Weight loss program at home exercise

Weight loss program at home exercise ideas | How to lose weight at home without exercise

Thursday, May 25, 2017

hey, what's up guys? sean nalewanyj, of eliteimpactlabs.com.and in today's video lesson, i want to give you some important tips for structuring yourcutting phase, in order to maximize body fat loss as well minimizing muscle loses. now,some degree of muscle loss is inevitable any time you try to significantly reduce yourbody fat levels. but here are three very important tips you can implement in order to keep asmuch of your hard-earned muscle mass intact as you loss body fat. so, the first thingis don't let your calorie intake dropped too low. in order to lose body fat, you must consumefewer calories than you burn. to put it simply, you have to eat less. and this creates thenecessary calorie deficit, which is needed to stimulate your body to burn -- burn fatas a source of fuel. however, this has to

be carried out with caution. although a caloriedeficit is a mandatory pre-requisite for fat loss, goingâ too lowâ will put your lean muscletissue at risk. so, a good guideline for this is to follow a calorie deficit of about 15%to 20% below your maintenance level. and your maintenance level is the number of caloriesthat you require daily in order to maintain your current weight, 15% to 20% below maintenanceis a deficit that is large enough to maximize fat loss, but low enough that the majorityof your muscle tissue will be left intact. and to find your calorie maintenance level,i'd recommend using what's called, "the harris-benedict formula" which you can very easily find througha basic google search. secondly, do not alter your weight training plan. when most liftersshift into a fat loss phase, they make the

huge mistake of switching to a light weight,high rep plan in an effort to increase muscle tone and definition. in reality, this is completelymisguided and counterproductive to your bottom line progress. always keep this in mind; spotreduction isâ impossible. in other words, you can't target fat loss from specific areasof your body by training those areas with weights. resistance training targets onlytheâ musclesâ that are involved in the specific movements you're performing, and not the fatthat surrounds those specific areas. curls don't burn fat off of your biceps, dumbbellpresses don't burn fat off of your chest, and lateral raises don't burn fat off of yourshoulders. fat loss occurs on a total body scale as you keep yourself in a calorie deficitover time. as the weeks go by, you'll lose

fat from your entire body, which will increasemuscle definition. but you have no control over the specific areas where fat is burnedfrom. every time you perform a weight training workout, your goal is simple. and that isto provide your muscles with the most powerful growth stimulus possible. and this is achievedusing the exact same principles you were using during your bulking phase. high intensity,progressive overload, compound movements, low to moderate reps et cetera. when you followthe light weight, high reps approach, all you're really doing is providing a weakerstimulus to your muscles and increasing the chances of muscle loss during your cuttingphase. and thirdly, don't go overboard on cardio. if you're creating a proper caloriedeficit through your diet, and are sticking

to an intensive weight training plan, thenthere's really no need to perform an excessive amount of cardio. yes, cardio is a usefultool for burning additional calories, but most people get totally carried away here.theâ onlyâ true requirement for fat loss is a calorie deficit. and if you've already decreasedyour food intake sufficiently, then you shouldn't need much more than a couple cardio sessionsper week. it's going to vary from person-to-person. but for most people, two to three cardio sessionsper week, in combination with weight training, will easily get the job done. if you go overboardand start performing cardio every day on top of an already adequate fat burning plan, youroverall calorie deficit can easily stretched to an excessive level that leads to unwantedmuscle loss. so, those are the three major

steps to keep in mind if you want to meltoff that excess body fat, but keep your hard-earned muscle gains safely intact. number one; maintaina calorie deficit no larger than 15% to 20% below maintenance. number two; keep your weighttraining plan exactly the same as it was during your bulking phase. and number three; don'tgo overboard on cardio, two to three sessions per week is likely all you're going to need.so, i hope you found this information useful. if you did enjoy the video, please make sureto hit the like button, leave a comment and subscribe to stay up-to-date on future videos.don't forget to download your free 28-day mass building plan, which includes a freeworkout, meal plan and supplement guide, over on eliteimpactlabs.com. the link to that isin the description. and don't forget to join

us on facebook where we do free supplementgiveaways every thursday night. so, thanks again for watching. and i'll talk to you againsoon.

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