Tag: FITNESS
Joey Swoll Prompts Gym to Step In for Special Needs Man Targeted in ‘Very Disturbing’ Video
Social media fitness influencer Joey Swoll has carved his own space in the industry with his gym-positivity brand. He’s not afraid to call out poor gym etiquette, whether it be while working on machines or invading others’ space by recording irresponsibly. In a recent post made on Instagram, Swoll implored Planet Fitness to step in after a special needs gym member got targeted in a disturbing locker room video.
Joey Swoll is leading the charge against the rise in toxic gym culture stemming from the growth of social media platforms such as TikTok, where the content that goes viral isn’t necessarily healthy. Many aspiring influencers take to the short-form video channel in hopes of amassing fame and fortune with all different kinds of content. However, there comes a point where it no longer seems appropriate in the training room.
A female TikToker named Jessica Hernandez made headlines after hurling insults at a man who glanced in her direction earlier this year. Swoll bashed Hernandez for twisting the situation out of context and going as far as to say that he should die for being a pervert when he actually offered to help her set up the weights on the barbell. Hernandez realized her mistake after the call-out and issued an apology message crediting Swoll and his fanbase for the wake-up call.
Bodybuilding legend Arnold Schwarzenegger took notice of Swoll’s positive movement and joined forces with him for promoting the mission of making gyms a safe space for everyone five months ago.
IFBB Pro bodybuilder Mark Hunter Jr. recorded his experience of facing a hostile gym worker who falsely thought he did not re-rack the weights properly months ago. Swoll rebuked the employee for treating Hunter Jr. rudely and canceling his membership based on a misunderstanding.
Two months ago, Joey Swoll took issue with Chelsea soccer player Mykhailo Mudryk for making fun of a man whose pants dropped while working out. He called on Mudryk to reflect on his actions and work on setting a better example as a professional athlete.
Swoll criticized a female TikToker for improperly recording a fellow male gym-goer without his consent in between sets last month. He argued not everyone feels comfortable being recorded in the gym and urged her to be more considerate of others next time.
Joey Swoll Implores Gym to Step In for Special Needs Man Targeted in a ‘Very Disturbing’ Video
In a recent Instagram post, Joey Swoll requested Planet Fitness to do something after he found a video of a special-needs man getting mocked in the gym’s locker room.
“Today I was sent a very disturbing video of someone filming a special needs man in the gym locker room to post on social media and make fun of him. I’m not going to share the video. Instead, I sent it to @PlanetFitness in hopes they do the right thing and take appropriate action.”
“It’s very sad what people will do to others just for attention on social media,” he captioned.
Joey Swoll voiced his disapproval of a woman who refused to share machines while performing supersets over two weeks ago. He reproached her for rudely slamming a man who tried to use one of the four machines she was hogging and encouraged her to work on her gym etiquette.
Swoll put social media influencers on blast for getting upset over people walking in the frame of their videos working out earlier this week. He argued such an expectation can’t be set while training at public gyms and called on her to get a private gym instead.
His latest message takes his movement a step forward in making gyms a positive and welcoming space for everyone.
Published: 7 July, 2023 | 4:05 PM EDT
15 Best Foods to Eat on a Cut: Unveiling Fat Loss Secrets
Achieving a ripped physique is a process. It requires month after month of dedication, discipline, and hard training. And it requires that you are 100% on top of what you eat daily. When it comes to the cutting phase of your program, nutrition becomes more important than ever. However, knowing just what to eat on a cut can be confusing. After all, there’s a lot of conflicting advice out there.
In this article, we will identify 15 key foods and four super herbs and spices that should form the foundation of your cutting phase. Whether you’re zeroing in on a competition or trying to get in the best shape of your life, you’re about to learn what you must eat during those final three months to achieve your dream physique.
Understanding a Bodybuilding Cut
Cutting is a bodybuilding term that refers to a period when you reduce your caloric intake and carefully monitor your food with the goal of stripping as much excess body fat from your physique as possible. It follows a bulking phase, which aims to increase calories beyond the maintenance level to add as much muscle mass as possible.
Bulking and cutting, therefore, go hand in hand. Bulking can be considered like packing slabs of clay onto your frame. During the cutting phase, you sculpt and refine that clay to bring out the detail and eliminate the excess.
The success of a cutting phase often depends on how the bodybuilder went about the bulking phase. If they choose to go on a dirty bulk, where they pay little attention to the quality of the calories they’re putting into their body, they are likely to start the cutting phase with a high level of body fat. It will take a lot of work for them to first get rid of the extra fat they gained during the bulk and then burn their normal fat stores to improve their muscle definition.
On the other hand, a bodybuilder who follows a clean bulk, where they stick to lean protein sources and clean carbs, will put on minimal fat during the phase. It will allow them to start making immediate inroads into their fat stores.
During the cutting phase, your primary goal is to strip the maximum amount of body fat from your frame so that your muscles are more defined. You want every muscle fiber to be clearly visible. Ideally, cross striations in the muscle fiber should also be visible when you flex.
At the same time that you’re getting ripped, your secondary goal is to preserve the hard-earned muscle mass you’ve gained during the bulking phase.
So how long does each phase last? There is nothing set in concrete regarding the length of the bulking and cutting phase, but most bodybuilders tend to follow each phase for 10-12 weeks. We will work on a three-month cutting period for the rest of this article.
Calculating Caloric Needs
The most important thing to understand when you’re on a cut is that you can’t simply wing it. You have got to determine your numbers and stick with them. So, what numbers are we talking about?
It all starts with your total daily energy expenditure (TDEE). That number represents the total energy your body needs to meet its needs over a day. This includes your resting metabolic rate, physical activity, and the thermic effect of food (how many calories it takes to digest it). Once you know how many calories you need to function, you can then make adjustments to that number to create a caloric deficit.
Creating a caloric deficit will force your body to take action to meet the energy shortfall. Without enough energy from food, your body will turn to its reserve energy source — stored body fat — to meet the shortfall. And that is how the fat loss process takes place.
So, let’s begin by determining your TDEE.
There are several calculations to work out your TDEE, each based on a slightly different formula that considers your activity level. I recommend using this convenient online TDEE calculator.
You now know how many calories you must consume daily to maintain your physique. You must create a modest caloric deficit to start shedding body fat without sacrificing hard-earned muscle mass. I recommend reducing your intake by 10-15%. So, what does that look like?
If your TDEE is 2,500 calories, you should cut back by 250-375 calories. Start with a 250-calorie reduction to take your daily calorie goal to 2,250. Assess your progress over the first couple of weeks. If you’re not losing fat at the desired rate, reduce it by another 125 calories per day.
Macronutrient Breakdown
Let’s now narrow things down to the makeup of your daily calories during your cutting phase. Here’s what you need to consider regarding each macronutrient:
Protein
Sources Healthy Protein
During your bulking phase, protein is the key nutrient for muscle growth. When it comes to cutting, protein is just as important. Of the three macros, protein is the most satiating, meaning that it fills you up faster than either carbs or fats. Protein also has the highest thermic rate. While it takes about 10% of the energy in fat or carb to digest that food, that percentage skyrockets to around 30% for protein.
Ensuring you get a plentiful supply of protein during your cutting phase will also help preserve your muscle mass while dieting.
As a result, protein should remain the foundation of your diet during a cutting phase — you’ll simply be eating less of it. You should consume one gram of protein per pound of body weight during your cutting phase. Aim for 30-35% of your calories from protein.
Related: Find your daily protein intake.
Carbohydrates
When it comes to carbohydrate intake during your cutting phase, you need to be strategic about your timing. Carbs can power your workouts, so you should consume them around your training sessions. You should emphasize complex carbs such as whole grains, fruits, vegetables, and legumes.
Adjust your carb intake according to your activity level and how your body responds to them. Aim for 40-45% of your calories from carbohydrates.
Related: Find your daily carbs intake.
Fats
Healthy fats are an essential part of a successful cutting diet. They help fill you up while promoting nutrient absorption and hormone production. Go for sources of unsaturated fats such as avocados, nuts, seeds, olive oil, and fatty fish, which are rich in omega-3 fatty acids. Aim to get 20-30% of your calories from fats.
Related: Find your daily fat intake.
Focus on Whole Foods
Even though it can be tempting to grab processed foods, especially when you’re on the go, whole foods should be your priority on a cutting diet. When we talk about whole foods, we’re referring to foods in their natural, unprocessed state. Examples are fruits, vegetables, meats, nuts, and seeds. Here are five reasons why you should prioritize whole foods on your cut:
Nutrient Density: Whole foods provide a lot more bang for your buck in terms of nutrient density. They are packed with antioxidants, vitamins, minerals, and fiber to meet your body’s daily needs.
Satiety: Whole foods don’t contain empty calories. As such, they are more filling, ensuring you get the maximum benefit from your calorie cost.
Better Digestion: Natural whole foods are easier to digest than processed foods, putting less strain on your digestive system. They also better promote a healthy gut microbiome and provide valuable fiber.
Lower Calorie Density: Whole foods tend to be lower in total calorie count than their processed alternatives. That allows you to eat more while staying within your calorie goal, making you feel more satisfied and less deprived.
Greater Ingredient Control: When you focus on natural foods, you have more control over the quality and composition of your food. You can avoid sugar, unhealthy fats, and artificial additives added to processed foods.
15 Superfoods To Add To Your Cut
During your cut, you’re looking for every advantage you can get to strip fat from your body. That means you need to be smart about the foods you eat. The 15 foods in this section have all been shown to maximize fat burn while supporting muscle mass and promoting optimum health. Use these foods as the foundation for your cut:
1. Grapes
Grapes are a wonderful snack you can overindulge in without feeling bad since they provide a potent combination of health-improving and weight-loss advantages.
Grapes are a fantastic hunger suppressant when trying to lose fat. They can also help control blood sugar levels. By doing this, they lower insulin levels and stop leptin, the hormone that causes hunger, from being released.
Because of a high concentration of polyphenol phytochemicals, grapes have a hidden healing ability. Although the precise process is still unclear, polyphenols can protect us against cancer.
Additionally, grapes offer more nutrition per calorie than almost any other food. Beta carotene, lutein, selenium, and vitamins A, C, and E are just a few of the abundant antioxidants in them.
In addition to all these health benefits, grapes contain a chemical that turns them into a superfood. The skin and seeds of the grape contain the plant-derived substance — resveratrol. It has been demonstrated to have a strong, advantageous impact on the cardiovascular system. It is an effective tool in the fight against blood clots that can cause a heart attack or stroke because it can prevent blood platelets from clumping together.
Resveratrol has emerged as a crucial tool in the battle against breast, colon, and esophageal cancer since it inhibits numerous crucial processes that result in tumors. Resveratrol also has potent anti-inflammatory properties. Studies have shown that it helps regulate blood sugar levels, lowering insulin levels and preventing binge eating and cravings. [1] [2]
2. Nuts
Healthy Nuts
Nuts, which are packed with healthy fats and protein, represent the ideal cutting snack. When you eat nuts as a snack, they will keep you full while also working to improve your health.
