and in fact am more like eating around kcal a day, then 1. Shouldnt I just be maintaining? Or, option 2 here. When deciding my daily calorie intake what activity level should I Base it on. For example on sedentary my maintenance level is cal and on moderately active it is cal. This article is the best answer to any sort of question like this.
Thanks for the great article. I know after all it is just a huge deficit but is the best way to create a large deficit while preserving muscle mass is to consume mostly protein like his approach? If we create the same deficit e. So I just began my training again after constantly training and taking a break for different periods of time because of school. So after a 6 month break I got really fat. Have my calorie intake low, or make it stable so I burn fat and keep my muscle? I am following your muscle building workout routine with the upper and lower body split. Thank you for such a well written, yet entertaining, valuable article.
You surely have talent for explaining things in a very clear and no-bullshit way. You cleared up a lot of doubts. Thank you very much! Your site is amazing. And I actually laughed out loud often. I just finished a week of sport holidays, ended up in losing 3kg of fat and gaining 1kg of muscle. I came back to my room feeling — oh well, I expected more than 2kg weight loss with so much sport and perfect nutrition. Then I stumbled upon your writings and feel really reassured.
I absolutely love your site. I am 51 years old and have spent years following the bull-shit fad diets, gimmicks, quick-fixes, etc to weight loss.
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I have always lost weight then just re-gained it plus some. I have been following your advice for the last 10 weeks and have lost 20 pounds by creating a calorie deficit like you have explained. I set a goal on how much I need to lose and it really has been easy sticking to it. I have not began the cardio exercising yet, but do plan on it in a couple more months.
I have some problems with plantar faciitis and some back problems that make weight bearing exercises painful. I believe losing weight will also help with these problems so right now my goal is to lose fat I still have about 90 pounds to go to reach my goal. My husband decided to make some changes also, but he has also incorporated strength training in his daily routines and has already seen a huge difference in the way he feels, the way his body looks and the rise in his energy level. He is only 10 pounds away from his goal and doing great.
Again, thank you so much for your publications. We think it is awesome and have recommended it to anyone who has commented our weight loss. Hello After reading some article on diet in your blog. What is best approach? Should i optimize your routine to suit metabolic training method. For example lower the rest time. If i wish to create calorie deficit using exercise. Will increasing the workout days work? Current workout day is 3 in a week. It will lead to over training i think. Can i risk over training if my immediate target is losing fat only. I know the best way to create calorie deficit is by dieting.
But due to some issue with routine i wanted to use exercise to create deficit. Also, i am not obese or overweight but i would like to get rid of belly fat for health purpose. Also, if you have these answers in your book then please do share a link. I was interested in purchasing one of your book specially for push-pull training but i am still on beginner level. It would need to be cardio, not additional weight training.
Thank you for the response. I have used the calorie counter and i am very much surprised about the fact that i have been taking in way more calorie than expected. This is one mistake i guess is quite common. Another question that i had in mind. If it all boils down to calorie intake. For example calorie deficit for fat loss and calorie increase certain amount for muscle gain. Then does it really matter if i take the standard amount of protein for muscle building 1g or more according to bodyweight.
What if i just get my calories from carbs and fat and decent amount of protein not accurate? But lets say my calorie amount is not more than what you recommend for muscle gain. I asked you this because i have read in quite a few article on the internet. There was a even a heated argument on bodybuilding forum about this.
Less than that and muscle growth will likely be sub-optimal in a surplus and muscle loss will be greater in a deficit. Hi, Your articles are very easy to understand and I love that you provide evidence for all of your opinions. I wanted to ask a question regarding weight loss and creating a caloric deficiency. I am aware that I am very overweight, and I am trying to change that. In the past 3 weeks or so, I have managed to lose about 13 lbs. However, my weight loss has slowed down significantly over the past few days.
In fact, my weight has gone up by 1 lb in the past few days. However, this may just be due to bloating. Over the past week or longer I have consistently been eating less than 1, calories. Is there something I should change in my diet to continue losing weight, or should I continue as I am? Thank you I also apologise if this is irrelevant to the article or if you have answered this in another article.
Second, what your weight does over the span of a few days is completely meaningless. And also read 2 and 3 in this one. This one has been bugging me for a long time. Do you think that is another way of eating? Because of how the diet works there really isnt a calorie deficit. Thus, fat loss happens. Or any type of diet. Can I maintain my weight by eating for the new weight that I will be? For example, I am and I want to lose lbs. I am prepared to calorie count for the rest of my life. I have Polycystic Ovarian Syndrom and nothing is working. I have discussed this with my doctor and she would be monitoring me every few weeks.
