Hello everyone. I decided to share some information that I've used meticulously for the last five years of bodybuilding, competitive swimming/taekwondo, and being a personal trainer. Continue reading if you want to know how to make impressively fast progress while cutting fat.
The three ultimate components I use personally are taking advantage of the metabolic system, maintaining a ketogenic diet, and focusing on low intensity cardio for long duration to maintain hormonal and oxygen/blood health.
Using all of those steps you could go from 20% bodyfat to 10% in no time. 10 pounds would be lost after only a month. I'll divided this into those three steps.
1. Metabolism!
Taking advantage of the metabolic system is simple really. A trick bodybuilders use to rapidly increase metabolism is increasing the number of meals they have in a day. Whenever your body is processing food the metabolic processes turn way up. 5-8 meals makes the biggest difference.
You should usually aim for the same amount of calories you would have in a 3 meal day and just split each meals size in half or continuously eat healthy snacks through the day. With the metabolism always running you will lose weight even if you don't exercise, just because of the timing of your daily calories!
Further reading: http://www.bodybuild...-fat-loss.html�
2. Ketogenic Dieting!
Usually our bodies muscles feed off of the glucose obtained from carbohydrates. However if you lower the amount of carbohydrates you eat daily your primary energy source can switch to fat cells. A Ketogenic diet also maximizes all of the healthy hormones necessary for good body composition. For example a male on this diet would increase in levels of Testosterone, Growth Hormone and Insulin-like Growth Factor-1 (IGF-1) further aiding the metabolism.
When you first adjust to this diet you may feel somewhat sick from the major change in how your body works. But after a few days pass the ketogenic diet will make you feel great as you rapidly cut unnecessary body fat. Because the fat cells now feed the muscles, on a ketogenic diet you can lose fat while retaining all of your hard earned strength and muscle tissue.
Further reading: http://www.bodybuild...genic_diet.htm�
3. 'Why I use low intensity cardio.'
Low intensity cardio kicks butt. What do I mean by low intensity cardio? I'll use cycling as the perfect example. Riding a bicycle may be hands down he best tool for someone trying to lose fat and stay all around healthy.
Say for example you go on a high intensity run and get tired after a mile, you may have burned 400 calories on the run. Now imagine a low intensity bike ride on a flat surface that last for 1 hour and is 20 miles long. The bike ride would burn 1500-2500 calories. That's a lot! If you don't have a bike, mixing walking and running can help a lot as well.
Cycling also exercises muscle groups that dramatically improve hormone health and balance. Great cardiovascular health and increases in metabolism are both possible simply cycling.
Extra.
If you combine all of these steps together you should have no problem making epic progress.
Please don't be afraid to eat foods high in natural fat. Fat itself is extremely important for metabolism and hormone production. Avoiding fat will just lower hormones and do more harm than good. Low fat diets actually assist in fat-GAIN.
Goodluck to those of you in The Biggest Loser!