Consuming any kind of nut significantly lowers the risk of heart disease. Furthermore, consuming almonds has been demonstrated to lessen the risk of colon cancer. If that’s not amazing enough, scientists predict that eating nuts daily can add two years to a person’s lifespan. [3]
Naturally, nuts may provide you with the amino acids you require, devoid of cholesterol and saturated fat, since they are a plant-based source of protein. Magnesium, a vital mineral that aids in maintaining healthy blood pressure, is also abundant in nuts. Additionally, they offer a first-rate supply of B vitamins like riboflavin and niacin.
Omega 3 fatty acids, which are chronically undersupplied in the Western diet, are also abundant in nuts. Omega 3 fatty acids can significantly increase your ability for fat loss.
Nuts are an excellent healthy carbohydrate source for weight loss because they lower leptin levels, improving fat burning by reducing insulin resistance.
Nuts are also a great source of fiber, which plays a significant role in losing weight. It slows down carbohydrate absorption and digestion, enabling a more regulated rise in blood sugar levels.
The best nuts to eat as a cutting snack are:
Walnuts
Almonds
Macadamia Nuts
Cashews
Pistachios
3. Berries
According to scientists, berries are now considered among the world’s top foods for fighting disease. That results from their abundance of antioxidants, which also contributes to their brilliant colors. Berries’ antioxidants have been linked to reducing the incidence of certain malignancies, improving cognitive conditions, and fending off the effects of aging.
In addition, berries are a fantastic source of nutritional fiber. Blueberries have got to be the best disease fighter among all the berries. Antioxidants included in blueberries help lower cholesterol levels, which lowers the risk of heart attack and stroke.
Berries contain a lot of flavonoids as well. Flavonoids have positive effects on the circulatory system and can lower cardiovascular risks. Blackberries, in particular, have a high flavonoid content. [4]
Although berries are a seasonal food, frozen berries are accessible all year round and have the same health benefits as fresh berries.
A super fruit that offers the antioxidant properties of other berries boosted by a factor of five has recently been made known to the Western world. This extraordinary food has more antioxidants than any other food identified so far. It is raised in the remote Tibetan Himalayas, which have some of the highest elevations on earth. It’s the goji berry.
Researchers refer to goji berries as the Rolls Royce of berries, and they are currently becoming a sensation in the nutritional world. Here are several reasons to eat goji berries:
Boosts testosterone and libido
Contain 19 amino acids, including the essential ones
Comprise 22 trace minerals, including zinc, calcium, and selenium
Lower blood sugar levels and satisfy cravings faster than other berries
Contain 500 times more Vitamin C than oranges, vitamin E, which is extremely rare in fruit, and more beta-carotene than carrots. [5]
4. Apples
Apples are among those common foods that are easy to take for granted. If you’re one of those folks who overlooked the apple’s benefits, it’s time you sat up and paid attention.
Antioxidants can be found in abundance in apples. Additionally, they are an organic source of phytonutrients that support the health of your bones.
They contain both soluble and insoluble forms and are also a fantastic source of fiber. Because of how incredibly full the insoluble fiber in apple skin is, it is fantastic for weight management. Roughage is another benefit that aids in preventing and treating constipation.
Pectin, found in apples, is extremely helpful for detoxifying the body. It is a wise choice when you sense a cold coming on because it also reduces throat swelling and pain.
Blood sugar levels can be effectively managed by eating apples. Fructose, a naturally occurring fruit sugar, is present in them. These sugars are delivered into the bloodstream very gradually due to the high fiber component of the apple. This is a fantastic tool for ensuring consistent blood sugar levels, making apples great for losing weight. [6]
5. Salmon
Salmon provides your body with the perfect one-two power punch to knock fat for six — it is a fantastic source of protein and a rich source of omega-3 essential fatty acids.
To appreciate the amazing health-giving benefits of salmon, we must look to the Inuit Eskimo peoples of Greenland. Half a century ago, scientists were puzzled at these people’s low incidence of heart disease. Now they know why — it is all down to their diet, which is extremely rich in omega-3 fatty acids.
Studies of Eskimo people compared to those who follow a typical Western diet have made it clear that the risk of heart disease decreases as the amount of fish in our diet increases.
Salmon is also an effective stress fighter, as it can suppress the secretion of cortisol, the stress hormone. And, with stress being a critical factor in binge and craving eating, the link between salmon and fat loss is obvious. [7]
6. Avocado
If you had to choose just one food to eat for the rest of your life, you couldn’t do much better than the avocado. Avocados have all the nutrients you need to survive, thrive, and quickly reduce weight.
A typical avocado consists of 60 calories and 9 grams of carbohydrates, with 7 of those grams being fiber. Additionally, it contains 2 grams of protein and 15 grams of healthy fat. Plant sterols, which have been demonstrated to decrease cholesterol levels, are abundant in avocados. Studies have shown that avocados’ high monounsaturated fat content reduces LDL (bad) cholesterol levels.
Additionally, researchers think that substituting avocado oil for vegetable and palm oils when cooking can reduce visceral body fat in the abdomen area. The avocado is not only low in calories, nutrition dense, and packed with healthy fats, but it also speeds up metabolism and stabilizes blood sugar.
One of the best-known ways to satisfy hunger is a scoop of guacamole. According to a Nutrition Journal study, half a fresh avocado with lunch reduced participants’ appetite by 40% for the next four hours.
According to a 2012 study from Chile, eating half a medium-sized avocado per day was highly connected with better diet quality overall and a 50% lower chance of developing metabolic syndrome. In addition to reporting a lower body mass index and smaller waist circumference, the avocado eaters also reported eating more fruits and vegetables and fiber and vitamin K, two nutrients linked to weight loss.
Your metabolism will continue to run smoothly after eating an avocado, allowing you to burn calories even while you sleep. [8]
7. Tea
Amazing thermogenic characteristics in green tea can aid in your natural fat loss. Green tea can increase body temperature naturally, which helps burn calories. So, why is green tea so good at accelerating your metabolism? It’s down to two essential compounds — caffeine and a catechin known as epigallocatechin (EGCC).
These two substances cause the release of epinephrine, which in turn accelerates metabolism. EGCC is a very potent antioxidant. Without endangering healthy tissue, it can destroy cancer cells. The prevention of heart disease has also been demonstrated to be greatly aided by EGCC. Additionally, it aids in maintaining normal cholesterol levels.
Green tea contains antioxidants called catechins that promote the body’s use of fat as a source of energy. Green tea “increases your daily fat-burning rate by 43%,” claims Dr. Nichola Perricone, a well-known weight loss specialist and the author of three books.
Green tea’s catechins compel the body to produce heat. Because of this, the body absorbs carbohydrates into the bloodstream more slowly after eating, which helps control your insulin levels. [9]
One particular variety of green tea stands out as the best for losing weight — oolong tea. Another name for oolong tea is Wu-Ling Tea. If you thought that green tea’s capacity to increase metabolism by 43% was impressive, get ready to be astounded. Oolong tea burns fat 220 percent faster than green tea.
Numerous studies conducted in China have revealed that individuals who consume 2-3 cups of oolong tea daily lose weight at a pace that is 8% higher than those who drink green tea. According to one study, this amounted to a one-pound weekly weight loss from simply drinking two cups of oolong tea! [10]
Oolong tea can help your body burn more fat for energy, speeding up fat burning and causing weight loss. Drinking two to three cups of oolong tea each day will strengthen your immune system, lower your risk of developing some malignancies, and accelerate weight loss.
8. Grapefruit
Grapefruit Slices
Recent studies on grapefruit have shown its effectiveness as a fat-loss stimulant. Half a grapefruit was consumed before each meal by a volunteer group in a 2006 trial at the Scripps Clinic in La Hoya, as opposed to a control group. The grapefruit-consuming group shed almost twice as much weight as the other group. [11]
Grapefruit’s secret weapon is its capacity to regulate insulin. Balanced insulin levels, in turn, regulate blood sugar, which then regulates hunger. Insulin regulates the amount of stored fat because it is also a hormone that causes the body to store fat.
You should include half a grapefruit as a mainstay in your cutting diet plan.
9. Dark Chocolate
It may sound too good to be true, but eating chocolate can help you lose belly fat. Research from the University of Copenhagen shows that dark chocolate reduces the urge for sweet, salty, and fatty foods. In another study, people who ate a candy bar’s worth of dark chocolate for 15 days straight decreased their insulin resistance potential by 50%. This is due to the flavonoids and healthy fats that dark chocolate contains. [14]
10. Broccoli
Broccoli is an extremely nutritious, fiber-rich vegetable that is also very low in calories. That makes it a smart choice if you’re trying to curb belly fat. It also contains high vitamin C and folate levels to help ward off heart attack and stroke.
Broccoli
11. Yogurt
Yogurt is a rich source of protein and calcium. According to a 2015 study, obese study participants who were given three servings of fat-free yogurt daily lost 22% more weight and 61% more body fat than those who merely reduced caloric intake. The yogurt eaters also lost 81% more belly fat than the control group!
12. Peanut Butter
Peanut butter makes a great snack option. A single serving provides you with 8 grams of protein and 4 grams of fiber, which assist with fat loss. It is also a rich source of L-arginine, which helps counter fluid retention.
13. Peas
Peas are one of the most nutrient-dense foods you will ever come across. A single cup delivers 8 grams of protein, along with antioxidants and phytochemicals, all at a very low calorie cost. Peas are also rich in vitamin C, magnesium, potassium, and iron, making them a genuine nutritional powerhouse.
14. Eggs
Eggs are among the most digestible forms of complete protein available. They also contain healthy fats with virtually no carbs. Eggs also have good amounts of calcium, zinc, and vitamins D, E, K, and B6. They are among your best options for breakfast. High protein breakfasts have been linked to enhanced weight loss.
15. Asparagus
Asparagus is filled with prebiotics which positively affects your gut biome. This will increase your levels of healthy bacteria, boosting digestion and helping to eliminate bloating. Asparagus spears are also an excellent source of the B vitamin, folate, which is essential for synthesizing key mood-influencing neurotransmitters, including dopamine, serotonin, and norepinephrine.
4 Herbs & Spices to Ramp Up Your Fat Loss
You can significantly increase your fat-burning potential by strategically adding herbs and spices to your cutting diet plan. Here are four herbs and spices that deserve to be part of the equation:
1. Turmeric
In terms of weight loss, turmeric has established itself as a wonder spice. It is rich in essential nutrients like fiber, protein, potassium, calcium, iron, and vitamins C, E, and K. It is known as the “Queen of Spices” because of its many anti-inflammatory and antioxidant effects.
The capacity of turmeric to stop fat storage is its most remarkable quality. Curcumin, the turmeric root’s active component, binds to fat cells and induces their contraction and shrinkage by inhibiting the blood arteries necessary for forming fat tissue.
