For those that are on the last leg of their fitness journey, it gets harder and harder to lose those last few pounds. The scale seems to be yo-yoing and not being in your favor. You probably feel like you need to stay longer at the gym, do more cardio or cut out more calories……DON’T do those things!
Here’s how I lost those stubborn 10 pounds in 6 weeks. I started doing Intermittent Fasting, adjusted my macros, did less cardio (I’ll explain more about that) and still stuck to my 5 times a week workout sessions. (results may vary, if you want a customized fitness plan email me: firstname.lastname@example.org)
Ok let’s start with how to adjust macros without cutting a ton of calories. So if you don’t know already, in order to lose body fat you need to be in a ‘cut’ (calorie deficit). You need to find your TDEE first and then cut about 500 calories or 20% from that. You can try macro calculators online to get an idea or contact me. Now that you have your ‘cut’ calories you’ll be adjusting your macros for a high fat low carb diet plan. There are 3 macros you’ll be counting: Carbs, Protein and Fats. About 45-50% of your macros should be coming from Fats, 30-35% is protein and 25-30% will be carbs.
Having a High Fat Low Carb diet plan has it’s benefits:
can help with weight loss
can reduce risk of heart disease and diabetes
can reduce triglycerides numbers
can reduce blood sugar
(talk more with your doctor about this macro plan)
Now that you’ve figured out your new macros, start incorporating weight training and decrease your cardio. Try to aim for 5 workouts per week and within those 5 days you can incorporate 1-2 cardio/hiit workouts. I personally can not do a lot of cardio because of my back condition. Here’s an example of a workout week that you can try:
Monday: Legs, Booty and 15min HIIT
Tuesday: Back, Biceps and Core
Wednesday: Chest, Triceps and 15min Cardio
Thursday: Legs and Shoulders
Friday: Total Body & Core
You’ll want to do your strength exercises first, then core and cardio/hiit is last. You’ll want to do cardio last because you don’t want to completely exhaust yourself before lifting weights…you won’t be lifting as heavy as you could and you could jeopardize your form. Cardio is good for your health but it won’t do everything for you. You won’t be able to build muscle with just cardio. By building muscle you will boost your metabolism and burn fat faster throughout the day.
Do this for a couple of weeks and you’ll start seeing results!! You can also go to my SHOP page for customized plans.