Table of Contents
Weight Management : The 5-Day Weight Loss Challenge
How Can i Lose a LB a Day ?
Here is The plan is structured as follows:
Each day is rated 1-5 * with 1 being the worst and 5 being the best day.
Day 1: cheat day *****
Here you can eat what and how much you want, but don’t overeat until you feel sick. Spread the feeding spree throughout the day.
Also try to reduce alcohol consumption to a minimum, as it has a negative effect on your hormonal balance and thus on fat burning.
are you ready for Weight Loss Challenge? here is Day 2
Day 2: fasting day **
As the name suggests, we fast on this day. You only drink water and maybe you take BCAA’s to counteract catabolism (muscle loss).
BCAA amount in grams: body weight x 0.66
I would divide the BCAA’s into 6 doses over the day.
In addition, I would do endurance training twice (in the morning and in the evening).
Day 3: Shaketag *
As you can see from the asterisk, it is the worst day of the week. Can’t be it do you think now? Oh yes and how, because although you can at least consume protein shakes today, your feelings of hunger will be much greater than on the day of fasting.
You can mix the first 3 shakes with fruit, the remaining 2 with fat (olive oil, nuts, etc.).
But how many calories should it be?
Just calculate with the factor 24 x LBM (lean body mass) … that means the lean body mass -> body weight – body fat = LBM
So Do you this is it Really tough Maintaining a Weight Loss Challenge?
Day 4: moderate carbohydrate day ****
The 2nd best day of the cycle. Finally there are carbohydrates and normal food again. I would like to emphasize here that this is not a cheat day. The glycogen stores (carbohydrates) are replenished with clean sources such as whole grain rice, potatoes etc.
The first 2 meals are protein and carbohydrates and the remaining 3 meals are protein and fat.
The same calorie formula applies here as with Shaketag -> 24 x LBM
here is a Day 5 of our Weight Loss Challenge Dont Give up
Day 5: Protein Day ***
Only one day left until the highlight of the cycle (cheat day). You can do it easily. You can eat any protein and as many vegetables as you want.
Ideally, 4.4 x LBM gives the target amount of protein in grams.
For the best results, be sure to incorporate endurance and / or strength training daily. The protein or shake days are the best days of relaxation.
So I was able to lose 5 kilos in 2 weeks. Excellent for quickly minimizing the Christmas tummy or getting rid of winter fat in spring
So it was this Simple and you have to keep patience for losing your weight , with this Weight Loss Challenge.
Fat Is Not The Enemy
Fat makes you fat!
At least that is what most of them believe nowadays and spread this misconception, I call it fat phobia. Anything that contains fat is feared because it attaches to the fat that is already present on the body.
However, this is only a half-truth, because fats and healthy fatty acids are essential for the human organism. Our body cannot function optimally if one of the macronutrients (carbohydrates, proteins, fats) is missing.
Are you Craving for French Fries with in the ongoing our Weight Loss Challenge
Here are some examples:
Carbohydrates provide energy and a deficit shuts down the metabolism (economy mode), the brain no longer functions as quickly and mood swings occur.
Proteins provide essential and non-essential amino acids which are needed to build or repair muscles and for various other functions. If these substances are missing, your body gets the required amino acids from the muscles, which leads to muscle wasting.
Fats are essential for the hormonal balance. They are used, among other things, for the production of testosterone, growth hormones and various other hormone precursors.
But that doesn’t mean that you should eat your burgers and fries every day.
These are not good fats !!!
So who are the bad guys?
Saturated fats and trans fats are the godfathers of the fat mafia. They’re mostly hidden in industrial foods , fried foods like french fries, and in most fast food chain edibles.
Why are such foods offered at all if they are extremely unhealthy and can even cause diseases?
The hydrogenated fats (trans fats) were sold to us over 100 years ago as progress and shelf life extensions. Although various research institutes pointed out the dangers, they were not heard because they (oh wonder) were suppressed and silenced by the food industry. It even went so far that research results were falsified and the fats were marketed as healthy (e.g. margarine).
Beef fat, milk, water, chopped sheep stomachs and cow udders have also served as a margarine base. mhhh …. delicious
Who can still remember the “healthy” margarine from Becel?