Additionally, turmeric has a thermogenic, metabolism-boosting impact and is very good at lowering blood sugar and insulin resistance.
You should use turmeric as your go-to herb for weight loss during your cut. This golden, powdered spice helps accelerate your weight loss efforts with just one teaspoon consumed daily. You may either consume turmeric as a supplement or utilize it to make scrumptious soups and curries that burn fat.
2. Basil
Basil is a powerful anti-inflammatory herb with great therapeutic properties. It considerably facilitates digestion, which boosts the calorie-burning process. Basil also kills the dangerous bacteria that cause food poisoning. Additionally, it has been demonstrated that this herb aids in stress reduction, which in turn helps with weight loss. Basil leaves also replenish your energy levels and promote the production of new blood cells.
Use fresh and dried basil liberally to reap the most rewards from this incredibly useful herb.
3. Cumin
The spice cumin has gained popularity among people who follow the most recent studies on weight loss. In a recent Iranian study, 88 obese women were divided into study and control groups. Both groups completed nutritional education while consuming 500 fewer calories daily for 12 weeks. The study group also consumed 3 grams, or roughly one teaspoon, of cumin powder daily. Five ounces of yogurt was combined with the cumin. The yogurt was also given to the control group but without the cumin.
After the 12-week research, the study group’s percentage of fat reduction was three times higher than that of the control group (14.64% vs. 4.91%). [12]
Along with these remarkable fat reduction findings, the cumin groups’ triglyceride levels had plummeted by a staggering 23%, as opposed to a 5% drop for the control group. Additionally, compared to the control group, the cumin group’s LDL (bad cholesterol) values were reduced by an average of 10 points.
Consider how such outcomes came about from consuming just one teaspoon of cumin daily.
Researchers have identified that it is high in phytosterols, which are substances derived from plants that can absorb cholesterol. Cumin also can significantly increase metabolism.
4. Capsaicin
For years, people have applied capsaicin topically to relieve pain. However, recent research has shown that it also has a ton of weight loss potential.
The naturally occurring spicy substances in red hot peppers are known as capsaicinoids. One particular member of the capsaicinoid family is capsaicin. It is the primary active ingredient that gives red hot peppers their heat.
In a 12-week trial conducted by the University of Maryland Medical School, obese men and women received 6mg of capsaicin daily. At the conclusion of the study, the capsaicin group had not only lost more weight than the control group, but a significant portion of that weight had come from visceral fat in the abdominal regions. [13]
The researchers concluded that using capsaicin supplements increased metabolism, leading to faster calorie burn. They also hypothesized that capsaicin stimulated the production of adrenal hormones, causing a strong burst of energy.
7 Tips for Next-Level Leanness
Ready to take your leanness to the next level? If you’re already under 15% body fat and want to drop even lower, these proven tips, in conjunction with hard training and a clean diet, will get you there.
Tip #1: Energy Flux
When it comes to fat loss, the amount of calories you turnover is crucial. This is called energy flux and is the relationship between calorie intake and expenditure.
Most people look at fat loss as calories in (eaten) versus calories out (burned). While that basic model can get you by, using the energy flux method improves upon it. It demonstrates that when you eat more and exercise more — even at the same calorie balance — you maintain a faster metabolic rate and a better lean mass-to-fat mass ratio.
Research shows that a high energy flux can significantly increase your resting metabolic rate. In other words, when your energy flux is increased, there is a corresponding boost in sympathetic nervous system activity. This causes an upward shift in metabolic rate and improved nutrient partitioning.
Let’s say you are dieting, eating 2,000 calories daily while burning 2,500 calories. Because you’re in a negative energy balance of 500 calories, you should be losing weight. Yet, if you were to add 1,000 calories to your diet (3,000 calories total) and burn another thousand calories (3,500 calories total), you would see improved body composition benefits.
First, your metabolism would be about 10 to 15% higher since it won’t detect a reduction in calories.
Second, you’d increase your lean mass because your muscles would be constantly supplied with amino acids through your protein intake.
Both of these factors contribute to significant fat loss.
Third, you’d avoid feelings of deprivation since you’d be eating more. In fact, some bodybuilders consume more calories at the onset of a fat-loss phase in conjunction with increased exercise volume.
So, the take-home message is this: when kicking off an advanced nutrition program, boost both your total calorie burning and your total food intake. As a general rule, the best fat loss happens when you exercise 7 to 10 hours a week and eat the right foods at the right times.
Tip #2: Time your Nutrients
If you’re not familiar with nutrient timing, you are missing out. It could be a limiting factor in improving your health, physique, and performance.
Traditional exercise nutrition focuses on what to eat and how much. Research over the last few years, however, shows that when you eat may be equally important. Think of your daily food intake as falling into one of these three categories:
Before strength training
After strength training
Rest of the day
Before you hit the gym, your focus should be to consume a whey protein shake with 5 to 10 grams of added branched-chain amino acids for cellular energy and the initiation of muscle recovery. Since maximal fat loss is your goal, avoid carbs at this time.
Within 2 to 3 hours after your workout, you should focus on consuming meals high in protein and carbohydrates and low in fat. This combination helps quickly stimulate muscle protein synthesis as well as glycogen resynthesis. The first of these meals should be a whey protein shake with added branched-chain amino acids. Have this within half an hour of finishing a workout. You can also eat some fast-digesting carbs (20-40 grams), such as white bread or a banana.
Have a whole food meal 1.5 to 2 hours after this that is rich in protein and moderate in slow-digesting carbs (sweet potatoes, brown rice, or beans).
All of your other meals will fall into the rest of the day category. Keep them high in protein and healthy fats and low in carbs. This helps keep insulin levels down while preserving muscle mass.
In the end, nutrient timing allows you to take advantage of specific windows of opportunity when protein and carbohydrates are most efficiently used. Under these conditions, the perfect balance between fat loss and muscle preservation can be achieved.
Tip #3: Burn Fat with Fish Oil
Omega-3 fats such as flax oil and fish oil can boost resting metabolic rate by 300 to 400 calories per day. In addition, research indicates that fish oil can improve carb tolerance and decrease inflammation, and it has been found to provide a host of benefits across the health and wellness spectrum.
However, be aware that the minimal doses recommended by most manufacturers are too low to offer the physique benefit that most hard-training people seek. To get maximum benefit in fat loss, take about 1 gram of fish oil per body fat percentage up to a maximum of 30 grams. So, if your body fat is 15%, you should take 15 grams of fish oil.
After about four weeks, drop the dose to about 0.5 grams per percentage of body fat. If you don’t know your body fat percentage, go with 12 to 15 grams for the first four weeks and then cut it in half to 6 to 7 grams afterward.
Tip #4: Cycle your Calories
As your diet progresses and your calories drop, your exercise volume will have to increase. This creates a highly negative energy balance that will eventually cause a metabolic slowdown. But that’s not all; sex hormone and anabolic hormone output will also diminish. This means your fat loss progress will drop while muscle begins to waste away.
To prevent this from happening, start cycling your calories in the later stages of the fat loss program (about the 8 to 10-week mark). But instead of just cycling calories, cycle your macronutrients as well. One great way to do this is to devise four different menu plans, such as those below.
Menu 1: Low calories, lower carbs, low fat: Monday, Tuesday, Friday, Saturday
9 calories per pound of bodyweight
50-70 grams of carbs per day
30-60 grams of fat per day
·Protein makes up the rest of your calories
Menu 2: Moderate calories, higher carbs, low fat: Thursday
11 calories per pound of bodyweight
100-140 grams of carbs per day
30-60 grams of fat per day
Protein makes up the rest of your calories
Menu 3: High calories, high carbs, high fat: Sunday
13 calories per pound of bodyweight
200-280 grams of carbs per day
60-120 grams of fat per day
Protein makes up the rest of your calories
Menu 4: High calories, low carbs, high fat: Thursday
13 calories per pound of bodyweight
30-50 grams of carbs per day
60-120 grams of fat per day
Protein makes up the rest of your calories
By varying your amounts of calories, carbs, and fats, you prevent falling into starvation mode and make your fat loss more continuous. In addition, a varied diet like this one is psychologically easier to follow.
Tip #5: Supplement with BCAAs and Creatine
Many dieters find that their muscle mass starts to drop off as a diet continues. To help combat this, try supplementing with BCAA’s and creatine. The BCAAs, especially leucine, have powerful anti-catabolic effects that can help stimulate protein synthesis and a positive protein balance.
Creatine can assist in the preservation of muscle cell volume as well as performance during a low-calorie phase. Both supplements can also aid fat loss, and together, they can help prevent muscle loss during a strict diet.
The best strategy is to take 5 to 10 grams of BCAA’s with breakfast, pre-and post-workout shakes, and a meal late in the day. Take 3 to 5 grams of creatine with your pre-and post-workout shakes. On rest days, take your creatine with your BCAAs at breakfast.
Tip #6: Eat More Whole Food
When you follow advanced dieting principles that aim to take you into the land of single-digit body fat percentages, you will be hungry. In fact, sometimes you’ll be famished. So ensure that most of your calories come from whole foods instead of shakes.
Whole food meals consisting of lean meats, healthy fats, vegetables, and unprocessed carbohydrates are slower to digest, keeping you satisfied longer. In addition, these foods deliver a steady supply of blood glucose and amino acids between meals.
Although protein shakes are more convenient, they can leave you feeling unsatisfied, causing you to reach for a snack much sooner. As your calorie intake decreases, fill up on whole foods for an easier time sticking to your diet. Of course, you should continue drinking protein shakes around workouts, as they will help build more muscle.
Tip #7: Improve your Sleep
Most people do not associate fat loss with sleep quality. There is, in fact, a huge link between the two. Not getting enough sleep not only triggers carbohydrate cravings but also stimulates appetite-increasing hormones and muscle-wasting stress hormones such as cortisol.
Interestingly, many dieters find it difficult to fall asleep and stay asleep as their energy balance declines. That is bad news for fat loss. If you begin to suffer from sleep abnormalities, try one of these two courses of action:
If you think you might suffer from elevated levels of evening cortisol, try taking 100 to 200 mg of Phosphatidylserine at dinner and another 100-200 mg before bed. Phosphatidylserine effectively decreases cortisol levels so you can fall asleep again. It is a phospholipid molecule found in cell membranes, particularly in the brain. It is important for normal cellular function and has been shown to have potential benefits for memory and cognitive function.
If you don’t believe it’s a cortisol issue, try supplementing with ZMA. Magnesium will help improve your sleep quality, while zinc and magnesium together can help boost fat loss and size and strength gains.
Note: The content on Fitness Volt is for informative purposes only. Do not take it as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Conclusion
By building your cutting diet around the foods, herbs, and spices profiled in this article, you’ll ensure that you optimize every calorie you put in your body. Be sure to get plenty of lean protein spread throughout the day, along with those complex carbs around your workouts, and aim for a 10-15% calorie reduction of your TDEE. Then adjust as needed to get the results you’re after. Remember, experimentation and adaptability are keys to a successful cutting program.