Whether that actually happens in terms of compliance, adherence, etc. Hey, Apart from potential eating disorders, what exactly is so bad about eating very few calories a day? The creation of nutrient deficiencies, which, depending on the degree of deficiency and which nutrients are deficient, can cause a wide variety of serious health problems.
In addition, there will be problems with muscle loss, mood, sleep, libido, sexual function, hormones, metabolic slowdown, lethargy and on and on and on. I want to thank you for your site, and this post in particular. Slow and steady wins the race. I really appreciate the information on your site. It is very clear and leaves very little to be desired as far as sensible explanation. And although I have been losing 1 pound a week, your explanation of calorie deficit is well explained and achievable. Your site breathed new life into my attempts at losing weight and developing a lifelong discipline I can live with.
I am looking forward to starting a beginners workout routine that makes sense! If you have a question or comment about this article, or just want to give me your feedback on it, feel free to contact me directly by using the contact form here. Today I want to talk to you about weight loss. I want to do a lot more than talk to you about it. What is the fastest way to do it? Let the games begin. This point is important for two reasons: Yes, that was a really long sentence. Orange juice is a great source of vitamins. For antioxidants, choose blueberries, green tea, pecans, artichokes, kidney beans or blackberries.
Whole grains, especially oatmeal, are heart-healthy. Eating ground-up grains is like eating sugar. Choose naturally heart-healthy foods like edamame, blueberries, nuts, legumes, tomatoes, extra virgin olive oil, flax seeds, dark leafy greens, pomegranate, avocado or green tea. Three square meals a day is the healthiest way to eat. It is easier to control hunger by eating five smaller meals or three meals and two snacks over the course of your day.
Eat bananas if you have heart problems because they contain potassium. The starch in a ripe banana instantly turns into sugar in your bloodstream. Opt for whole foods, especially raw cruciferous vegetables and dark leafy greens. Any doctor or dietician will tell you to drink water instead of soda or juice. Water is critical to good health; it promotes normal bowel function and digestion, flushes the impurities and toxins from your body, adds moisture to your skin and hair and energizes your muscles.
Research shows that drinking water 30 minutes before eating aids in weight loss. These results were seen even among people who made no changes to their caloric intake or exercise regimens. Your body and mind get even more confused by the fact that feeling moody, lightheaded and weak are all signs of both dehydration and hunger. The right default move is to drink water first. Since water is key to detox, digestion, elimination and weight loss, this is something you should change right now. Nutritional supplements can help you re-energize your body and achieve your weight loss goals naturally.
Many of the health products in the Tony Robbins health line are designed to provide bioenergetic nutrients, energy and essential compounds to maximize health and weight loss. The Ultimate Weight Loss program, available in chocolate or vanilla , is specifically designed to support healthy weight loss in just 14 days. Together, exercise and proper diet promote weight loss.
Relying on exercise alone can mean that you overcompensate for calories that you burn, getting in the way of your weight loss goals. Relying on calorie restriction alone causes the body to slow down your metabolism, which scuttles your weight loss goals again. The longer your metabolism is out of whack, the harder it is to recover and restore it to a normal rate.
You need to combine exercises that challenge your strength, endurance and flexibility. For each compound exercise listed below, alternate the recommended number of sets with 30 to 60 second rest periods:. Permanent weight loss is all about making small daily changes.
Simple lifestyle changes are the key to success, because they are the only way to ensure that weight stays off. We have all become accustomed to huge plates filled with food at every meal; however, experts know that simply controlling how much food you consume is among the best ways to lose weight.
Focus on all of the wonderful foods you can have and the new recipes and dishes you can try. Revel in how wonderful it feels to be in control of your life. And remember, positive thinking includes cutting yourself some slack and being kind to yourself. Keeping a record of what you eat puts it all in black and white. Food records highlight patterns you might not have picked up on otherwise, allowing you to substitute better habits for older, destructive patterns.
And the best news? When you plan out your meals and snacks in advance, you eliminate much of the danger that comes from last-minute, hunger-based decisions. No matter what your day is like, keep moving. Walk to the corner store instead of driving, stroll the neighborhood after dinner or take a few fast stair runs at lunch. Just do something to keep moving.
For the next two weeks, challenge yourself to apply the following 12 steps of pure energy in your life. They dont have them. You wont lose muscle either if youre doing enough weight training to maintain. Forget cardio, it will only make you more hungry and less mobile the rest of the day. Cutting is not fun, but its temporary. Good luck to everyone! Thank you for writing this article. Agreed on a lot of those points, but I disagree with your calorie intake suggestions. An unnecessarily low calorie intake just makes things unnecessarily hard not to mention, also increases the potential risk of muscle loss and disordered eating.
