Fat Burning Food
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Fat Burning Food - Food that burn fat
You may have good muscle size but your muscles won't look very impressive if they are hidden under a thick layer of fat. Developing well-defined muscles requires paying as much attention to your fat burning food and diet as to your fat burning training program. No amount of training in the gym will give you a rippling six-pack unless you combine it with the right sort of fat burning eating program. That does not mean 'dieting' though. The term 'dieting' is often laden with negative advice and creates a negative mind-set, setting you up for failure rather than success. Use the nutritional advice from our Diet and Nutrition Section on the basis of your eating plan. In addition, through this article we will help you decide on your body-fat goal and make a plan of action to achieve it. This article gives you a clear fat-burning strategy to shedding body fat without losing muscle. To help you devise your fat-burning eating plan, we also provide stepby-step guidance - based on cutting-edge science - to calculate your calorie, carbohydrate, protein and fat requirements. Finally, we will provide you three nutritionally balanced fat burning eating plans that you can use as the basis for your personal fat burning diet plan.
What is my optimal body-fat percentage
It is impossible to set an optimal body-fat percentage that applies to everyone. The body-fat level that your body comfortably reaches without strict dieting is dependent on your genetic make-up as well as your diet and activity. Your natural body type dictates to some extent how much fat you carry and how readily you store it. For example, if you are an ectomorph (narrow frame, long limbs) or mesomorph (athletic frame, well muscled), you are naturally lean and will be able to achieve a lower body-fat percentage than an endomorph (stocky frame, rounded build) who stores fat easily. But, whatever your natural body type be, you can still achieve a lower body-fat level and more defined physique through consistent hard training and healthy eating. The important point is to decide on a level that is realistic for your build and shape.
How low can I go?
Healthy ranges for the general population are 18%-25% for women and 13%-18% for men. But if you are a strength trainer or bodybuilder, you may desire lower levels. Between 10 and 20% for women and between 6 and 15% for men are common among well-trained athletes - levels that are generally associated with peak performance - but these percentages should be regarded with some caution. If you try to attain a low body-fat percentage that is unnatural for your genetic make-up, you may encounter problems.
For women, a body-fat percentage that is under their individual threshold for menstruation (14-20%) can be risky. Below this, a deficiency of oestrogen and progesterone similar to those levels experienced during and after the menopause can result in amenorrhoea (cessation of menstruation). This can lead to infertility, a loss of bone density, stress fractures and premature osteoporosis. Most experts therefore recommend a lower limit of 14% body fat for women.
If a man's body-fat percentage dips too low, there are health risks too. Studies have shown that when men reach a body-fat level of 4-6%, their bodies start to feed on muscle tissue as a
How to design your fat-burning food plan
The following steps show you how to calculate your calorie, carbohydrate, protein and fat needs to lose body fat.
Step 1: Estimate your calorie needs
1. Estimate your resting metabolic rate (RMR) using the appropriate equation in the table below. This is the number of calories you burn at rest over 24 hours maintaining essential functions such as respiration, digestion and brain function.
RMR = (70 x 15.3) + 679 = 1750 kcal
2. Calculate your daily energy expenditure (without exercise) by multiplying your RMR by one of the numbers below
3. To lose body fat, reduce your maintenance intake by 15%. Simply multiply the figure from 1. by 85%.
RMR = (80 x 15.3) + 679 = 1903 kcal
Daily energy needs (without exercise) = 1903 x 1.4 = 2664 kcal
No. of calories burned during exercise per week = (3 x 492) + 840 = 2316 kcal
Daily energy needs (with exercise) for weight maintenance
Daily energy needs to lose fat = 2995 x 0.85 = 2546 kcal
Step 2: Calculate your carbohydrate needs
For moderate-intensity training lasting up to one hour, you should aim to consume 4-5 g carbohydrate/kg body weight/day.
Carbohydrate needs = (4 x 80)-(5 x 80) = 320-400 g/day
Average = 360 g/ day
Step 3: Calculate your protein intake
The protein requirement for strength training during weight loss is 1.8-2.0 g/kg body weight/ day.
Protein needs = 2.0 x 80 = 160 g/ day
Step 4: Calculate your fat needs
Fat should contribute 15-20% of your calorie intake. In effect, your fat calories are the balance remaining after you have subtracted your carbohydrate and protein calories from your total calorie intake.
Fat calories = (total calories) - (calories from carbohydrate and protein)
Fat Burning Diet providing 1750 Kcal
Fat Burning Diet providing 2000 Kcal
Fat Burning Diet providing 2500 Kcal
Lose inches and pounds with these fat burning tips.
Fat Burning Workouts - Perform this fat burning workouts program to burn your fat. There are three workouts for beginner, intermidiate aswell as advanced.
Fat Burning Exercise Program - Perform this fat burning exercise program to burn your excess of fat. Burn fat with cardiovascular exercises.
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