References
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Tey SL, Brown R, Gray A, Chisholm A, Delahunty C. Nuts improve diet quality compared to other energy-dense snacks while maintaining body weight. J Nutr Metab. 2011;2011:357350. doi: 10.1155/2011/357350. Epub 2011 Aug 10. PMID: 21845219; PMCID: PMC3154486.
Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020 Mar 1;11(2):224-236. doi: 10.1093/advances/nmz065. PMID: 31329250; PMCID: PMC7442370.
Vidović BB, Milinčić DD, Marčetić MD, Djuriš JD, Ilić TD, Kostić AŽ, Pešić MB. Health Benefits and Applications of Goji Berries in Functional Food Products Development: A Review. Antioxidants (Basel). 2022 Jan 27;11(2):248. doi: 10.3390/antiox11020248. PMID: 35204130; PMCID: PMC8868247.
Oyenihi AB, Belay ZA, Mditshwa A, Caleb OJ. “An apple a day keeps the doctor away”: The potentials of apple bioactive constituents for chronic disease prevention. J Food Sci. 2022 Jun;87(6):2291-2309. doi: 10.1111/1750-3841.16155. Epub 2022 May 3. PMID: 35502671; PMCID: PMC9321083.
Ramel A, Martinez JA, Kiely M, Bandarra NM, Thorsdottir I. Effects of weight loss and seafood consumption on inflammation parameters in young, overweight and obese European men and women during 8 weeks of energy restriction. Eur J Clin Nutr. 2010 Sep;64(9):987-93. doi: 10.1038/ejcn.2010.99. Epub 2010 Jun 16. PMID: 20551965.
Lerman-Garber I, Ichazo-Cerro S, Zamora-González J, Cardoso-Saldaña G, Posadas-Romero C. Effect of a high-monounsaturated fat diet enriched with avocado in NIDDM patients. Diabetes Care. 1994 Apr;17(4):311-5. doi: 10.2337/diacare.17.4.311. PMID: 8026287.
Maron DJ, Lu GP, Cai NS, Wu ZG, Li YH, Chen H, Zhu JQ, Jin XJ, Wouters BC, Zhao J. Cholesterol-lowering effect of a theaflavin-enriched green tea extract: a randomized controlled trial. Arch Intern Med. 2003 Jun 23;163(12):1448-53. doi: 10.1001/archinte.163.12.1448. PMID: 12824094.
Ng KW, Cao ZJ, Chen HB, Zhao ZZ, Zhu L, Yi T. Oolong tea: A critical review of processing methods, chemical composition, health effects, and risk. Crit Rev Food Sci Nutr. 2018;58(17):2957-2980. doi: 10.1080/10408398.2017.1347556. Epub 2017 Aug 24. PMID: 28678527.
Silver HJ, Dietrich MS, Niswender KD. Effects of grapefruit, grapefruit juice and water preloads on energy balance, weight loss, body composition, and cardiometabolic risk in free-living obese adults. Nutr Metab (Lond). 2011 Feb 2;8(1):8. doi: 10.1186/1743-7075-8-8. PMID: 21288350; PMCID: PMC3039556.
Zare R, Heshmati F, Fallahzadeh H, Nadjarzadeh A. Effect of cumin powder on body composition and lipid profile in overweight and obese women. Complement Ther Clin Pract. 2014 Nov;20(4):297-301. doi: 10.1016/j.ctcp.2014.10.001. Epub 2014 Oct 13. PMID: 25456022.
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YouTuber MrBeast Shares Epic Weight Loss Transformation
Social media sensation James Stephen Donaldson, popularly known as MrBeast, is the most-subscribed individual user on YouTube. He made a name for himself as a teenager and continued to evolve his content over the years to expand his reach. In a recent photo shared on Twitter, MrBeast showed off his epic weight loss transformation.
MrBeast gained a passion for creating content at 13 years old. He first rose to prominence for a “counting to 100,000” video he did in 2017 and has since skyrocketed in fame with a varied range of content, including, survival challenges, vlogs, philanthropic work, and more. He stands as one of the highest-earning influencers in the space with an estimated net worth of $500 million. He also got awarded the Favorite Male Creator award twice in a row at the Nickelodeon Kids’ Choice Awards.
With over 163 million subscribers on his main channel, he is regarded as one of the most influential people on the planet. Besides MrBeast, he also operates other channels such as MrBeast Gaming, Beast Reacts, MrBeast2, and Beast Philanthropy, with each channel dedicated to a niche cause.
There have been a few instances of celebrities revamping their physiques for a healthier lifestyle. In Feb. 2021, strongman icon Eddie Hall weighed over 432 pounds (196-kg) during his days of competition and dropped down to 355lbs (161-kg) in preparation for his boxing match with fellow legend Hafthor Bjornsson, who also achieved a similar feat by cutting down more than 110 pounds.
Rapper Bust Rhymes left the fans stunned with his insane weight loss transformation in Jan. 2021. Having lived an unhealthy lifestyle of partying for years, Busta turned his life around after discovering he had polyps in his throat and managed to shed over 100 pounds.
Former pro wrestler Mark Henry inspired fans with a crazy transformation photo after losing more than 80 pounds in May 2021. While he still had 20 pounds more to drop for his goal weight, fans were in awe of how different he looked. Hollywood A-lister Will Smith gave fans a look into his weight loss transformation with a brutal ab workout in Jun. 2021. Since he had gained belly fat, his focus was to trim down his physique and get back to his fitter self.
MrBeast Shares Impressive Weight Loss Transformation
In a recent tweet, MrBeast showed off his epic weight loss transformation with a before and after photo of the significant amount of weight he dropped. He credited the transformation to walking 12,500 steps and weight training regularly, in addition, to presumably a clean and healthy diet.
“Woke up and realized I was obese so I started lifting and walking 12,500 steps a day,” he wrote. “Still got a long way to being yoked but I’m happy with my progress so far.”
Woke up and realized I was obese so I started lifting and walking 12,500 steps a day. Still got a long way to being yoked but I’m happy with my progress so far ? pic.twitter.com/wFKpUHia52
— MrBeast (@MrBeast) June 29, 2023
Basketball legend Shaquille O’Neal suffered a string of personal challenges that led him to pick up unhealthy eating habits after the onset of the COVID-19 pandemic. The four-time NBA champion ended up putting on weight after consuming several sandwiches and other junk food. Eventually, he got back on track and lost about 25 to 30 pounds.
Considering how popular MrBeast is, his latest offering will certainly inspire many to lead a healthier lifestyle and get in shape.
Published: 29 June, 2023 | 2:53 PM EDT
69-yo Robert F. Kennedy Jr. Goes Viral with Jacked Shirtless Workout Update at Gold’s Gym
Environmental lawyer and politician Robert Francis Kennedy Jr. is the nephew of former US president John F. Kennedy. After announcing his plans to earn the Democratic nomination for the presidency, his popularity skyrocketed. In a recent video post on Twitter, RFK Jr. went viral for his jacked physique while performing pushups shirtless at the iconic Gold’s Gym in Venice Beach, CA.
Robert F. Kennedy Jr. was admitted to the New York Bar in 1985 after he got promoted to senior attorney at Riverkeeper. He specializes in environmental law and has been a part of several high-profile cases. He promotes environmental justice and protection through lobbying and public activism.
Kennedy joined forces with environmental lawyer Kevin Madonna to found a law firm, called Kennedy & Madonna, LLP, for helping plaintiffs against polluters in 2005. The firm rose to prominence for litigating on behalf of the Ramapough Mountain Indian Tribe against the Ford Motor Company, which was featured in the HBO documentary Mann v. Ford in 2010.
Having worked together on the case against SoCalGas company after the Aliso Canyon gas leak, RFK Jr. teamed up with Morgan & Morgan law firm in 2016. The group sued Monsanto on behalf of plaintiffs affected by exposure to the company’s glyphosate-based herbicide called Roundup. They followed up with a class action lawsuit against Monsanto and another against Columbia Gas of Massachusetts in Sep. 2018.
Over the last two years, Kennedy became notorious for his contrarian views. He emerged as a leading force against public health regulation policies that arose after the onset of the COVID-19 pandemic. He’s criticized vaccine mandates and called for a reform in the pharmaceutical industry.
RFK Jr. hinted at a potential run for president in 2024 three months ago. He revealed his wife was no longer against the idea and filed his candidacy for the Democratic presidential nomination a month later. His appearance on the massively popular Joe Rogan Experience podcast sparked a heated debate about the effectiveness of COVID vaccines. Pediatrician Peter Hotez, who designed a COVID-19 vaccine, dismissed Kennedy’s views as dangerous. Then, Kennedy’s social media presence expanded after he was seen looking jacked while performing bench presses shirtless in the sun.
69-yo Robert F. Kennedy Jr. Goes Viral with Jacked Shirtless Workout Update at Gold’s Gym
In a recent tweet, Robert F. Kennedy Jr. shared a clip of himself performing push-ups shirtless at Gold’s Gym. The 69-year-old made headlines for his jacked physique.
“Getting in shape for my debates with President Biden!,” he wrote.
Getting in shape for my debates with President Biden! pic.twitter.com/ns8MdJVlmx
— Robert F. Kennedy Jr (@RobertKennedyJr) June 25, 2023
Reactions from the fans came flooding in following the video.
“Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakn’ huge, solid, thick and tight you can get. Thanks for the motivation,” wrote a user.
“Not going to lie.. im kinda motivated to restart my workouts.,” commented another.
“wow, impressive to see! First bodybuilding president,” wrote one.
“First President doing shirtless push ups,” one responded.
Martial artist and actor Scott Adkins weighed in with his support for RFK Jr.
“Absolutely fantastic shape for your age Sir.”
RELATED: Our Backs Hurt Just Watching Donald Trump Jr.’s ‘Personal Record’ Deadlift Video
Robert F. Kennedy Jr.’s latest upload shows he prioritizes his health in addition to keeping up with current events. Fans look forward to seeing him make a play for the Oval Office next November.
Published: 27 June, 2023 | 6:26 PM EDT
$33,500 IFBB PRO LEGION MEN’S PHYSIQUE CASH PURSE. OLYMPIA CHAMP ERIN BANKS TO COMPETE.
ALPHALETE has committed to the Legion Sports Fest as a TOP sponsor PLUS contributed to the IFBB Pro Men’s Physique cash purse, creating the second largest Men’s Physique cash purse in the world after the Mr. Olympia. Already the current Olympia champ ERIN BANKS has committed to competing in the IFBB Pro Legion!
Erin Banks has taken to social media to call out other top IFBB Pro Men’s Physique champs, challenging them to face him on the Legion Stage. The IFBB Pro Legion is a last-chance qualifier for the Mr. Olympia. Given that the NPC and IFBB Pro Legion’s head judge is Tyler Manion who is also the Mr. Olympia head judge, all of the top IFBB Pros are expected to show up to the Legion stage for feedback before they fight for the biggest bodybuilding title in the world.
