How to Get Single Digit Body Fat
How to get single digit body fat percentage
By The Guide Building Muscle While Losing Fat
Getting a single digit body-fat is not something that comes easily and you will need loads of mental and physical discipline. It all starts and ends with both your dietary discretion as well as key exercise tactics that need to be employed and they need to be working closely together.
The first step is to put yourself in a calorie deficit which means that you need to know or teach yourself how to count calories. As a general rule of thumb, a 500- to 1,000-calorie daily restriction will promote about 1 to 2 lb. of weight loss a week. Make this reduction based on your current physical state. Go with the higher amount if you have a lot of weight to lose.
The next step is to make sure that you select foods that are high in nutrient content and low in sodium, simple sugars and saturated fat. You need to be very vigilant with your food choices when you want single-digit body fat percentage.
You simply have to remove burgers, fries, wings, chili dogs, doughnuts and cookies from your diet plan. Instead, choose foods with a low energy density like fruits, vegetables, lean meats, fish, whole grains and low-fat dairy products. These foods fill you up on less calories.
The next step is to try and curb your appetite by eating more meals throughout the course of the day. Have a meal first thing in the morning and proceed to eat every two to three hours afterward. This will give your metabolism a lift and make you less likely to overeat. A lean beef patty with brown rice, lettuce and tomato is a meal, for example.
Always make sure that you drink water in place of all other beverages. Liquid calories in the form of soda, beer, slushies, milk shakes and dessert coffees all count as calories, just like food. They also do not cause the same satiating feeling that food does, which increases your chances of consuming excess calories.
Replace all liquid calories with water to get into the single digits. Not only does water contain zero calories, but it also hydrates your body and flushes toxins out of your system. The next step is your training and what needs to change in order to lose fat fast.
You need to perform high-intensity interval training to burn a significant amount of fat. Choose a form of cardio that you enjoy, such as running, indoor cycling, elliptical training, stair climbing or rowing. Start your workout with a light warm-up for five to 10 minutes, and then increase your speed to an all-out effort for 30 seconds.
Reduce your intensity to moderate for 60 seconds, and then increase it again. Alternate back and forth for 30 to 45 minutes and finish with a light cool-down for five to 10 minutes. Work out three days a week on non-consecutive days.
You know very well that you need to lift weights to build muscle mass. Adding muscle will naturally raise your resting metabolic rate. This, in turn, causes you to burn more calories at rest, which will further help you achieve single-digit body fat percentage.
Include exercises that target all your major muscle groups like bench presses, upright rows, bent-over rows, tricep extensions, twist curls and lunges. Aim for 10 to 12 reps, do three or four sets, and work out three days a week on non-cardio days.
The last step when getting ripped is to increase your activity levels when not working out. Take every chance you can to burn additional calories throughout the day. You could park at the far end of the parking lot, walk up stairs instead of taking elevators, stand-up while taking phone calls at work and walk in place while preparing dinner, the options are endless.
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The Guide Building Muscle While Losing Fat - If you'd like to get bigger and stronger without putting on fat or if you just want to lose fat without losing that hard-earned muscle... this program is the fastest and easiest way to do it.
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