I preach the same stuff on nutrition and weight training.
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Thanks for keeping it real. I am currently dieting at calories per day. Full body three times a week is slamming me hard. I do about 12 exercises per workout. What would be the best split to start with. I am still getting stronger every workout like crazy.
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I am not a beginner. My sleep is starting to suffer. I feel over trained. My workouts typically take about 1. Will your body tell you when its exhausted of your caloric deficit? I have lost fat at the rate I am happy with, but recently I started to feel faint, dizzy, and experienced headaches while working out. Each set I completed I am winded, and feel that I will faint at any second. I just took a two day break from my diet, and my intake was maintenance to tiny surplus both of those days.
I started on the deficit again, and although I do not feel nearly as faint and weak as I did before, it is still present. I gained nearly 2 pounds from those two days, and before those two days I lost Will my body just shut down when it exhausts its energy resources yes I am eating a ton of protein, and I am working out with as much intensity as possible to signal my body to maintain the muscle? I would still like to lose more pounds, but is there a point at which your body will say no we cannot operate like this or we will shut down? Hi, I was researching low carb diets a while ago, and I found this.
The one that concerned me after reading this was the lancet. According to the website, 3 groups of people had 3 different diets, each diet only containing calories. How does this make sense if they all had the same calorie intake? Read the second paragraph. I try to hit the gym for an hr 3x a week. I am roughly lbs, 36 …5 ft 8 in. Read the diet guide. It will explain everything. Great site, is there any way to lose fat healthily by creating a calorie deficit when I have a BMI of If you want to lose fat, a caloric deficit is the only way it can happen.
I was going to shoot even lower, but I think another five months of deficit will just be too much, given the type of training I do squats, presses, deadlifts, etc. So, I guess my main question is, if you were me, what would you do? Increase the deficit at the expense of muscle now, or keep on with my current deficit and drag this out at my current pace?
Lastly, as I indicated, all my lifts are going up, but my weight and even LBM, assuming my scale is even remotely accurate so is it fair to say that strength gains are not directly related to muscle gains? The scale would indicate that muscle is going down….. But my presses, squats, deadlifts are all up. Go by the mirror, pictures, measurements and what your strength is like in the gym. I am in a deload week right now, so I will eat maintenance this week and keep on shooting for the low teens before I bulk. If I deload every fourth week, maybe it would be best to just eat at maintenance every time I deload in theory, I should be doing that anyway to preserve lean mass, right?
As far as the measurement, yeah, those scales are garbage — but since it spits the data out, I figure I might as well right it down. I did a caliper test when I started and it gave me pretty similar results, but who knows. I am taking photos every week for my main source of tracking. I can see the progress there — and can definitely tell I have a lot of cutting yet to do! Sounds good, except for the part about deloading every 4th week.
Okay, I am a bit confused now, can you explain further? I was all on board with some of your other posts, mainly where you indicate that the best workout to maintain strength in a deficit is through strength training; you indicated that it may not be the most efficient at burning fat, but that it will certainly maintain the absolute most amount of muscle, while letting a caloric deficit to take care of fat loss this is exactly what I have been focusing on, it seemed quite logical. In regards to hard strength training, focusing on low-moderate reps, I am still finding myself tired, worn out, fatigued, etc.
So, maybe a little more explanation is needed here to clarify for me. I would think that the need for a deload is associated more with the effort you expend in the gym, not what you eat outside of the gym — or even the progress in the gym. Further with absolutely no consideration for science or anything else — so I could be way off it even seems to me, that when your body is in a deficit and you are focusing on strength training, maybe the need for a deload would be more apparent from a symptom standpoint, joint health, fatigue, etc.
I will try and stretch out my deload spacing to maybe 6 or 8 weeks. Maybe my body will rebound here in the spring and I can space my deloads out more. I have had some luck now sticking with dumbbell presses and staying away from the barbell — but overhead presses still kill me no matter what dumbbell, barbell, Arnolds, etc. Any thoughts on an alternate? I know I have read on here that you are no stranger to shoulder pain yourself……. Sounds good, I appreciate the guidance.
I do like incline presses and work them in on my second day of upper body each week; I also can do the lateral raises with no pain, so I will stick with those exercises. Could it be from the caloric surplus i made two days before? I am into day 2 of my 6th week of my calorie deficit. I adjusted my BMR and calorie deficit to reflect the 6lbs I lost. At beginning of week 5 had lost a total of 10 lbs, but wanted to wait until this weekend to make my adjustments based on whatever I lost in week 5. Well, I got on the scale, and the damn thing told me I gained a pound. My weekly calorie deficits were: The steady loss is what really motivates me, and if I can understand why this happens, it will help me stay on the right path.
