Many people trying to cleanse their body fat chaotically resort to a variety of disparate approaches – the wrong ones in 95% of the cases.
In this article, I would like to share my fat-cleansing methods with you.
They work well for me and produce remarkable results in my work with clients.
The two top rules – sports-induced calorie deficit and recharging
The most important thing when you cleanse fats is to have a negative caloric balance, or, to put it simply, to burn more calories than you consume.
But exactly how much less are you supposed to consume?
Every organism is unique, but with 95% of the people a deficit of 15-20% is enough.
This means you should consume 15% fewer calories with your food or burn 15% more calories through sports and other physical activities, or a combination of both.
Which is the best option?
In my personal view physical training is essential for any weight-loss regime, so I do not recommend that you should rely entirely on your diet.
Instead of starving yourself to reduce your caloric intake, it is much better to take up a sport, start a fitness program and so boost your caloric expenditure.
In this way you will also create the correct hormonal environment, which is essential for the mobilization and burning of calories.
The other priority is recharging. If you fail to do this, you will shed off fats up to a certain moment, and then things will come to a standstill mainly due to the low levels of the hunger hormone leptin. I have often seen people in the fitness club, working out trying to burn body fats.
Most of them read a lot of internet materials, then try to devise a nutrition regime on their own and they get on with it. But as they are not familiar in detail with the way the human body functions, they register quite satisfactory results in the beginning, but after a certain period the fat-burning process comes to a halt.
What do these people then do?
They further reduce the calorie intake and they increase the frequency and intensity of their cardio workouts: 3 times a week, 4 times, then 5… Of course, this approach simply cannot work, because your body is already in economy mode due to its self-preservation instinct.
Due to the higher levels of catabolic hormones (such as cortisol), these people start losing muscle mass fast, that is, their own body eats itself. So – just recharge!
When should we recharge?
Recharging is individual for everyone and depends on many factors, such as insulin sensitivity, the percentage of underskin fat, physical activity, etc.
In my case, it took me 2 months and a half to shed about 3 kg of body fats, and in the meantime I lost only 200g of muscle mass, which is not bad for a person who does not use steroids or other banned substances.
As my body is the endomorph type and I am rather insulin-sensitive, in the beginning I recharged once a week to speed up my fats-burnout by stimulating the lipolysis (the process of breaking down lipids, or fats).
After I lost a couple of centimeters off my waist and hips and reduced my underskin fats noticeably, I wanted to make sure I wouldn’t lose too much muscle mass, so I started recharging every 4 days, then I cut that down to every 2.
As I cannot give you the right algorithm (simply because one doesn’t exist), I would advise you to ascertain which body type (somatotype) you have and to evaluate your insulin sensitivity.
For people with a fast metabolism and low to medium underskin fats percentage, I would recommend recharging every 3-4 days, and those with a higher fats percentage should do it every 5-7 days.
How do we recharge?
I can boldly say I have tried a variety of nutrition regimes and I am strongly against diets that exclude any of the macronutrients: proteins, fats or carbohydrates.
On days when I am not recharging, I try to consume 130-150 g carbohydrates, 50-80 g fats and 220-300 g proteins.
I never cut my carbohydrates down to 0, because they are essential for the functioning of the brain, kidneys and many other organs and systems; besides, once you get back to them, the effects can be quite disheartening.
On recharging days I double, even triple my carbohydrates intake.
This is done to raise insulin levels, thence leptin levels to avoid falling into economy mode and to reload your muscles and liver with glycogen, or, in short – recharge!
On the next day you might feel a bit heavier and bulkier, but do not worry, this is normal, and besides, we all know carbohydrate intake leads to greater water retention in the body.
Let this methodology be “two large steps forward, one small step back”. Recharging does work and the overall effect will be positive.
When to eat those “frightful” carbohydrates?
On non-recharging days try to consume carbohydrates in the mornings and after workouts.
That is when catabolic processes are the most intensive, glycogen depots have been spent and the risk of losing muscle mass is the greatest.
That is one reason why I do not support low-carbohydrates diets. After workout sessions cortisol levels are quite high due to the stress of physical overloading of the body.
That is why 1 dose of whey proteins combined with 1 large banana is the perfect way to boost your insulin levels and pass from catabolic into anabolic mode and thus avoid muscle degradation (as far as that is possible).
Depending on the amount of carbohydrates left to consume for the day, you could have one major meal 45-60 minutes after a physical workout.
I have about 100 g oatmeal + proteins for breakfast, then I have something light as a second breakfast (30-40 g nuts, usually), then I start my work-out session (usually about 11 o’clock). I have 1 dose of protein + 1 banana right after that, and 45-60 minutes later – some rice with salad and chicken. I stick to vegetables and meat till the end of the day.
Do your best to have your work-out sessions earlier, so that your lipolysis can be more intensive during the second half of the day and the night for optimal fat-burnout.
When recharging, try to eat more carbohydrates, distributed evenly for the day, and you can also allow yourself some forbidden temptations, but keep it under control.
This is how you can avoid a crisis and the disruption of your diet.