2. What To Eat
Whole, preferably organic food. There are two reasons for this recommendation. First, eating whole foods will allow you to fill up faster with less food, as natural food is less dense in calories. Imagine how much less salmon, broccoli and quinoa you will need to feel full compared to mac and cheese or pop tarts.
One of the biggest reasons people fall off their diets is because they cannot handle the constant hunger. This issue is resolved by focusing the majority of your calories on whole foods. The second reason eating whole, organic food is recommended is because eating in such a manner gives your body the nutrients it needs to support optimal hormone production.
In terms of a return on your nutrition investment, giving your body a steady supply of healthy fats, veggies, quality grass-fed protein and complex carbs will pay the biggest fat loss and long term health dividends. It’s virtually impossible to be fat if you stick to quality food.
3. What To Do When Not Eating
Move often, lift heavy weights and train explosively. Fat-loss training is all about maintaining muscle, stimulating your metabolism and burning calories. The best method to carry out these objectives is to break your training up into different days, each focused on one of the three objectives.
Weight training is the most important objective, as weightlifting alone can effectively solve all of your physique problems. Because of this, plan your sprinting and cardio around your weightlifting days in a way that does not take away from your ability to kick ass.
Ideally, one should train with weights three times per week, sprint once, and do some sort of low intensity cardio on the other days. Sprinting should only be done once per week as it is very demanding on your body, and if done too much, it can take away from your ability to lift.
Low intensity cardio should be done everyday if possible as it burns calories and yet does not take away from your recovery ability. On the contrary, low-intensity cardio actually aids in recovery, as it pumps blood to your damaged muscles.