From body fat 18%, ordinary men become 10% The secret of dietitian Ricky's muscle gain and fat loss/Photo courtesy: Three Mining Culture published "Body fat plummeted by 20%! Ricky, who grew up as a "senior fat man", soared to 85 kilograms in his third year of high school and his body fat was 30%. A lovelorn experience shocked him to lose weight! So, he frantically exercised with the prototype food diet, and his weight was reduced to 72 kg, and his body fat was reduced to 18%, which took nearly a year's efforts. At this point, 178 cm Ricky has become a well-proportioned boy. But he thought he would have muscles if he lost weight, but he didn't reach the desired bodybuilding posture. Later, it was discovered that there is still a long way to go without the concepts of nutrition and fitness.
Ricky's senior three weighs 85 kilograms and has a body fat of 30%. Compared with the ideal figure with body fat 10%, the photo courtesy: "Body fat plummeted by 20%! Ricky's secret of nutrition: hypoglycemic and intermittent fasting. As a nutritionist, he tried various diet control methods on the way to lose weight. Rich certainly has a set of views on "eating". He pointed out that any method of losing weight should be carried out under the general principle of controlling calories, and "calorie deficit" should be observed. It is suggested that it should be controlled between basal metabolic rate (BMR) and total daily calorie consumption (TDEE), and the fat-reducing calories falling between them are the most perfect. (How to use TDEE to calculate your fat-reducing calories, please see Ricky's "Body fat drops by 20%! Eat less sugar and lose weight quickly.
TDEE algorithm/Photo courtesy: Sanmen Culture published "Body fat plummeted by 20%! In the case of observing insufficient calories, Ricky recommended a hypoglycemic diet with intermittent fasting to reduce fat. For reducing sugar, he pointed out that reducing sugar intake from 55% to 20-40% of total calories can successfully achieve sugar reduction. In practice, starch can be eaten without touching or only at one meal, which is very simple and easy for beginners to get started. At the same time, people who are undergoing retraining and reducing fat can increase the intake of protein to 2.2 times per kilogram of body weight 1.6-2.2 times, so that they can directly eat 2.2 times without losing muscle. For example: weight 80kg x 2.2g = 176g protein weight 60kg x 2.2g = 132g protein.
The proportion of sugar intake in the diet of reducing sugar/Photo courtesy: The body fat released by Sancai Culture has dropped by 20%! Ricky emphasized that reducing sugar is most suitable for intermittent fasting, and he generally matches 16:8 fasting, that is, 8 hours a day is the eating time, and other times are fasting; For example, he usually eats his first meal at one o'clock in the afternoon and finishes his second meal before nine o'clock in the evening. Between meals, he only used 1 cup of Greek yogurt and 1 small portion of nuts as snacks. For beginners, you can choose fast food 16:8 three days a week, and then add it gradually.
Ricky's fitness secret: 5 times a week +200 minutes of aerobic training. After reaching 65,438+08% of body fat, Ricky's body fat has remained at 65,438+06-65,438+08% for many years. Later, he increased the proportion of retraining, from only 2-3 times a week to 5 times a week, training the whole body including the chest and chest. He suggested that if the average boy's goal is to be similar to his slightly stronger figure, it is recommended to train five times a week; For beginners, you can retrain three times a week, twice high-intensity interval training (HIIT, 20-30 minutes), and then according to your physical condition.
"To achieve what goal, will make what kind of efforts! Ricky said that for ordinary people, it is easy to reduce body fat from small fat to 18%, but it takes considerable effort to reduce it to 10%, a more extreme posture. Besides retraining five times a week, he also has 200 minutes of aerobic exercise. Ricky, who didn't like running since childhood, mainly did brisk walking. He will choose to walk fast after retraining and walk for half an hour every day (about 10 thousand steps).
However, Ricky reminded that because his aerobic training is brisk walking instead of running, he will continue to do aerobic training after retraining, but for the average person, it is suggested that there should be at least 3-4 hours between retraining and aerobic training, such as retraining in the morning and aerobic training at night, otherwise the benefits of exercise will be discounted. He explained that this is related to the consumption of sugar or fat in the liver during exercise. Fast walking mainly consumes fat, but faster and more intense running will consume liver sugar, and retraining will also consume liver sugar. If the two are done together, the liver sugar will be consumed too much and the benefit will be reduced.
Ricky suggested that if the boy's goal is to be a little stronger, the average boy can retrain five times a week? The fan page of nutritionist Ricky FB is also a practical reminder for Tianya dieters. 1. Use data to keep yourself going. "I have been trying so hard to lose weight for many years, but I often get stuck. I think the main reason is that I don't have a fixed body to measure my body composition If you take the test every week, you won't worry if you know that your state is getting better. Ricky pointed out that Inbody can measure subtle body differences more carefully than ordinary household body fat machines, which can usually be seen in gyms, but it needs to be paid around 200 yuan. If it is inconvenient to measure every week, it is recommended to measure at least once a month, and observe yourself by taking photos of your body and measuring the circumference of six body parts every week.
The girth of six parts includes: neck girth, chest girth, waist girth, hip girth, thigh girth and arm girth. Ricky reminded that "you can't see the results until you have data." Many people feel that they have lost weight for so long and their weight has not changed. Actually, weight is not the most important thing! Because everyone is born fat in different parts, either the waist circumference is not reduced or not thin. If you have the habit of measuring six times, you can actually know when the data is one inch smaller.
Ricky lost a set of years of weight loss experience, combined with his own professional works, and became a "body fat plummeted by 20%! 2. Don't try different ways to lose weight impatiently. Ordinary dieters use the right direction for a while, and then switch to the opposite direction, so all previous efforts are in vain. Please take some time to focus on a single method, give this method a process, and know whether it really suits you.
3. One-way fat reduction or muscle gain "It is the most difficult to gain muscle and lose fat at the same time, but it is very simple to gain muscle or lose fat directly. Ricky pointed out that it is more efficient to develop a signal in one direction, for example, when you gain muscle, you don't want to care about fat. It took him half a year to gain muscle and lose fat at the same time, during which the effect of gaining muscle was very poor, and he only gained weight 1 kg for half a year.
4. Don't think too dreamy about the time to gain muscle and lose fat. "Don't think that you will become a European father in a month! Ricky said that it takes different time for everyone to gain muscle and lose fat. Generally speaking, the growth of muscle mass is in years, and the speed of fat loss is in months. The time to lose fat can be calculated by yourself. It takes 7700 calories to lose 1kg. If you reduce your intake by 500 calories a day, you can lose 2 kilograms a month, but Ricky has always stressed that "weight is not the key, body fat is!" It is suggested that the weight loss within one week should not exceed 1% of the body weight. For a person of 80 kg, it is good to lose 0.8 kg a week. As for the slow growth of muscle mass, it may only increase by a few kilograms a month.
Image source/interview with Sancai culture//Malaysia