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It is hard work in the beginning estimating the correct amount of the Total Daily Energy Expenditure and calories intake. It is very important to eat 300 calories less than TDEE as under eating more may weaken the body and cause muscle wasting.
It is advisable to eat clean for satiety over a longer period between meals. Build muscles with resistance workouts before doing slow cardio. There is no right balance of carb, protein and fat so don't be too pedantic.
It is hard work in the beginning estimating the correct amount of the Total Daily Energy Expenditure and calories intake. It is very important to eat 300 calories less than TDEE as under eating more may weaken the body and cause muscle wasting.
It is advisable to eat clean for satiety over a longer period between meals. Build muscles with resistance workouts before doing slow cardio. There is no right balance of carb, protein and fat so don't be too pedantic.
It depends on your lifestyle if you sit all day at a desk you don't really need very many calories.
You are better off being a little underweight than a little overweight
There's the U.S. version of caloric intake, then there's the rest of the worlds version of caloric intake lol. The eastern hemisphere on average has a much higher number of slender people than the western hemisphere. They eat differently.
I'm a female, so I just don't have the equipment to look like that, but my motto is to lift heavy, moderate reps. I have broad shoulders, pecs, and defined arms but no big belly. Big belly is due to overeating, not weight lifting.
Yes and no.
There's a difference between lifting heavy and being a true powerlifter. The types of people in the 4-5-6 club or 5-6-7 club (500 lb bench, 600 lb squat, 700 lb deadlift) will almost always have a bit of a gut unless they're on HGH or something that minimizes fat gains. Increases in muscle and strength are always accompanied by increases in fat......which is why a lot of people will find themselves on the constant bulk/cut cycle.
I've seen a lot of women in the gym that are strong relative to their size and lack any noticeable pudge in the mid-section. These types are often short with gymnast bodies and small frames. Usually they are more bottom-heavy (bigger legs, calves etc) with lean, cut upper bodies. They'd have a hard time packing on upper body mass even if they tried. It restricts the limits of their upper body strength but keeps them from packing on abdominal weight. These types are like the female equivalent of a football running back, not so much a powerlifter/bodybuilder whose primary aim is to get as big and strong as naturally possible.
I typically hit a HIIT class twice a week that has us use monitors- typical class might burn 700-800 calories (if Im trusting the heart rate monitor and their forumulas.) I also lift weights twice a week and hit yoga twice a week. Sometimes I tack 20-30 minutes of cardio onto my weight days- those should combine for 500 calories or more.
I say thougth about this because I just grabbed an egg sandwich and drink at Panera- if I had opted for the bear claw I would have used the full 750 calories from HIIT and a sausage on bagel sandwich would have surpassed a gym day by 100 calories. I once had someone tell me you cannot exercise a bad diet- and that has generally been my experience.
The times I have been leanest I was either following a diet very well, when I was mainly lifting but kept on top of diet and when I was doing a lot of yoga (which really is not true strength or cardio but is great for me mentally.) I do HIIT for cardio health not weight loss because some days I leave class ready to eat a horse and I always need to eat something before hand for energy. My actual weight loss successes have been times when I buckled down on diet or when I simply found a nice balance of activities and simplified eating. Hitting heavy cardio has never really done it- and I've even gained weight when I have been super active but eating too much.
I Follow some tips for Fat lose which is recently well working.
1.Drink warm water early morning.
2.Do Exercise daily.
3.Do cardio 2 day in week.
4.Avoid Fast food.
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