Alphalete is joining the Legion Sports Fest as a top sponsor in the massive fitness expo now known as the biggest and most important NPC and IFBB Pro event on the west coast. Christian Guzman, owner of Alphalete has wants the world to see how important it is for companies to commit the athletes to ensure the future of our sports. He hopes to see other sponsors following his lead.
2023 Adela Garcia Classic Pro Results
The 2023 Adela Garcia Classic Pro took over Austin, Texas for the first weekend of June. Competitors from the Fitness category brought their best with the intention of earning their invite to the sport’s most significant event, Mr. Olympia.
In 2023, athletes have fewer months to qualify for the event and the point system was removed, which makes earning passage to the contest even more difficult. The 2023 Olympia competition is scheduled to take place November 2-5 in Orlando, Florida.
Whoever claims gold this weekend in Austin, will have the opportunity to face the reigning two-time Fitness Olympia queen Missy Truscott, who is known for pulling off extravagant and creative individual routines.
Currently, fans expect Aurika Tyrgale to deliver fireworks given her status as a two-time Tampa Pro winner. Her exciting routines and endurance always make for thrilling contests. She will face Savannah Byczek, who enters this show having graced the Olympia stage four times. In addition, Ashley Downes intends to put on a statement performance after taking time away from the stage in 2022.
2023 Adela Garcia Classic Pro Results
Fitness
Winner — Darrian Tissenbaum
Second Place — Amber Steffen
Third Place — Aurika Tyrgale
Fourth Place — Savahannah Byczek
Fifth Place — Ashley Downes
Sixth Place — Amanda Sink
Seventh Place — Marlaina Shrives
Eighth Place — Ellie Ambs
Ninth Place — Leila Hughel-Deeds
2023 Adela Garcia Classic Pro Scorecard
Fitness Volt congratulates the winner!
Published: 3 June, 2023 | 11:49 PM EDT
Liver King Claims 149 Days of Being Natty, Shows off Extremely Shredded Physique
Internet sensation Liver King, real name Brian Johnson, has been on the journey to redeem himself after getting exposed for lying about his steroid use. He promised to get off gear in hopes of persuading his audience about the effectiveness of his ancestral lifestyle. In a recent Instagram story, Johnson showcased his shredded physique after claiming to be natty for 149 days.
Social media fitness influencer Liver King quickly became one of the most recognizable figures in the space with his jacked physique, insane workouts, and unique diet made up exclusively of raw meat and organs, such as liver, kidney, bone marrow, and bull testicles. He advocates for a natural lifestyle based on the nine ancestral tenets and boasts a massive following of over 2 million on Instagram.
Johnson faced accusations of steroid use based on his monstrous build. He denied the allegations in numerous media appearances, crediting his health to his primal lifestyle. However, he got caught lying about using gear after PED (performance-enhancing drugs) expert Derek of More Plates More Dates presented leaked emails showing his alleged steroid cycle and blood work.
Following the exposé, Johnson came clean about deceiving his audience in an apology message. He admitted to being on steroids and even thanked Derek for bringing the issue to light. However, Derek was not impressed as he called out Johnson for not being sincere in his apology and hinted that there might be more to the story.
Liver King / Instagram
Johnson declared his plans to go natural to prove the ancestral tenets work without taking steroids. Since he had been consuming large amounts of gear, he slowly worked his way down. Then, Johnson made his way to the clinic of Dr. Barrett to dispel the rumor he got ab implants a week later. The year did not end well for him as a man from New York filed a $25 million lawsuit against his supplement companies for duping customers into buying products.
Liver King claimed to have quit steroids in a physique update earlier this year. He looked significantly downsized and revealed he dropped down to 188 pounds after going 42 hours without food. He followed up with another lean update boasting his lean look after being steroid-free for 58 days.
Liver King looks shredded after being natty for 149 days
In a recent Instagram story, Liver King showed off his lean physique after claiming to quit steroids for 149 days.
Credit: Liver King (via Instagram)
Credit: Liver King (via Instagram)
Credit: Liver King (via Instagram)
Liver King took a page out of Dwayne ‘The Rock’ Johnson’s playbook to reward himself with an epic cheat day two months ago. He devoured mammoth-sized portions of fast food including pizzas, burgers, and a range of desserts.
RELATED: Liver King on Feud with Joe Rogan: ‘I’m Obliged To Kill Him With Kindness Instead of Spears’
Johnson gave fans a look into the evolution of his physique after going without steroids for 120 days last month. Despite the discontinued use, Johnson looked ripped as ever. While Johnson claims he’s changed his ways, his latest update might raise suspicions about his natty status considering his impressive physique.
Published: 1 June, 2023 | 6:36 PM EDT
Charolette Sweeney: Defying Age and Winning Trophies -A Remarkable Fitness Journey After 50
After winning 9 trophies in figure competition after age 50, Charolette had a whole new outlook on her fitness and abilities!
When Charolette Sweeney of Riverside joined the Karla Adams Fitness Model Program, her goal was to lose some weight. What the then 50-year-old retired corrections officer didn’t know at the time was that she would soon find herself on stage, accepting trophies in figure competitions.
“I had been training for 20 years and always worked out. But just before I retired in 2010, Inoticed that what I had been doing wasn’t working anymore. My uniforms were getting a little tight. I couldn’t seem to get the weight off,” Sweeney said. “I decided to get a trainer, and that really helped me learn more about my nutrition and different ways I could train.”
It wasn’t long before Sweeney noticed results in Karla’s program, which is built on a profiling system that is customized and considers personal nutritional needs, fitness goals and physical status. Sweeney said she was surprised with her ability to quickly “lean out,” or lose body fat while building muscle mass.
“After a few months, one of the trainers suggested that I do competitions. I didn’t get a trainer to do competitions,” she said. “It took a little convincing. I didn’t want to be on stage.”
While Sweeney was hesitant, she agreed to train for figure competition, which she said falls between bodybuilding and bikini competitions. Throughout the next four years, she would find herself in about 12 different competitions, placing ahead of her competitors in many of them. In fact, she said, in her first National Physique Committee (NPC) competition for ages 45 years and older held in the Los Angeles Veterans Auditorium, she made the top five.
“I was surprised. It was a huge show and one of the biggest competitions I did. I was really nervous. I didn’t think I placed, and I started to walk off the stage to get my stuff out of the dressing room,” she said. “I didn’t know if I was posing just right. But I knew I trained hard and really stuck with the diet for it. Then a guy said, ‘Go back out.’ I stood there as they called out the winners. I couldn’t believe I got a trophy.”
After ago 50, Sweeney had won nine trophies in figure competitions and a whole new outlook on what she could accomplish.
Sweeney said training for the competitions through Karla’s program transformed her body evenmore. Her training intensified from jogging circles in the gym to jogging around the Riverside Plaza and eventually sprinting in the mountains. Her fitness routine also included a healthy dose of squats, lunges, and other body sculpting movements to prepare for competition.
In addition, Sweeney said she learned about her dietary needs and changes while training for competition. At times, she would need to eat more calories as she built more muscle mass. Other times, as the competition time would near, she would need to cut back on her food intake.
“Every few weeks the diet would change. Everything is measured and you become focused on looking at your meals. The meals on Karla’s program are all planned. You have five or six meals a day,” she noted.
Sweeney said she had never meal prepped much before she joined Karla’s program and started to train for competition, but quickly realized the importance of planning what she would eat. “When I first started working out, I just got rid of sugars. I could eat carbs and maintain weight.
Then, when I got closer to 50, I felt the weight coming on. I didn’t know how to change mydiet,” she said. “In Karla’s program, I learned that carbs were becoming a problem for me.”Sweeney said she learned to meal prep with lean meats, fish and vegetables. She said she relied on her trainer to adjust the diet for her depending on what she needed throughout her competition training.
Now, at the age of 63, Sweeney said she looks back over her time as a figure competitor and is proud of what she could accomplish. She said she has never been more in shape in her life and hopes to serve as an inspiration to others that anyone can achieve their fitness goals, no matter the age.
“If you can move, you can get in better shape,” she said. “I have seen what people can do in all kinds of health situations. I can’t take excuses from people when I have seen what people can do. You just have to want to do it and put in the work.”
Fat Loss Workout Plan For Females: Burn, Sculpt, and Slay
A glance at the cardio section of your gym will tell you that most women join a gym to lose weight. However, only a few ladies achieve their weight loss ambitions before losing motivation and dropping off their fitness regimen.
Most ladies follow a cookie-cutter workout plan for weight loss, which includes doing 30-40 minutes of cardio and finishing their training session with a couple of ab exercises. Although you must start somewhere, sticking to a vanilla fat-loss workout plan will not get you too far.
Women generally find it harder than men to lose weight. It is mostly because of years of misinformation and poor training and diet routines. Plus, several dietary and training myths have cropped up over the years, which significantly limit a woman’s physique transformation progress.
Fat loss can feel like an uphill battle, especially with contradicting fitness advice and generic workout plans that overlook the unique needs of women blasted at you from all angles.
In this article, we go over everything you need to know to build the figure of your dreams, including the basics of fat loss, the most common problems faced by women, the factors to consider for building a personalized fat loss workout plan and debunking some age-old weight loss myths. We will also go over the two best fat loss workout plans for females, the role of diet and recovery, the importance of tracking your progress, the best supplements to help you achieve your weight loss objective, and the safety precautions you must take. So, without any further ado, let’s get going.
The Holy Grail of Weight Loss
Calories in vs. calories out is the holy grail of weight loss. You must enter a calorie deficit to shed the excess body weight, meaning you must burn more calories in a day than you consume.
You could enter a calorie deficit by burning calories through exercise or lowering your daily caloric intake. Although you could maintain a negative calorie balance just by limiting your food intake or increasing your exercise frequency or intensity, you should ideally maintain a balance of the two.
Besides entering a calorie deficit through limiting food intake and exercising, you must also make significant lifestyle changes to achieve your dream figure. For example, you should take the stairs instead of the lift, bike to work instead of using your car and cook healthy meals at home instead of eating at your favorite fast food joint.
Although entering a calorie deficit sounds like something anyone could do at the drop of a hat, it is not that easy. The truth is that most people usually take two to three weeks to settle into their new routine.
Furthermore, since each person has a different weight loss objective and a starting weight, they must follow a personalized training and diet program for optimal results. You must embrace a long-term lifestyle that supports weight management and promotes overall vitality.
How Much Weight Should You Expect To Lose?
Most people quit their weight loss journey before achieving their objective as they are unsatisfied with their progress. However, this could be prevented if they were taught what to expect.
Setting big hairy audacious goals might give you an initial kick. It will, however, make you feel overwhelmed soon enough and increase your odds of cutting short your transformation journey due to subpar results.
Your physique transformation goal should be SMART:
S: Specific
M: Measurable
A: Attainable
R: Relevant
T: Time-Bound
For example, “lose 50 pounds” does not meet the ‘SMART’ criteria. Instead, your weight goal could be along the lines of “shed 16 pounds in two months.”
