Shed winter fat with a 5-day diet and workout plan
Want to shed winter fat? You will know how after reading this article. Once you try a 5-day diet and workout plan, you will never want to go back. This routine is sustainable and easy to follow.
Calories come from three sources: fats, proteins, and carbohydrates. Carbohydrates, Proteins and Fats are fuel sources used by the body and are known as macronutrients. Carbohydrates are a necessity as well as proteins and fats but carbohydrates are the preferred fuel source for the body.
Micronutrients are vitamins and minerals that act as cofactors for other processes in the body while aiding macronutrients. An abundance of micronutrients can be found in vegetables and fruits.
Fat burns in a carbohydrate flame so any diet plan should not be lower than indicated in fat because the belief that consuming fat makes a person fatter is more likely to be fallacy than fact. Consuming fat lets your body know that it is okay to burn fat.
The United States Department of Agriculture (USDA) recommends 18% protein, 29% fat, and 53% carbs. This amounts to 468 calories (117 g) from protein, 754 calories (84 g) from fat, and 1378 calories (345 g) from carbs out of 2600 calories per day.
Remember that one gram of fat provides nine calories of energy while protein and fat provide four calories of energy per one gram.
You must know the amount of calories per day that you plan to consume on most days, for example 2600 calories per day. Then you allocate the amount of each macronutrient to consume within your daily allowance.
The 40/30/30 plan, where forty percent of the macronutrients consumed are carbohydrates, is a percentage combination that is an alternative the USDA template. There are many different alternatives.There is also a wide array of ranges of how much food to consume. If two people are the same in all other categories except for weight then the one who weighs more should consume more and the one who weighs less should consume less.
Using grams per kilogram (g/kg) of bodyweight here are some suggested ranges to use as a guideline when meal planning: 0.9-1.2 for fat, 1.0-2.2 for protein, 5.0-14 for carbs. Also note that ranges differ based on physical activity where athletes consume at a higher rate than non-athletes.
Food should be consumed not only within the daily amount of recommended calories, but also within a specific distribution of macronutrients, micronutrients, and intake per kilogram of bodyweight.
Try out different g/kg intakes, caloric daily limits, and different macronutrient/micronutrient distributions until you come across a plan that works for you. Remember that what works for you may work for only you. Such meal planning is highly sophisticated and requires a great deal of knowledge and discipline to adhere to.
The type of physical activity that should be equated with weight control, or fat loss, is cardiovascular endurance training; activity where a constant heart rate can be sustained continuously for at least twenty minutes.
The notion that doing a minimal amount of cardio can result in weight loss is more likely to be fallacy than fact. There is no universally appropriate amount of cardio that results in lean appearance and definition.
Assuming an apparently healthy average person, it can be said with a high degree of confidence that aerobic cardio should equal no less than 225 minutes per week if the individual seeks to reduce body fat.
The American College of Sports Medicine (ACSM) echoes similar sentiment about weekly physical activity recommendations for average, overweight, and obese people. Just as no two people have the same fingerprint, the ideal amount per week of cardio that should be done will never be the same for any two people.
In a normal schedule, there is a two-day weekend and a five-day workweek. Using this schedule can also work for exercise and dieting. Splitting exercises in such a way that it takes five days to cover the entire body is known as a 5-day split.
The following is an example of 5-day split combined with at least 20-45 minutes of cardio each day:
Monday: Chest and Triceps; Tuesday: Back and Biceps; Wednesday: Legs; Thursday: Shoulders; Friday: Calves, Shins and Forearms;Saturday: Rest; Sunday: Rest
Each day should have between nine and thirty sets of exercises. Any number of exercises is sufficient as long as the exercises successfully isolate the targeted region for that day and the total of sets performed does not exceed thirty.
You can do a series of five sets of thirty repetitions of abdominal exercises 2-3days/week. It should take no longer than forty-five minutes to complete each resistance-training workout.
Conceptually this method of exercising works well because each region of the body receives a prolonged resting period since it is focused on weekly. In an apparently healthy individual, this is a good way to keep up the variety of exercises done in the routine while still keeping the structure of using similar muscles.
The following is an example of 5-day diet plan accompanied by adequate hydration:
Monday: 2600 Calories; Tuesday: 2600 Calories; Wednesday: 2600 Calories; Thursday: 2600 Calories; Friday: 2600 Calories; Saturday: 1800 Calories; Sunday: 1800 Calories
Conceptually this method of dieting works well because on days that you are active you will consume more calories than on days than on days when there is no physical activity. No two people have the same daily ideal amount of calories to consume on workout days and rest days.
You must utilize trial-and-error to find your appropriate ideal daily diet plan in combination with your weekly physical activity. Make sure you maintain a food log and a physical activity log so you can see what works best for you and track your progress.