Becel helps lower cholesterol levels. That is the main message of this advertisement and now you can stuff Becel into yourself unmolested, because it is healthy. Sometimes I wonder how certain products can stay on the market.
Becel is allowed to make this statement because the phytosterols (plant sterols) it contains lower the cholesterol level by a few percent. Phytosterols also help to inhibit the uptake of cholesterol in the intestine. I don’t want to go into detail here and I’ll try to keep it short, so, to put it simply, margarine was developed to excrete itself.
In addition, these sterols can also have a negative effect on the blood vessels and thus do not promote heart health as advertised.
Oh yes, I almost forgot. Due to the fat hardening process, toxic traces of nickel or aluminum remain in the product, which are deposited in the cell membranes and can have various side effects.
Do you notice what’s going on here?
We have been lied to for a long time about fats and that is why it is so difficult to make these distinctions today. Sometimes it seems to me as if someone wants to poison us on purpose … Fortunately, measures are now being taken in some countries to counteract this.
Nevertheless, we are in the fortunate position of being able to decide for ourselves what to add to our body. There are also healthy fats, namely unsaturated fats.
These include olive oil, sesame oil, linseed oil, safflower oil, and flax oil (unrefined), avocados, nuts (almonds, peanuts, hazelnuts, walnuts) and seeds (flaxseeds, flea seeds, hemp seeds). Fish also contain healthy fatty acids, the so-called omega-3 fatty acids can be found in salmon, cod, herring and mackerel.
And did you notice that these products are all natural? (well, the oils were pressed)
Try to eat more healthy fats. For most people, around 20% of their daily diet should consist of healthy fats.
How Can i Lose a LB a Day ? Success With Fast Food?
Pancakes with Nutella for breakfast, the Happy Meal for lunch and a pizza from the delivery service in the evening.
In between a short time in fitness to calm down the bad conscience and that’s that. Follow this program for 6 months and you will look like Adonis.
Tada … this is how you look after 6 months of training and after 12, 24 or 48 months you still look. The phenomenon is called “skinny fat”, because you are actually thin but have accumulated body fat mainly in the abdominal region. I, too, used to be able to describe myself as such.
You think you can train your bad eating habits by exercising alone … unfortunately no. You cannot train away low-quality foods.
Yes, inferior is a harsh word, but as long as a “food” contains no nutrients but only empty calories , it can only be inferior . And in my opinion, the name food should only bear high-quality products, because as the name suggests, it is a means to life or, in other words, a living means.
So can canned food, for example, be high quality food?
Absolutely no way. I would rather call it dead matter that has been embalmed so that it doesn’t rot so quickly.
Do you really want to infuse lifeless food into your living body just to make it feel like it has been nourished?
I don’t think so unless you don’t care at all and / or are satisfied with your appearance. Look at it this way, all living means (fruits, vegetables, meat etc.) spoil in a relatively short time, since the microorganisms and thus life in the food initiate natural processes. Without these microorganisms (= unnatural) this process can be delayed for years.
In fact, I go as far as to argue that dead food is death. Yes, I know, at some point we all have to leave, but if you deprive your body of important and essential nutrients, vitamins, minerals and trace elements over the years, it will definitely not help prolong your life
But now back to the topic. As long as you stuff yourself with garbage, you cannot expect your body to change positively and permanently. Of course, there are also individuals who can dig into anything without getting fat, but that’s because of their metabolism, which is why they are far from being healthier.
You can also run to the gym every day and train for 3 hours , but as long as your diet is shitty, you will hardly be able to successfully build muscle or lose fat and thus stay away from your dream body forever .
Either you look longingly in the mirror every day and hope to be able to shape the body with your thoughts or you tackle the problem at the root and finally change your diet.
It’s not easy to turn your diet upside down, I know what I’m talking about, but it can be approached gradually.
Here is a small example:
Week 1: eat more fruit
Week 2: eat less pizza
Week 3: replace Fanta with water
You have to divide your main goal into many small intermediate goals, otherwise you will quickly lose the thread which ultimately leads to surrender.
Are you a doer or a dreamer? Only you can lead yourself to success. If it is too difficult on your own, try it with someone who has the same goal. Maybe you can get your life partner to do it too ?!