Now, let’s get to how much weight you can expect to lose safely. As per the JAMA, you must burn 3,500 calories weekly to lose a pound of body fat. Breaking this into a daily target gets you to cut 500 calories from your diet. [1]
According to the Centers for Disease Control and Prevention (CDC), cutting your daily caloric intake by 500-1,000 calories can result in a weekly weight loss of 1-2 pounds. Sticking to this caloric restriction range will keep your physique transformation journey gradual, steady, and sustainable. [2]
You must adjust your caloric intake depending on your experience level to get the best results. Although the CDC green lights cutting 500-1,000 daily calories from your diet, you don’t necessarily have to do it. Beginners should start with a more conservative objective. For example, a newbie should aim to maintain a 200-300 calorie deficit in the initial phase of her weight loss journey until she adjusts to her new lifestyle. Conversely, more experienced individuals can flirt with the 1,000-calorie shortfall.
Reasons Fat Loss Can Be Difficult For Women
Most of the literature on the internet about weight loss is geared towards men. This, however, can be a bottleneck for women trying to get rid of the spare tire. It’s no secret that men and women are built differently. What works for men for weight loss might not necessarily work for the ladies. Here are a few factors that can make fat loss more difficult for women:
Hormonal Fluctuations
Girls experience monthly hormonal fluctuations because of the menstrual cycle. Furthermore, there are major hormonal shifts during pregnancy and menopause. Hormonal changes can impact your metabolism, appetite, energy levels, and fat storage patterns, making fat loss more challenging.
Some ladies might also fall off track during menstruation, which is perfectly fine. Although losing weight requires strict adherence to your diet and training, you must listen to your body and step off the gas when necessary.
Furthermore, you must not feel guilty for missing a training session or eating your favorite pizza during your menstrual cycle. Negative feelings and emotions can make you feel overwhelmed, which is never good for a physique transformation.
Higher Body Fat Percentage
Women usually have a higher body fat percentage than men. It is primarily because of the differences in the hormonal structure. The ladies store more fat in their hips, thighs, and breasts, which can be more resistant to fat loss.
Until you are a professional bodybuilder, you shouldn’t be too fixated on your body fat percentage. Instead, you should aim to achieve a healthy body fat percentage according to your height, weight, and age.
Not sure what your ideal body fat percentage should be? Use our convenient online body fat percentage calculator to find out.
Lower Lean Muscle Tissue
Men generally have more lean muscle tissue mass than the ladies. For the uninitiated, muscle tissue is metabolically more active than fat tissue, meaning it burns more calories than fat. According to research, 1 pound of muscle burns seven to 10 calories daily, whereas 1 pound of fat burns only 2 to 3 calories. Since a pound of muscle burns at least two times more calories than the same amount of fat, men are at an advantage since they burn more calories throughout the day, even at rest. [3]
Furthermore, this also results in a slower metabolic rate in women. Hence, the ladies must work harder and smarter to make up the difference through exercise and a well-balanced diet.
Work and Family Responsibilities Hinder Exercise Regimens
Besides equal responsibility and workload in the office, women generally play a more prominent role in the household. Managing their professional and family obligations can leave no time to work out for most women.
If you are too busy to hit the gym, you must find an effective home workout program to help you shed the extra kilos. Adding more deliberate activity throughout the day is an excellent way to burn extra calories.
Check Out: At-Home Workouts And Exercises
Too Many Myths
“Don’t lift,” “Don’t eat too much protein,” and “Avoid supplements” are a few of the bad advice that is consistently thrown at women. Notably, most of this ill advice comes from insecure men that do not want women to outlift them or broscientists that cannot back themselves with scientific evidence.
Whenever someone tells you something that doesn’t sound correct, it probably isn’t. Also, you should develop the habit of crosschecking everything someone tells you about health and fitness. It will save you a lot of trouble in the long term.
Emotional Eating
Emotional triggers such as stress, sadness, or anxiety are often associated with binge eating. Many women turn to junk food as a coping mechanism, seeking comfort and relief. However, this can put their weight loss progress on a downward trajectory.
Emotional eating can build a negative relationship with food, leading to eating disorders and other chronic health conditions. Furthermore, binge eating often results in a caloric surplus that can sabotage weight loss goals.
You must follow a nutrient-dense, balanced whole-food diet to lose excess weight. Getting most of your calories through junk food can lead to macro and micronutrient deficiencies that can hamper your overall health, energy levels, and metabolism and make the weight loss progress more complex.
It doesn’t end here. Frequent emotional eating can disrupt your natural hunger and fullness cues, and you can expect a disruption in your daily eating pattern. Binge eating can frequently make you feel hungry at odd times throughout the day, increasing your chances of overeating. Snacking late at night causes you to store most of that food in the form of visceral fat.
Although weight loss might be a little more complex for women than their counterparts, it isn’t impossible. The ladies might have to work a little harder than their male counterparts to achieve the same results.
Problems With Fat Loss Workout Plans For Females
Knowing the most common weight loss workout problems for women will help you avoid these pitfalls and put you on a fast track to achieving your dream figure.
Lack of Personalization
As mentioned earlier in this article, most ladies make the mistake of following a generic workout program. Ladies that start on the wrong foot will have subpar results and will have to refocus their energies down the line, which will cost them much more time and effort.
No two people are the same. They will react to different exercises uniquely. Furthermore, a fat loss program might help an individual lose belly fat, but if your primary objective is to fix your bat wings, you will face disappointment in the end.
You must follow a personalized training program that caters to your unique needs. It should also consider your experience level. Punching above your weight class will limit your performance and significantly increase your risk of injury while training.
Remember, there is more than one way to skin the cat. Contrary to what most people think, you don’t have to die on the treadmill to lose weight. The main objective is to lose weight by entering a calorie deficit, which can be achieved while engaging in your favorite physical activities like swimming, dancing, biking, or lawn mowing. You do you.
Check out: Calories Burning Calculators
Too Much Cardio and Avoiding Weight Training
It is not a coincidence that the cardio section in gyms around the world is flooded by women. It is the result of years of misinformation. Women have been made to believe that lifting weights can make them look manly. However, nothing could be further from the truth.
Women do not produce enough testosterone naturally to build the same muscle mass and definition as their male counterparts. On the flip side, lifting weights can help women build a toned and perfectly carved figure.
Overemphasizing long-duration steady-state cardio can result in a loss of muscle mass, which can be counterproductive in women, especially those with a normal BMI. Doing too much cardio will make you skinny. However, it is the hourglass figure that most ladies are chasing.
Overlooking Progressive Overload
Resistance training should be a part of your exercise routine, as building muscle mass can improve your calorie-burning rate. However, sticking to the same training regimen for an extended period can lead to a muscle and strength plateau.
You must progressively overload your muscles to ensure you make consistent progress. Progressive overload can be achieved by increasing the frequency, volume, intensity, duration, or poundage of your workouts. You could also incorporate advanced training principles like super sets, drop sets, and intraset stretching into your training regime to challenge yourself.
Using HIIT (high-intensity interval training) workouts is another effective way of moving toward your training objective. Ensure you incorporate suitable progressive overload techniques for fat loss into your training regimen as per your experience level.
Following a Boring Routine
Getting bored of your exercise regimen is one of the fastest ways of dumping your weight loss goal and the fitness lifestyle and returning to your old ways. You must keep things interesting by adding new variables.
For example, if you started your fitness routine by running outdoors five days a week, you could switch two of those days into a strength training session. Once you master some of the exercises, add more complex movements like the snatch and clean and jerk into your regimen.
After you get decent at weight lifting, add a gymnastics day to your workout program. Remember, monogamy is best limited to intimate relationships. Incorporating diverse exercises, training methods, and workout formats into your exercise regime will enhance your skill set without making you feel overwhelmed. Furthermore, you could sign up for competitions like a half marathon in your city to challenge yourself.
You Must Rest
In contrast to what pop culture has been feeding us, rest is not for the weak. Even the strongest of the strong ensure they get a good night’s sleep each day. Rest is when your body recovers and rebuilds. Get seven to eight hours of sleep each night to give your body enough time to rest and recover.
Additionally, advanced lifters that follow an intense training regimen should take two to three rest days a week to allow their muscles to recover from the brutality they put them through. So, sit back, grab your protein shake, and relax. You don’t have to kill it every day in the gym to lose weight and achieve your dream figure.
Back It Up
No, we aren’t going Prince Royce on you.
You must back up your workout routine with a solid diet and recovery program. You break down muscle during your workouts. They grow back bigger and stronger outside the gym. Determine your daily caloric objective and use an appropriate macronutrient split to ensure optimal recovery.
Furthermore, you must keep your stress levels under check as they can wreak havoc on your weight loss journey. Too much stress can increase cortisol production in your body, which can make your body hold onto excess body fat. Addressing lifestyle factors holistically alongside exercise is crucial for comprehensive and sustainable fat loss.
Hire a Trainer and a Nutritionist
Most people try to do everything on their own. Not only does it return poor results, but it also significantly increases their risk of injury. Hiring a trainer will ensure that you are following a personalized training program that caters to your unique needs. A trainer will also teach you the correct exercise form, helping you get the best bang for your buck while reducing the odds of injury.
Getting your trainer and nutritionist to work together will do wonders for your weight loss journey. It will help you enter a calorie deficit while adhering to your lifestyle, which will help you stick to your fitness routine. Seeking a professional’s help might cost you a little money upfront, but it will pay dividends in the long run.
Factors To Consider While Designing a Flat Loss Workout Plan For Females
If the process is correct, your chances of success increase by manifold. Here are the factors to keep in mind while creating a fat-loss workout plan for females to increase effectiveness and suitability:
Individual Goals and Fitness Level
We cannot stress this enough. So many ladies leave so much on the table by sticking to a vanilla training program. You must choose a fat loss workout program as per your experience level, current physique, and objectives.
Furthermore, you must break down your objective into smaller goals. Small wins every week will keep you motivated and moving in the right direction. As you progress through your training program, you will gain experience, skills, strength, and endurance. You must readjust your training program every few weeks to ensure you constantly challenge yourself.
Tracking your progress will keep you accountable. Maintaining a training and diet journal and taking body measurements and pictures weekly will keep you focused on your transformation journey. Share your training objectives with your friends, family, and trainer for better accountability. Telling your loved ones about your fitness goals will also make you push harder toward your goals. It might also motivate your near and dear ones to join you on your transformation journey.
Metabolic Rate and Hormonal Influences
Women generally have a lower metabolic rate than men. Hence, a fat loss workout plan for females must include high-intensity interval training (HIIT) workouts and strength training to speed up their metabolism and, ultimately, their fat loss progress.
Women’s training programs should also account for their hormonal fluctuations. You cannot expect a girl to crush a workout on a heavy-flow day. Hormonal changes caused by menstrual cycles, pregnancy, or menopause, can affect performance, energy levels, and recovery.
