How To Decrease Your Body Fat Percentage (specific program)

The responses via Instagram have been great.

If you’re not sure what I’m talking about, then check out my profile here: instagram.com/morellifit‎

I’ve been asking for questions from my followers. And here’s the latest question from Nancy and Al.

“How to decrease body fat percentage: I incorporated cardio and weights, and my diet is pretty healthy in low-fat items, but my percentage stays at 20%. I’m stuck.”

That’s a great question everyone can benefit from. And, here I’ll share a few major points that can help.

In this blog and video, you’ll learn:

  • How to dial in your nutrition using whole foods
  • How to structure your meals and know how many calories to eat
  • How to train to lose more fat

Point #1: Dialing In Your Diet

Diet is always the first piece of the puzzle. Once you have your diet dialed in you can still get good results even if your training program is not perfect.

However, if you have everything perfect with your training program, but you’re eating the wrong diet, you will never see the results you want – and you will get very frustrated.

Nancy referenced low-fat items in her question. This was the first red flag that I spotted.

Healthy fats won’t make you fat. They are actually very good for you.

So, instead of focusing on low-fat items, you should begin to eliminate processed foods from your diet.

Remove processed foods, refined carbohydrates, and sugars from your diet.

Instead, focus on whole foods from as close to nature as possible:

Top Whole Foods 

  • Fish
  • Fowl
  • Nuts
  • Seeds
  • Lean meats
  • Vegetables
  • Fruit (small amount)

If you just make these changes, you will quickly see a reduction in your body-fat levels.

Now that you know what to eat and what to avoid, let’s look at how to structure your meals throughout the day.

Point #2: Structuring Your Meals

I advise eating 5 to 6 meals per day, 2 to 3 hours apart.

Meal 1 – protein/fats/carbs (1/3 from each food group)

Meal 2 – protein/fats/carbs (1/3 from each food group)

Meal 3 – protein/fats/carbs (1/3 from each food group)

Meal 4 – protein/fats (2/3 from protein)

Meal 5 – protein (all calories from protein)

Calorie intake per meal

Meal 1 – 25% of your daily calories

Meal 2 – 25% of your daily calories

Meal 3 – 25% of your daily calories

Meal 4 – 18.75% of your daily calories

Meal 5 – 6.25% of your daily calories

You will need to work out your BMR (see my previous articles for details), in order to figure out your actual calorie numbers.

You Don’t Need to Count Calories

You don’t need to count each calorie that you consume. But, you should have a general idea of a number of calories from each food group. This is the reason that I use the pie charts, as a general way to measure.

⚡ Related: Learn How to Easily Calculate Your Calories

Point #3: Training 

Here are important training points to help you unstuck and burning fat.

  • Complete a dynamic warm-up (5 to 10 minutes)
  • Use heavy weights. Create a workout around one major lift, and then use a few smaller exercises (40 minutes)
  • Emphasize HIIT cardio training (20 minutes). I even have a program dedicated to implementing HIIT cardio as an effective way to lose body fat, called HIIT MAX™.
  • Stretch to cool down (5 minutes).

⚡ Related: Learn Why HIIT is the Best Cardio For Fat Loss

Summary

Use the tips and suggestions above and you will see a reduction in your body fat. If you just make the diet changes, you will start to see a big difference in your body composition. But when you combine the diet changes with the fitness program, you will be amazed at your transformation.

 

Speak Your Mind

*

Site by codeart.mk