Do you want a v-taper, broad boulder shoulders and a thick neck, a broad, deep chest and ripped abs? If so, you need to up your workouts and monitor your calorie intake.
The BMR(Basal Metabolic Rate) is the amount of energy your body needs to function and complete its daily activities. If your caloric intake equals your BMR, then you maintain your current weight. To cause an increase or decrease in your weight, you need a caloric shift.
A widely recommended caloric shift is 500 calories per day. This shift can be either above or below your BMR. It is relatively easy to see that an increase or decrease in caloric intake is directly related to an increase or decrease in your weight.
Remember, the first rule to get ripped: Put the fork and spoon down!
am Yes, eating less is the key to losing weight. You cannot deny the laws of thermodynamics. It’s a simple equation of calories in vs calories out.
If you are eating more than your BMR, then you are in a caloric surplus. A surplus means that your body has more fuel than required, resulting in weight gain.
To lose body fat, you need to be in a caloric deficit, meaning you eat less than your BMR. Your body uses up stored energy(i.e. fat) to fuel itself.
Starvation is okay occasionally, but crash diets and skipping meals for multiple days is highly detrimental to your overall health.
Avoid making such mistakes and read this article instead.
While losing body fat to get competition ready, you must keep your muscle mass! There is no point in losing hard-earned gains due to poor dieting choices. Ensure that you get at least 1 gram of protein per pound of bodyweight.
As an illustrative example, assume person A weighs 100 kilograms or 225 pounds and has a BMR of 2700 calories. He wishes to cut down to 90 Kg for a competition while maintaining muscle. His daily protein requirement will be 225 grams! A caloric deficit of 500 calories implies his daily intake should be 2200 calories. Deficits add up over time to cause fat loss. A 500 calorie deficit results in 3500 calories over a week, resulting in the loss of 1 pound of body fat.
To maintain a high amount of protein with meagre amounts of fat and carbs through a regular diet becomes difficult.
Enter the protein shake, designed to provide perfectly balanced, easily digestible protein that has a high degree of bioavailability, a complete amino acid profile and a host of other essential vitamins and minerals designed to aid recovery from hard workouts.
Bodybuilders, fitness enthusiasts, callisthenics athletes, your average gym bro and Youtube, Instagram influencers all swear by a plethora of protein shakes from myriad brands.
A good supplement along with a lot of whole foods will ensure you are on your way to the body you desire. There are many factors that need to be taken into consideration when picking a protein shake.
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