You should also be open to modifying and adjusting your training program on the fly to account for your menstrual cycles. Although online fitness influencers might tell you to push through the pain and leave it all on the gym floor, it is not always worth it. Listen to your body and retreat when your body is telling you to.
Also, feel free to switch your strength training sessions with lighter physical activity, like going for a 20-30 minute walk during menstruation, if you can handle it.
Training Frequency
Your training frequency will depend on your schedule, availability, and fitness level. Beginners should start their training journey with three to four weekly training sessions. They can up the ante as they gain more experience and do six workouts weekly.
Interestingly, as a lifter gets more experienced, they usually lower their training frequency as they can get much more work done in a single workout. An advanced lifter can need two to three recovery days to allow their muscles enough time to recover between workouts.
Also, feel free to cut back on your training frequency if you feel too beat up after a workout. You must be nimble with your training regimen and modify it according to how you feel. However, you must not use this as an excuse to skip workouts. Following a balanced training regime is like walking a tightrope. Do too much too soon, and you risk losing your balance and falling off. Conversely, analysis paralysis leads to no progress.
Workout Intensity and Volume
You must program your training intensity and volume as per your experience level. Initially, you should focus on compound movements and learn the correct exercise form.
Feel free to step on the gas and ramp up your workout intensity and volume as you gain more experience. That said, you should aim for consistency and a balance between challenging workouts and adequate recovery for optimal fat loss progress.
Use HIIT workouts and advanced training principles to spike your training intensity and volume. However, ensure you are not sacrificing your exercise form to do more, as it can increase your risk of injury.
Remember, you don’t always have to do more to lose weight. Going all out in each workout can lead to overtraining, which can result in a weight loss plateau. Pull back your training intensity and volume if you feel sore and need more time to recover.
Also, since you must cut your calories to lose weight, you shouldn’t increase your training volume and intensity significantly simultaneously, as it can put your body under major stress. Use linear progression in everything you do in your weight loss journey.
Exercise Selection
Each exercise requires a different technique. You must always design your workout program considering the exercises you can do with the perfect form.
If you are a beginner, you should first focus on spending a few weeks learning the correct training technique before starting a workout program. Learning exercise techniques during a workout can hamper your training intensity.
Beginners should always start with compound exercises as they help work multiple muscle groups and can improve your mind-muscle connection and build a solid foundation. Multi-joint lifts are also more effective at burning body fat than single-joint exercises.
Nonetheless, a balanced training regimen should include a balance of compound and isolation exercises for muscular training and an adequate amount of cardiovascular training for optimal weight loss progress. Incorporate steady-state cardio and high-intensity interval training (HIIT) into your training regimen to optimize fat burning.
Progression
Progressive overload is the name of the game in any workout program, whether you are trying to build muscle mass and strength or lose body weight. Following the same rep and set scheme or using the same weights for a prolonged period will lead to stagnation.
Sticking to the same routine also leads to boredom. An uninspiring training regimen is one of the most common reasons why most people quit their training regimen before achieving their goals.
Your workout program should include a variety of exercises, training methods, and workout formats to keep things interesting. Aim at using slightly heavier loads or doing more reps, sets, or exercises in each workout to challenge your muscles constantly.
Flexibility, Mobility, and Adaptability
Flexibility and mobility are often overlooked in weight loss and strength training regimens. Working on your mobility can improve your overall functionality and your performance in daily activity. On the flip side, neglecting it can increase the risk of injury.
You could work on your mobility by incorporating static and dynamic mobility exercises in your warm-up and cool-down routines. A 10-minute warm-up can prepare you for your workout and help improve your range of motion, whereas a 10-minute cool-down improves your blood flow and kickstarts your recovery process. Yoga is a great way to work on your flexibility and mobility and reduce your stress levels.
Besides physical flexibility, you should also program flexibility into your training regimen. You should be able to adapt your workout routine according to different settings, such as home workouts, gym sessions, or outdoor activities. Being on the road should never be an excuse to skip a training session.
Recovery
Recovery isn’t limited to a rest day. It is much more than that. Recovery also involves the rest duration between sets, the days you must wait before training the same muscle group again, nutrition, and supplementation.
You must check all the boxes to make the necessary progress in your fat loss journey. Recovery is crucial for muscle repair, growth, and overall progress. Plus, you must avoid overtraining, as it can lead you to a plateau, increase your risk of injury, and hamper your overall health and well-being. You should consult a healthcare professional if you sense lackluster recovery even after giving your ample time off training.
Debunking Common Myths About Female Fat Loss
Here are some of the undying myths about female fat loss:
You Can Spot-Reduce Belly Fat
Most people have some trouble areas. Some gain excess fat in their bellies, whereas others gain underarm fat, known as bat wings. While some fitness influencers are big on selling herbal teas, tummy-cut gels, and sauna belts, you must know that spot-reducing fat from a specific body part isn’t possible.
That said, you can target specific muscle groups to improve their aesthetics. For example, after you have shed the excess belly fat by maintaining a calorie deficit, you can build a carved six-pack by performing your favorite ab exercises.
Lifting Weights Will Make A Girl Look Manly
Women do not naturally produce enough testosterone to build the same muscle mass as men. On the contrary, lifting weights can help women build toned and shapely figures. Plus, it will make them stronger, which will improve their performance in daily tasks.
Cardio is the Best Way To Lose Fat For Women
Weight loss ultimately depends on calories in vs. calories out. As they say, you cannot out-train a bad diet. You must maintain a calorie deficit to lose weight. Exercise can help expedite your weight loss progress by helping you burn more calories, but it isn’t necessary. You can also burn the same amount of calories in a strength training workout as cardio.
Check Out: Calories Burned Weight Lifting & Bodyweight Exercise Calculator
You Must Skip Meals To Lose Body Fat
Many ladies skip meals in hopes of losing weight. Missing meals or severely restricting calories is not a sustainable or healthy approach to fat loss. It can lead you to develop a negative relationship with food, which could result in eating disorders. Contrary to what most people believe, you can maintain a calorie deficit by eating small 4-5 meals spread out evenly throughout the day. Eating small and regular meals will prevent nutrient deficiencies, muscle loss, slowed metabolism, and negative effects on overall well-being that are caused by missing meals.
Next Read: 26 Exercises For Flabby Arms and Bat Wings (Workouts and Diet Tips Included)
The 2 Best Fat Loss Workout Plans For Females
Given below are two high-intensity workout programs to help you lose weight. The first training routine focuses on strength training exercises, whereas the other mainly includes bodyweight cardio exercises that can be done at your home.
You could alternate between the two workout regimens every week or stick to one training routine for 12 weeks before moving on to the next.
HIIT Strength Training Fat Loss Workout Plan For Females
Use an appropriate weight for each exercise that allows you to perform the recommended reps with a picture-perfect form. As you gain more experience, you can make these workouts more challenging by using advanced training techniques, such as drop sets and super sets.
Day 1: Full Body Workout
S. No.
Exercise
Set
Reps
Rest
1
Air Squat
3
15-20
30-sec
2
Barbell Bench Press
3
15-20
30-sec
3
Lat Pulldown
3
15-20
30-sec
4
Dumbbell Shoulder Press
3
15-20
30-sec
5
Biceps Curl
3
15-20
30-sec
6
Crunch
3
15-20
30-sec
7
HIIT Cardio
1
15 minute
–
Day 2: Upper Body and Core
S. No.
Exercise
Set
Reps
Rest
1
Push-Up With Knee Tuck
3
15-20
30-sec
2
Dumbbell Bench Press
3
15-20
30-sec
3
Lat Pulldown
3
15-20
30-sec
4
Arnold Press
3
15-20
30-sec
5
Dumbbell Biceps Curl
3
15-20
30-sec
6
EZ Skull Crusher
3
15-20
30-sec
7
Plank
3
30-60 secs
30-sec
8
High Knee
3
60 secs
30-sec
9
HIIT Cardio
1
15 minute
30-sec
Day 3: Rest
Day 4: Lower Body and Cardio
S. No.
Exercise
Set
Reps
Rest
1
Barbell Back Squat
3
15-20
30-sec
2
Walking Lunge
3
15-20
30-sec
3
Leg Extension
3
15-20
30-sec
4
Leg Curl
3
15-20
30-sec
5
Romanian Deadlift
3
15-20
30-sec
6
HIIT Cardio
1
15 minute
–
Day 5: Full Body
S. No.
Exercise
Set
Reps
Rest
1
Jump Squat
3
15-20
30-sec
2
Machine Cable Fly
3
15-20
30-sec
3
Seated Cable Row
3
15-20
30-sec
4
Side Lateral Raise
3
15-20
30-sec
5
Dumbbell Hammer Curl
3
15-20
30-sec
6
Cable Rope Crunch
3
15-20
30-sec
7
HIIT Cardio
1
15 minute
–
Day 6: Cardio
On this day, you must perform two cardio workouts. The first will be a 30-45 minute low-intensity steady state (LISS) workout that must be done first thing in the morning fasted, and the second cardio workout will be a 15-minute HIIT session in the evening.
LISS Cardio: 30-45 minutes (Morning)
HIIT Cardio: 15 minutes (Evening)
You can use your favorite cardio equipment for the cardio workouts. We recommend switching your cardio routine weekly to make your workouts more enjoyable. If you hit the treadmill in the first week, consider going for a hike in the second week.
Day 7: Rest
Feel free to scale these workouts according to your experience levels. Beginners can reduce the number of sets and reps they perform for each exercise, whereas advanced athletes should aim to complete the workout as prescribed.
HIIT Cardio Fat Loss Workout Plan For Females
These cardio HIIT workouts require you to push the intensity as hard as possible. Stick to the recommended rep and rest time for optimal results.
Also, you should not become a couch potato during your rest days on either of these fat-loss workout plans. Go for a 20-30 minute walk, or use your favorite cardio machine. Active recovery days help speed up your recovery process and prepare you for your next workouts.
Day 1
This HIIT circuit includes seven exercises, and you must complete two rounds. Perform each exercise for 60 seconds. You are allowed a 30-sec rest after completing each movement. Rest for two minutes after completing the first round. You must complete this HIIT cardio circuit within 22 minutes.
S. No.
Exercise
Time
Rest
1
Burpee
60-sec
30-sec
2
High Knees
60-sec
30-sec
3
Plank Jack
60-sec
30-sec
4
Air Squat
60-sec
30-sec
5
Mountain Climber
60-sec
30-sec
6
Rope Jump
60-sec
30-sec
7
Push-Up
60-sec
120-sec
Day 2
This is a killer 10-minute HIIT workout for folks on a tight schedule. Go all-out in this workout and leave nothing in the tank. The day two workout involves 60 seconds of work followed by 10 seconds of rest. Put the pedal to the metal in this one!
