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What are some tips on how to lose bodyfat without losing muscle?

2/10/2011

Comments

 
Picture
  • Eat tasty food
  • Drink plenty of water throughout the day
  • Consume nonfat/lowfat dairy foods
  • Never skip meals (eat every 3 hours for 5 to 6 meals daily in order to maintain blood sugar level)
  • Regulate your caloric intake and do NOT drastically reduce your daily caloric intake (NEVER eat less than 1200 kcals daily)
  • Eat more high-fiber foods and complex carbs to stave off hunger
  • Eat less starchy carbs (e.g., white rice and pasta) 
  • Eat high-protein snacks such as nuts, egg whites, beens, and cheese to control hunger 
  • Eat plenty of veggies
  • Avoid sodas and high-calorie drinks
  • Reduce red meat consumption to less than 3 times per week
  • Trim visible fat from meat, poultry and fish
  • Eat white meat from chicken and turkey and remove the skin
  • Avoid bologna, salami and other high-fat, high-sodium luncheon meats
  • Eat s-l-o-w-l-y
  • Consume up to 2 cups of coffee per day
  • Use supplements only as needed (as an adjunct to your mealplan)
  • Exercise daily
  • Perform weight training 2-4 days per week
  • Perform cardio exercise 3-5 days per week
  • Vigorous resistance training will maintain or even increase your muscle mass
  • Reduce fat intake to under 25% of your total caloric intake
  • Reduce consumption of sweets such as cakes, cookies and candy
  • Reduce consumption of high-fat snacks such as chips and ice cream
  • Replace desserts with fresh fruit
  • Practice portion control
  • Eat fresh foods
  • Broil, boil, poach, or bake foods instead of frying 
  • Use oils, butter, cream cheese, and sour cream sparingly
  • Avoid heavy sauces on foods
  • Use lowfat versions of mayonnaise and salad dressings
  • Eat foods that have less than 2 grams of fat per 100 calories
  • Eat lowfat protein foods at every meal
  • Do not eat out daily and avoid eating fast foods
  • Start a meal with some soup, salad or fruit
  • Choose less calorically-dense foods (ie. less calories per gram) 
  • Perform high-intensity exercise (e.g., cardio intervals, bodybuilding)
  • MOST IMPORTANTLY:  Make good nutrition and regular exercise your lifestyle habit! 

Brian Danley, CFT
"Motivation is what gets you started.  Habit is what keeps you going."

408-688-1586 (cell)
briandanleyfitness.com
https://www.linkedin.com/in/briandanleyfitness
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Brian Danley, CFT "Motivation is what gets you started. Habit is what keeps you going." 408-688-1586 (cell) briandanleyfitness.com https://www.linkedin.com/in/briandanleyfitness https://www.facebook.com/BrianDanleyFitness
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    I'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and sculpting my body. 

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