You have it in your hand
The Strategic Carbohydrate Intake
Due to various indications that this article is missing, I have decided to write it again. Apparently this got lost in my server complications.
This is the continuation
Today it is about how you can use the strategic carbohydrate intake to keep the leptin level (please see article) at a stable level. By preventing the leptin level from falling too low, your metabolism stays on its toes and you burn fat all day.
The most important thing during weight loss or body fat reduction is undoubtedly the maintenance of the leptin level. This can be achieved in two different ways:
1. Strategic Überfütterungs- and cheat periods, as in the first part described
2. Strategic carbohydrate intake during the week
As described in the first article, leptin levels and carbohydrates are closely related. When it comes to leptin, carbohydrates are the ultimate secret weapon.
How about brownies or chocolate cake?
No problem on a cheat or reward day.
But just like cheating, you can’t just cram tons of carbohydrates into yourself every day and expect to lose weight. It all depends on the strategy.
After a day of cheating, when the leptin level is at its peak and your body is almost melting the fat away, a low-carb (low-carb) day is built in to fully enjoy the given potential of the previous day.
Here you feed your body few calories and at the same time the combustion engine runs at full speed, you kill two birds with one stone and benefit twice.
Unfortunately, this doesn’t work all week because the longer the leptin level is without carbohydrates, the faster the level falls.
So what do you do when leptin levels start to drop in the middle of the week?
Exactly, you are adding carbohydrates to your body. The added glucose and insulin raise the leptin level again and the brain is informed that everything is fine again.
Do you see now why conventional diets can’t work?
You are actually condemned to a creeping metabolism by the second week at the latest.
This method is the complete opposite of anything you’ve seen and heard before.
Traditional diets get boring very quickly. The same food every day and infinite restrictions, you are not allowed to do this and that is sometimes not possible.
Here you have a whole cheat day and can eat whatever you want plus the carbohydrate days where you can treat yourself to a decent portion of pasta etc.
And do you know what a huge psychological influence that has?
Do you remember the guilt you got after cheating on a diet?
Those days are over. Imagine devouring a portion of donuts with an extra chocolate filling with a clear conscience, knowing that it supports your fat burning. What is better?
When cravings plague you, you can calmly think about the days ahead knowing that you will soon be able to satisfy these cravings
Alcohol And Fitness
In today’s society, it is almost normal to get drunk on a regular basis, at least among the younger generation. There are even folk festivals where the cool blonde is the focus and alcoholic oaks are part of the program.
Fortunately, you can give yourself the edge at the weekend and compensate for it with a little fitness during the week …
…NO
That’s not how it works. Excessive alcohol consumption has a significant negative impact on your muscle building / fat burning results.
Alcohol is far more harmful than most people think and it is important that you know and understand how this folk drug affects your progress.
This shouldn’t be a moral speech because I wasn’t better before, but you should definitely be aware of the effects it has on you and your body and thus on your progress.
I used to go so far that the day after the delirium I tortured myself to the fitness center and almost vomited, so I better let it be. Because this way you break even more, your body must first recover from an intoxication, revitalize itself with minerals, vitamins and trace elements.
But what causes drinking?
1. Dehydration
Our kidneys have to filter large amounts of water to process the alcohol and this can lead to severe dehydration in the body. Water plays an extremely important role in building muscles and even a minimal amount of dehydration can lead to a muscular disaster,
As the muscles themselves consist of around 70% water. When you are dehydrated you have up to 20% less strength and a clear head.
Bottom line: you’re not working efficiently.
2. Depletion of vitamins and minerals
Vitamins A, Bs, C, calcium, zinc and phosphorus are skimmed off extremely quickly through alcohol consumption. Vitamins and minerals regulate many different processes in the body, including building muscle and burning fat.
3. Disturbance of protein synthesis
In protein synthesis, the amino acids are combined to form whole proteins. Excessive alcohol consumption can slow this process by up to 20% and since your muscles are made up of proteins you can see the problem. Bad substances in the body lead to negative results and vice versa.
4. Decreased testosterone levels and increased estrogen levels
Testosterone is by far the most important muscle building hormone in the body. One of the limiting factors in determining how much muscle a person can build is free flowing testosterone,
And as testosterone levels drop, your body’s ability to build muscle and burn fat also decreases.
