Summary
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
Transcript
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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:
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Who is Dan Rémi
I’m an online health & performance coach who quit his full time medical doctor gig to prevent people from becoming patients in the first place.
I’m the guy they come to when they want to end their frustrations, and gain clarity over how to achieve their health & performance goals - and keep it for life. No diet fads & "quick fixes" in this household.
I help them create a tailored flexible routine towards their goals that they can sustain even when life gets in the way, so they can sustainably maximise productivity, physical & mental health, and live longer.
As a medical doctor, CrossFit & BJJ athlete (transformed from very skinny), and after having coached hundreds 1-on-1 towards peak health & performance since 2014, I have created a unique adaptable coaching system that gets people results every time.
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