Losing the last 10 or so pounds of body fat is generally a hard thing to do, and the reasons for this are many and varied. Make at least some of those workouts high-intensity interval training, or HIIT, workouts. When one declares that they want to "lose. Then replace these foods with high-protein foods and healthy fats like butter, ghee and coconut oil. Create an account Community Dashboard Random Article About Us Categories Recent Changes Write an Article How to lose 20 percent of body fat a New Article Answer a Request More Ideas No gimmicks, no pills, no magic bullets—just the facts. Why not treat yourself to a massage or a new pair of sneakers?
Check your inbox for an e-mail with a link to download the recipes To get a defined, enviable physique, a man needs to lose body fat -- not just overall weight. Having too much body fat puts you at risk for cardiovascular disease and type 2 diabetes, while shedding fat can help you feel healthier, fitter and more energized. You can lose fat by reducing calories, tweaking the types of foods you eat and spending extra time at the gym -- especially on the weight room floor.
If you're close to your goal weight, but want to change your body composition so that you lean out and have less fat with more muscle, aim for the lower end of the range. You can expect to lose about 1 percent body fat per month. Use an online calculator or consult with a dietitian to figure your calorie needs to maintain your weight; then subtract the calories for weight loss.
Consider your age, size and activity level. Once you know your daily calorie needs, aim to burn an additional to calories through exercise daily and simultaneously eat to calories fewer each day to create the deficit. Don't go below 1, calories daily though, how to lose 20 percent of body fat most men need that minimum number to provide adequate nutrition.
A whole foods diet that emphasizes quality protein can help you lose fat. Protein helps prevent muscle loss as you create a calorie deficit, and it supports gym work to build muscle. Protein can also make you feel more satisfied at meals, so you're inclined to eat less. Aim for 20 to 30 grams of protein at meals, and a smaller serving at snacks between meals.
Opt for eggs, low-fat Greek yogurt, chicken or turkey breast, salmon, lean beef and pork or tofu as high-quality sources of protein. Whole grains, fresh vegetables and fresh fruits provide fiber, which slows digestion and helps you feel full. Include healthy fats for vitamin absorption and brain health; serve a thumb-sized dollop of unsaturated fat at two or three of your meals. Choose nuts, avocado, seeds or olive oil over fatty cuts of meat, full-fat dairy and fried foods.
Fat-loss meals include hard-boiled eggs with a whole wheat Surgical weight loss center-utah cottam daniel md muffin and an orange; vegetables stir-fried with chicken breast served over rice; and lean flank steak broiled alongside a medium-sized sweet potato and a large green salad topped with olive oil and lemon juice. Snack on fruit paired with a source of protein, like low-fat string cheese, whey protein or low-fat cottage cheese.
Make working out a priority. Cardiovascular exercise, such as walking or jogging, helps you burn calories, boosts heart and respiratory health and improves your stamina. You'll need to clock some serious gym time -- at least minutes per week of moderate-intensity cardio per week, according to The American College of Sports Medicine. Make at least some of those workouts high-intensity interval training, or HIIT, workouts.
A HIIT workout involves alternating short bouts of very high-intensity cardio with equal or slightly longer periods of easy work. For example, cycle at an all-out pace for four minutes and pedal easily for two alternating the two for a minute session. A paper published in the Journal of Obesity in showed that this approach to workouts is more effective in helping the body burn fat when compared to steady-state cardiovascular work.
Cardiovascular exercise doesn't notably help you maintain and build muscle mass, though. A study published by researchers from the Harvard T. Chan School of Public Health in showed that healthy men who performed 20 minutes of weight training daily accumulated less fat as they got older than men who did 20 minutes of cardio training daily. The increase in muscle mass helps you burn more calories all day long because muscle is more metabolically active than fat tissue.
This boosts your metabolism so it's easier to create a calorie deficit and lose fat. You don't have to make it a daily habit to get results. Hit the weight room at least twice per week to build muscle and drop how to lose 20 percent of body fat. At each of these workouts, address every major muscle with a comprehensive plan that involves compound, or multi-joint, exercises such as squats, rows, deadlifts, chest presses and extensions.
CUTTING 101 - How Much Bodyfat Can You Lose Per Week?
Lose Weight Fast: You Won't Believe How To Hit 6% Body Fat. Feb 15, · Move More to Lose Body Fat. Make working out a priority. When you cut calories and don't exercise, you lose at least 1/4 pound of muscle for every pound. I have also included a few lifestyle strategies that may help you lose belly fat, which include adding fiber and probiotics to your diet, following a nutrient tracker.