5. It promotes fat storage
At 7 empty calories per gram, alcohol is a bomb. It often leads to uncontrolled eating attacks which I will go into in more detail in the next part.
So if you drink and eat more calories, which mostly happens when you go out and get drunk,
You will store fat. Changing the body composition is based on the principle of making good and positive decisions and excessive alcohol consumption is the exact opposite.
6. Increased appetite
Alcohol increases appetite, and people who are intoxicated are unlikely to make the best decisions. After a long night of partying, you definitely don’t want to eat a chicken salad.
You want something constipating because until now you’ve only been consuming empty calories from the alcohol.
On the way home you grab something salty and greasy and go straight to bed afterwards. These extra calories can no longer be burned and are converted into fat.
Having fun in life is important, but having too much fun is counterproductive in terms of muscle building and fat burning.
If you are really serious about building muscle, you should definitely monitor your alcohol consumption. A glass here or there won’t do any harm, but don’t overdo it regularly.
If your goal is a dream body that you’ve always wanted, you have to keep your alcohol consumption to a minimum.
That doesn’t mean that you can’t go out of the house to have fun every now and then.
Just make sure to drink as little alcohol as possible and supply your body with the necessary nutrients to minimize the negative effects.
As long as you have yourself and the alcohol under control, nothing should stand in the way of a well-built body.
Processed Foods
Tastes light, does not burden, ideal for in between – our milk bars
Because … it consists of 60% fat and sugar and is therefore extremely unhealthy. Food is touted these days with everything that has to do with health and wellbeing in some way.
Sausages and sweets are adulterated with vitamins, drinks are supposed to be digestive and a margarine is supposed to lower the cholesterol level.
Are we lucky that the food industry takes so good care of us …
… the industry can do a lot more. She can make fruit yogurt without fruit and meat soups without meat. How cool is that?
The food industry and manufacturers such as Ferrero, Nestlé and Co. seem to have magical powers. Much is made of nothing (almost like the central banks).
Ferrero even received the golden cream puff for its Milchschnitte, an award from foodwatch for the most brazen advertising lie.
Fortunately, we can rely on state authorities that control everything and only want the best for us … unfortunately NO. These authorities in particular leave an enormous amount of leeway open, which is not going to decrease in the foreseeable future.
E223, iron gluconate, dimethylpolysiloxane, E474, E901, sodium potassium tartrate, E1404
Who can still keep track?
The packaged products are adorned with terms such as fitness, healthy, without additives and on a natural basis and we can then safely reach the shelf without questioning anything … unfortunately, NO again.
But today’s foods contain far fewer additives than they used to, don’t they?
Appearances are deceptive. There are less E-something mentioned in the ingredients, but it doesn’t have fewer additives because they are simply mentioned with different names such as yeast extract instead of flavor enhancer, glutamate, glutamic acid or E620-E625.
Only profit is in the foreground and customers are left behind. It is produced with as few resources as possible and the end consumer is given a big margin for this inferior product.
They even earn more money from the meat waste. They are processed into sausages, roasts and schnitzels … mhhhh
If you want to eat healthily, it is best to avoid industrially processed foods, because they contain little or nothing of what is on the packaging or advertised – thanks to the legislation.
Stick to the natural and proven foods like eggs, meat, whole grains, nuts, fruits and vegetables. From these food sources you get all the necessary nutrients, minerals, trace elements and vitamins. Regional weekly markets cover these needs almost completely.
Down With Cardio
How many times have you heard “I hate cardio, it’s so boring”?
Well, I would also say that trying to walk towards a television on a treadmill or to crawl to death on a “bike” and having to look at yourself in the mirror all the time is pretty boring. In fact, I’m a staunch cardio hater myself.
In addition, long, regular cardio training is not exactly beneficial for fat burning. Regular cardio (at a steady pace) works against you over time as your body gets used to the exertion and you burn fewer calories as a result.
Your body is a survivor and it doesn’t want to use up all its energy reserves (your body fat) if it doesn’t have to. Other than that, it adds little to nothing to your metabolism. I don’t think this can be any exercise where you can read the newspaper or watch TV. I don’t mean to spoil the boring constant endurance training, but most people use it the wrong way.