S. No.
Exercise
Time
Rest
1
Bear Crawl
60-sec
10-sec
2
Box Jump
60-sec
10-sec
3
Push-Up
60-sec
10-sec
4
Mountain Climber
60-sec
10-sec
5
Jump Squat
60-sec
10-sec
6
Ball Slam
60-sec
10-sec
7
Bicycle Crunch
60-sec
–
Day 3: Rest
Day 4: Tabata
Tabata consists of eight rounds of 20 seconds of work, followed by 10 seconds of rest, for a total of four minutes. This workout will take you 26 minutes to complete. Remember, Tabata circuits should be an all-out effort.
S. No.
Exercise
Time
Rest
1
High Knee
20-sec
10-sec
2
Rest
60 seconds
3
Jumping Lunge
20-sec
10-sec
4
Rest
60 seconds
5
Lying Leg Raise
20-sec
10-sec
Day 5: EMOM
Every minute on the minute (EMOM) is a HIIT workout that will get your heart racing. EMOM workouts involve one-minute exercise sets with built-in rest. You must complete the exercise as quickly as possible without compromising your form and use the remainder of the minute to rest.
Do two rounds of the following workout:
Minute
Exercise
Reps
1
Push-Up
10
2
Squat
10
3
Crunch
15
4
Jumping Jack
20
5
Diamond Push-Up
10
6
Jumping Lunge
16
7
Burpee
10
8
Box Jump
10
9
Lying Leg Raise
20
10
Russian Twist
20
Day 6: AMRAP
As many reps as possible, popularly known as AMRAP, is one of the most brutal forms of HIIT workouts. You are racing against yourself in an AMRAP workout. Push your workout intensity to perform as many reps as possible in a given period. Then, you must try to beat your previous record when you do this workout the next time.
There is no designated rest time in an AMRAP workout. You do as much work as possible in a single go and then take a breather. Most exercisers limit their rest to the time taken to transition between exercises.
Do as many rounds as possible in 12 minutes:
S. No.
Exercise
Reps
1
Burpee
10
2
Jump Squat
15
3
Crunch
20
4
Push-Up
15
5
Hanging Leg Raise
10
6
Jump Rope
10
7
V-Up
10
Day 7: Rest
The Role of Diet
Simply put, there is no way that you can achieve your dream figure without controlling what you put in your body. You must be mindful of your diet and ensure you are maintaining a calorie deficit.
How to maintain a calorie deficit?
There are two main ways to ensure you are in a calorie deficit. First, you could use an online today daily energy expenditure (TDEE) calculator to estimate how many calories you should consume each day to reach your body transformation goal.
You could also track your daily calorie intake using a calorie-tracking app like MyFitnessPal. Log your food intake in the app for five days; that will be your average daily calorie intake. As per the CDC guidelines, deduct 500-1,000 calories from your daily intake to shed 1-2 pounds weekly.
It doesn’t end here. You must divide your new average calorie intake into a suitable macronutrient goal to lose body fat and build muscle mass.
These are the acceptable macronutrient distribution ranges (AMDR) for weight loss:
Carbs: 45–65% of your daily calories
Fats: 20–35% of daily calories
Protein: 10–35% of daily calories
Each individual will react uniquely to different macronutrient splits. Try variations of different macronutrient ranges and figure out which one works best for you.
Furthermore, you should get your calories from nutrient-dense whole foods. You must avoid empty calories like sugar-laden carbonated drinks or alcohol, as they will be stored in your body as visceral fat.
Tracking and Realigning Your Weight Loss Progress
You must be proactive throughout your weight loss journey to achieve your desired results. Slacking on any front can lead to subpar results. You must track your physique changes weekly from the day you start your transformation journey. Here are some ways to track your progress every week:
Take your body measurements (shoulder width, chest, biceps, thighs, hips, arms, etc.)
Weigh yourself
Check your body fat percentage
Click photos from different angles
Maintain a workout journal where you note down your exercises, reps, sets, and weights used
Maintain a record of your 1RM on different exercises
Keeping track of all these parameters helps you analyze if you are on the correct path. Furthermore, tracking your progress allows you to make quick adjustments when you realize you have drifted off your transformation journey.
However, you must give the fat loss workout plan for females at least 8-12 weeks to work its magic. Changing your training program too often can lead to ineffectiveness. If you don’t see any favorable changes in this period, you should be quick to make the necessary changes to your workout program.
How Long Should a Weight Loss Program Last?
A weight loss program involves maintaining a calorie deficit. You should stay in a calorie deficit for 12-16 weeks at a time. This duration should be enough to help you budge the needle in the right direction.
That said, sticking to a calorie deficit for too long can lead to a plateau. After the 16-week period, you should switch to a maintenance phase and give your body some time off. You can then begin the next phase of your weight loss journey by entering a new calorie deficit.
Supplements To Help Females With Weight Loss
Although supplements are not necessary to lose weight, they can help you fill the voids in your whole food diet and charge you up for your training regimen. Here are the supplements that can help you with your weight loss program:
Whey Protein: Protein supplements improve satiety and help preserve muscle mass. They will keep you from feasting on junk food.
Caffeine: It is an effective stimulant that increases energy levels and metabolism. Further, it can suppress appetite and help you get the most out of your workouts.
CLA: It is a type of fatty acid that has been suggested to support fat loss by increasing fat metabolism and reducing fat storage.
Fiber Supplements: These can help promote feelings of fullness, reduce appetite, and support healthy digestion.
Fat Burners: These supplements increase your metabolic rate and can help you burn calories throughout the day.
Safety Precautions and Listening to Your Body
These are a few safety precautions to help you with your weight loss journey:
Listen To Your Body’s Cues and Adjust Your Workout Plan Accordingly
Even after you design a personalized training program, there is no guarantee that you will get the desired results. You will learn a lot about your body after starting your weight loss journey. You must always be on the lookout for signs and signals that can make your transformation journey smooth and seamless.
Check For Signs of Overtraining or Potential Injuries
Many people push themselves too hard during a weight loss program, which can lead to overtraining. Not making necessary adjustments to your training plan can increase your risk of injuries.
Consult a Healthcare Professional
Each individual needs personal assessment and guidance before starting a transformation journey to improve their probability of success. A healthcare professional can provide personalized guidance tailored to your unique needs and limitations. They can also evaluate potential risks and help you understand any precautions you must take.
FAQs
Can women use the same workout plans and exercises as men for weight loss?
Yes. All exercises work the same for all genders. That said, since women have a lower natural metabolic rate than men, they should use a high-intensity workout program to optimize their fat loss. HIIT circuit training works best for women trying to get rid of the spare tire.
Do I need to take supplements to help with weight loss?
No. You can achieve your dream figure by switching to a healthy and balanced diet and effective training regimen. However, most people cannot meet their daily nutrient goals through whole foods. In this case, supplements can help you fill the voids.
Can I lose weight without working out?
Absolutely! You can lose weight without starting an exercise program. Entering a caloric deficit should be your primary goal for shedding weight. According to the CDC, you can lose 1-2 pounds weekly by cutting 500-1,000 calories a week. Although not mandatory, working out can help burn more daily calories, which can speed up your weight loss progress.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.0
Wrapping Up
Congratulations on getting this far and taking the first step towards a stronger, healthier, and more confident you. Since you have read this article till the end, rest assured that you are equipped with all the necessary knowledge to transform your figure.
Use the two high-intensity training regimens explained in this article to kickstart your transformation journey. Remember, a fat loss workout plan for females requires you to embrace a balanced and personalized strength training program, follow a suitable diet and recovery program, stay in tune with your body, and stay consistent and patient. So, what are you waiting for? Lace-up your shoes and get to work. Best of luck!
References
Wishnofsky M. CALCULATION OF DIETS. JAMA. 1957;163(5):384–385. doi:10.1001/jama.1957.02970400056024
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Cava E, Yeat NC, Mittendorfer B. Preserving Healthy Muscle during Weight Loss. Adv Nutr. 2017 May 15;8(3):511-519. doi: 10.3945/an.116.014506. PMID: 28507015; PMCID: PMC5421125.
What’s next after I become a IFBB Pro Bodybuilder?
Becoming a professional bodybuilder under the International Fitness and Bodybuilding Federation (IFBB) is a remarkable achievement that reflects years of dedication, discipline, and hard work. However, reaching this pinnacle in the world of bodybuilding is just the beginning of an exciting and challenging journey. Once you have attained professional status, a whole new chapter awaits, offering a range of opportunities and possibilities.
1. Competing at the highest level:
As a professional bodybuilder, you will have the chance to compete against some of the most accomplished athletes in the world. The IFBB hosts a series of prestigious competitions, including the Mr. Olympia, Arnold Classic, and Legion Sports Fest where professionals showcase their incredible physiques. These events provide a platform to demonstrate your skills, gain recognition, and potentially secure lucrative sponsorships.
2. Pursue Endorsements and Sponsorships:
Achieving professional status can open doors to endorsement deals and sponsorships. Companies related to fitness, nutrition, and sportswear are often interested in partnering with successful athletes to promote their products. Establishing strategic alliances can not only provide financial support but also enhance your brand and increase your exposure within the fitness industry.
3. Inspire and Mentor Others:
As a professional bodybuilder, you become an influential figure in the fitness community. People look up to you for inspiration, guidance, and motivation. You can use your platform to empower and educate others, sharing your expertise through training programs, workshops, or online platforms. Becoming a mentor and helping aspiring athletes reach their goals can be incredibly fulfilling and contribute to the growth of the sport.
4. Venture into Fitness Entrepreneurship:
With your knowledge and experience in fitness and bodybuilding, you may consider venturing into entrepreneurship. This could involve starting your own fitness training facility, creating a line of fitness apparel, or launching a nutrition supplement brand. Your professional status lends credibility and can attract potential customers who admire your achievements.
5. Expand Your Social Media Presence:
In today’s digital age, social media has become a powerful tool for athletes to connect with fans and build their personal brand. Leverage your professional status to expand your social media presence and engage with a larger audience. Sharing training tips, nutritional advice, and behind-the-scenes glimpses into your life as a professional bodybuilder can help you gain a loyal following and attract opportunities for collaborations or sponsorships.
6. Explore Modeling and Media Opportunities:
Professional bodybuilders often have the opportunity to branch out into modeling and media. Your exceptional physique can make you a sought-after model for fitness magazines, apparel brands, and advertising campaigns. Additionally, you might be invited to participate in television shows, documentaries, or fitness-related media projects, further boosting your exposure and widening your reach.
7. Focus on Personal Development:
Beyond the physical aspect of bodybuilding, professional athletes understand the importance of continuous personal development. Take the time to expand your knowledge by studying exercise science, sports nutrition, or strength and conditioning techniques. Engage in workshops, seminars, or conferences to stay updated with the latest trends in the industry. Investing in your personal growth will not only benefit your own career but also enable you to provide better guidance to those who look up to you.
Conclusion
Becoming a professional bodybuilder under the IFBB is a significant achievement, but it is not the end of the road. It marks the beginning of an exciting journey filled with opportunities to compete, inspire others, and explore new avenues within the fitness industry. Embrace the next phase with passion, adaptability, and a drive to leave a lasting impact on the world of bodybuilding.