Episode 008: How to Lose Fat Effectively
Today we will be exploring how we can lose fat (or cut) effectively. You will learn how to decide whether you should cut, bulk, or focus on building muscle and losing fat at the same time. You will lean how to setup your calories and macronutrients based on the desired rate of weightloss, that maximises muscle retention. We will also cover the use of cardio as a tool for fat loss.
Diet breaks will be explained as they are an important part of longer dieting phases, such that you are able to stick to the diet in the long run. The important factors to include in your training to provide an optimal stimulus for muscle growth and strength will be presented as well. Now one thing is to set things up properly, another is to adjust the plan as we move forward, to make sure we continue to stick to the desired plan. Learn how to track your progress , as well as how to make adjustments, when we are not progressing as desired. Lastly we will go through tips and strategies you can use to hit your daily vitamins and minerals. A free app and ebook will be given to help you eat a more balanced, varied and micronutrient-rich vegan diet. Change Your Mindset - Change Your Life
The transcription below is provided for your convenience, please excuse any mistakes that the automated service may have made.
You will learn
3:07 Should I cut or bulk? Or build muscle and lose fat?
7:27 How to estimate your maintenance calories
12:51 Rate of weightloss to maximise muscle retention?
14:40 Cardio for fat loss
19:17 Tracking food is not an absolute necessity!
20:38 How much protein to eat?
23:23 How much fats & carbs to eat?
25:41 Diet Breaks
29:37 Checklist for adequate resistance training
31:42 How to track progress and make adjustments
41:00 Health, Micronutrients & Free Resources
Links & Resources
Book I have used for researching today's topic:
The Muscle & Strength Pyramid, 2nd edition; Eric Helms, PhD, CSCS; Andrea Valdez, MS; Andy Morgan, BS
Thanks for listening! What's coming next?
009. You Will Fail Your Fitness Journey
About The Show
On the show, Rémi reveals all of his strategies, tips & tricks you will need to live a fit plant-based lifestyle.
Focus is on providing a holistic
approach with evidence-based
information, in an easy digestible
Interesting guests will be joining from time to time, to share their
Discover how you can turn your health & fitness around on a plant-based diet, all while taking care of the planet & animals.
Dan Rémi Christiansen Appadoo (Rémi for simplicity) is a Medical Doctor from Denmark, Crossfit Athlete and the founder & owner of MyVeganPersonalTrainer.
Since summer 2020, he went full-time with his craft of love MyVeganPersonalTrainer, helping people across the globe to live a thriving fit life, far away from lifestyle-related disease.
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You will learn:
✓ How to calculate your calories
✓ How to get your optimal protein intake
✓How to get your vitamins & minerals
✓ How to cook vegan meals (10+ recipes provided)