First, there is no need to adjust from one week to the next like this. All you need to do really is set a moderate deficit and stick with it until progress stalls. At that point, adjust. Second, weight is a weird thing that can go up or down for a dozen different reasons, many of which have nothing to do with fat or muscle being lost or gained. This is part of why I recommend weighing yourself daily and only paying attention to the weekly average full detail here , not adjusting your calories based on what you see after 1 week I suggest waiting weeks before making changes to confirm that changes actually need to be made , and tracking your progress using more than just your weight on the scale body fat percentage, measurements, pictures, mirror.
This is a very good article! And now i know why! Of course i eat like a pig, i drink two big smoothies a day, have a big big breakfast…. And i was wondering why???? Exactly what I like to hear! Sooo basically, I can just do a calorie deficit and not have to do any cardio. My one question is that if it would be fine to strength train while being on a calorie deficit? Would that help KEEP my strength? Read this one for details. So I just came across this after reading another article on this site. It was about how muscles burn fat. I could have got it wrong all this time lol.
Already got you cover… read this one. Hey its me again; im addicted to ur site! So pls help me this way. My doc basically told me the same thing as a child. But now im stuck. Im a little person. Like if theirs is , mine should be , right? And then on top of that, a cal def, sooo ?? From the ground lying-face-down up lol. Water for me, thank u! Quotes not meant in derogatory tone by any means. Really all that matters is that you consistently eat the same amount of calories, watch what happens over the next weeks and if needed, adjust.
Although, exactly how your hypothyroidism factors into things is something to discuss with your doctor. Hey Jay, I didnt have time earlier to go over that link u sent me but i just now got thru with it. Thank u thank u thank u! And thx esp 4 no tricks, payment or gimmicks. I put myself down as lightly active since im a recovering couch potato haha. And im so excited, i have to tell the world! First of all, just want to say thank you for sharing your knowledge and expertise to me and many other people who benefit tremendously from it. Thanks for your answer on an earlier question of mine.
Currently, I take in calories more through a protein powder. I have a kitchen scale and measuring instruments for my foods. So, my issue is understanding the calories I need for lifting. And is there a method you trust for determining overall caloric intake? I try to use ones with multiple variables and average out the recommended amounts. Have you read the diet guide? It covers all of this. Hey, could you skim through this article? I found it after reading your article on protein intake.
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Someone just asked me about this on the AWR facebook page. See my response here. And then there are people claiming spiking your insulin on a calore deficit causes you to not lose fat even though your on a calorie deficit. Explain to me your reasoning on how this information is false on what these people are claiming. My is how much do I need to be in a deficit to lose fat.? Should I do or I am 62, female, icky pounds, 5 foot 6, on mcg of levothyroxine for hypothyroid, and no other health issues. I have weighed between and all of my life until 10 years ago when the hypo began and was not recognized by me.
I gained all of the weight as my thyroid slowed down. My doctor said I was close to a heart attack from metabolism slow-down. Wondered what was up! I run an internet business from a chair ugh but have always been someone who was physical. I play tennis several times a week for several hours each time. I do strength training every other day and have strong arms and legs.
I walk and jog. I have been doing P90X three times a week for several months — alternating with strength training. I also stretch, do yoga. My heart is in excellent condition, per the doctor. And you can see muscles when I flex my arms. But when I tried to stick to a diet of calories daily — 2 pounds a week — I do not have the energy to play a hard game of tennis for two hours, do P90X for 30 minutes, work hard shovel, etc in my sq. And inevitably, I break down and return to normal eating at When I let things go and slipped right back to my unconscious — calories a day, my tennis game was great and I get through the day with tons of energy.
I do know that if those calories are from too many refined carbs, forget that energy. They make me sleepy. I also noted that when eating my calories a day, the P90X and netfit program — both strenuous — resulted in inches lost but not one single pound. So for me, is it simply a matter of losing weight at 1 pounds week in order to maintain energy, exercise and lose weight?
Or do you think there are food combinations that would work best? I would like to build lean muscle due to aging, keep my fun exercise going as I love being physical, but damn, I so want to be back to my weight, which sticks like glue to me. I think you pretty much answered your own question. If calories causes you to maintain your current weight and calories causes you to lose weight but it just feels like too extreme of a deficit, the answer is to find the sweet spot somewhere in the middle.
Thanks for the speedy reply.