So what’s the solution?
Sprint intervals or circuit training with weights or body weight.
Instead of spending half an hour at the same boring speed, you can integrate intervals into your endurance training.
That means you give full throttle for 1-2 minutes, then come back down to normal speed until you have recovered (about 1-2 minutes) and then give full throttle again. You can repeat this as often as you want or can.
Take it slow if you’ve never done this before. This type of exercise creates an immense need for oxygen and burns many more calories, even for up to 24 hours after exercise.
You can use the same principle for the other exercises. For example, instead of doing an abdominal exercise, then pausing and doing the next set for the stomach, you can jump from exercise to exercise without a break.
So from stomach to chest to biceps to triceps and then repeat until all sets are done.
The key is not to be distracted, not to chat with others, just concentrate on your workout.
If a station should be occupied, just skip it. The only break should be walking from machine to machine or exercise to exercise.
You can tell from your sweat and rapid breathing that you are doing it right and that you are putting more strain on your body and burning more calories.
So stop wasting time reading magazines in the fitness center and use the available time more effectively.
Lose Weight And Eat Out
You are on a diet and you are not allowed to go to a restaurant during this time!
Fortunately, that’s not true
Of course, even though you are losing weight, you can go out to eat out without feeling guilty.
Here are some tips on how you can still have fun eating.
- Plan ahead.
View the menu online and choose the healthiest menu. - Eat a small healthy snack before you go
When you go to dinner hungry and not starving you can relax, eat slowly and enjoy the menu instead of running the risk of losing control and overeating on unhealthy foods. - Consume a lot of vegetables
Unless they’re deep-fried or soaked in butter / oil, you can’t go wrong with vegetables. Vegetables are very low in calories, high in fiber, and full of other good nutrients. - Add a lean source of protein.
For example, when ordering a salad, add grilled chicken breast or cottage cheese. - Make simple, healthy changes to your favorite dishes
Don’t just eat what you think you should , because eating has to be fun. You may be physically full, but psychologically you are not at all satisfied and therefore you may later fall back into your old pattern.
That’s why I recommend eating what you want once a week anyway, no matter what it is. A diet can really pull you down mentally, but when you know that you can eat what you want once a week, it won’t be so difficult for you. - Drink plenty of water and eat slowly
- Stop
eating when you start to feel full, not when your plate is empty.
In addition, you are the paying customer / king and can make changes to your menu. Here some examples:
Could I have white instead of dark meat?
Could I have grilled my fish instead of deep-fried?
Could I have light cheese, cream, oil etc.?
Could I have my burger (sandwich) without cheese and mayo, but with more lettuce, tomatoes and mustard?
I would like the low-calorie salad dressing.
Could she please bring me a salad instead of fries on the side?
As you can see, it is not that difficult to make healthy choices. Hopefully, you can take it easy on your next diet.
A Calorie Is Not The Same As A Calorie
Everyone knows that in order to lose weight you should consume fewer calories than you need and vice versa when you gain weight.
It would be nice, but unfortunately it’s not that easy.
In this article I would like to take a closer look at the topic of gaining weight.
Many now finally decide to eat more and above all to achieve a calorie surplus, because only with a calorie surplus can you build muscles.
Your eating plan will look something like this:
Breakfast
pancakes with maple syrup and whipped cream
eggs with bacon
Snack
2 bars of chocolate
Lunch
2 plates from the daily menu and 2 pieces of cake for dessert
Post-workout
2 servings of Xtreme Mass Gainer
Dinner
a big McDonalds menu and a McFlury
Snack
1 bag of chips
That’s a lot of food and, above all, lots of calories.
and what happens after a week of this super bulking phase?
You feel really shitty and have flatulence. The pants no longer fit and the t-shirt is a bit tight around the stomach. And of course, as desired, you also gained weight, but unfortunately only fat.
Incidentally, the bulking phase denotes the strategic overeating or the bulking phase (increasing muscle mass).
Aside from the visual changes, weightlifting performance also drops significantly. You get out of breath faster, have no energy and thus motivation is in the bucket.
It’s best at home on the sofa … to let yourself go and end like that.
And in no case should you forget all the gas products!
With this worthless diet you become a walking gas leak, you can speak of luck if you are still single and that will hardly change in this time.
Right now is the time to ask yourself whether you should lose weight first or gain even more?
You are confused and do not know why you have put on so much fat and become frustrated or even stop training completely.
Most of them now devote themselves to losing weight again to get rid of the excess fat. That is all well and good, but it also means that muscle mass is lost again. It becomes a vicious circle.
But now back to the actual topic. Is a calorie equal to a calorie?
NO.
Simple sugars and fats are called empty calories. They are contained in foods that contain hardly any essential (vital) nutrients such as proteins, complex carbohydrates, vitamins, trace elements and minerals. They only serve as an energy supplier and help you to become fat and unaesthetic.
Chocolate, bratwurst and McDonalds should therefore be taboo. Of course, you can snack now and then, as long as 90% of your diet is okay, it doesn’t make a big difference and it is extremely beneficial in purely psychological terms.
Say no to junk food. Junk doesn’t mean junk, rubbish or poor quality food for nothing.
Instead, focus on oatmeal, lean meat, eggs, vegetables, etc. and you will see what a huge difference it will make. No mirror will be safe from you anymore
this is how it should look on your plate .
A Calorie Is Not The Same As A Calorie – Part 2
The numerical value of your personal calorie requirement is not the only factor that affects your body shape. There are at least 5 other factors that should be considered:
The thermal effect of food. Also TEF (thermal effect of food).
The TEF measures the amount of energy that is required during various processes such as digestion, absorption, the assimilation of nutrients and also the energy consumption which has a stimulating effect on the metabolism through the central nervous system while food is being consumed by the body. Of the macronutrients, proteins have the greatest thermal effect.
The fiber content of the food.
Because of its chemical structure, dietary fibers are classified as carbohydrates. However, they are very different from other carbohydrates because they are mostly indigestible nutrients. Although a fiber contains around 4 calories, it is neither digested nor absorbed. This means, for example, if you were to eat 300 calories of red beans (about 1/3 of which is dietary fiber) you would excrete 100 calories undigested.
The glycemic and insulin index of food.
These 2 indexes are scaled numbers that describe how quickly a certain carbohydrate enters the bloodstream as sugar and how much insulin it takes to eliminate this sugar again. The faster the sugar gets into the bloodstream, the more insulin it takes to clear it. While the insulin level in the blood is high, fat burning stops, which is not necessarily for everyone.
The macronutrients in food.
Although the main function of insulin is to bring glucose (sugar) into the skeletal muscles, other nutrients are also brought into their “stores”, including fat. The intake of carbohydrates causes an insulin reaction and the intake of fat causes an increase in the lipid level, which means that when fats and carbohydrates are consumed together they cause the greatest fat storage.
The size, frequency and time of food intake.
Large, irregular meals put the body on the alert because it does not know when the next meal will come, it stores the nutrients. On the other hand, smaller and more frequent meals promote fat burning and the absorption of nutrients.
Large amounts of carbohydrates before going to bed cause insulin levels to skyrocket, stop fat burning and promote fat storage while sleeping. But if most of the calories are consumed in the first half of the day, this does not pose any problems. On the contrary, these calories are likely to be consumed as energy supplies during the day.
You shouldn’t eat something like that before going to bed
As you can see, even though someone consumes relatively few calories on a daily basis, they can promote fat storage by consuming the wrong foods, combining macronutrients counterproductively and eating irregularly at inappropriate times.
To illustrate this, let’s look at a study by Demling et al, who analyzed the diet of 38 police officers.
Although the police followed a hypocaloric diet, i.e. consumed fewer calories than they consumed, they had unhealthy body fat levels and had steadily put on weight over the past 5 years. So if you just had to eat fewer calories than you used up, these cops would have had to lose more and more weight instead of gaining weight.
What else did Demling notice?
- Only 15% of their diet was made up of protein, the macronutrient with the highest TEF
- They consumed very little fiber
- Over 50% of their carbohydrate intake consisted of simple sugars, which have a very high glycemic and insulin index
- They ate at irregular intervals, only 10% of their calories at breakfast and over 50% in the evening
I hope that I was able to show you that it’s not just about calories in and calories out.