Weight Loss Tips & Secrets

Weight Loss Tips & Secrets

1wwl

Making Adjustments Weight Loss Approach

In this Making Adjustments Weight Loss Approach article you will discover exactly how to use your weekly weight loss chart to reach and then maintain your ideal body weight for life!

One of the major reasons why the weekly weight loss chart is such an important tool for creating permanent fat loss is that it shows you exactly when you have to make adjustments in your weight loss program.

The reality of fat loss is this: No matter what nutrition and exercise strategy that you will be using to lose the unwanted body fat that you currently have, there will always come a time when your body will adapt, and your fat loss will come to a halt!

Making Adjustments Weight Loss Approach….the closer you get toward reaching your ideal body weight, the more effort it will take, and the more adjustments you will have to make in your approach to lose those last few pounds of “stubborn” body fat.

In addition to this, most likely you will have to “zig-zag” your way toward creating irreversible, long term weight loss success! Zig-zagging means that most of the weeks you will be moving toward reaching your ideal body weight, but some weeks you will not!

This is why the weekly weight loss chart is the ultimate tool for creating the body of your dreams. It shows you every week if what you are doing is working or not. If it is working you simply keep doing the same thing, if it is not, then you make adjustments and get back on track!

Below, we will cover all the possible results that you can create while moving in the direction of your major health goal. These outcomes will show up in your weekly weight loss chart, and using this feedback, you will adjust your nutrition and exercise strategy for next week.

1) What To Do If Your Lean Body Mass And Your Total Body Fat Weight Remain The Same!

Making Adjustments Weight Loss Approach….if this occurs in your weight loss program it simply means that you are not moving in either direction.

Your first step should be to increase the intensity, duration, and frequency of your cardio training workouts!

The best approach is to first start with increasing the intensity, and when that stops producing the desired results, only then increase the duration.

When your body adapts to the the increase in the intensity and the duration, then increase the frequency of your workouts.

Once all three of these stop working, your next step will be to switch to another cardio training exercise!

If making these adjustments in your cardio training workouts doesn’t produce the desired results, your next step should be to start lowering your daily calorie intake by 100 calories per week.

You can keep doing this until you start to see that once again you are losing total body fat weight, while simultaneously maintaining your lean body mass.

Making Adjustments Weight Loss Approach….it is also very important that you are consuming the optimum amount of calories, using the right nutrient ratio for your body type, and implementing an effective meal frequency and meal timing approach on a daily basis!

2) What To Do If Your Lean Body Mass Stays
The Same, While Your Total Body Fat Weight Continues To Increase!

Making Adjustments Weight Loss Approach….this result is produced whenever you consume more calories than your body can realistically “burn off” during the day.

In this case, you should lower your daily calorie intake by 100 calories per week, and keep using cardio training with the same intensity, duration and frequency as last week.

If this does not help, then you can start to increase the intensity, duration, and frequency of your cardio training, the same way that is recommended in the first result above.

This outcome is usually the consequence of not counting the calories that you are consuming on a daily basis, not using the right macro-nutrient ratio, or not using an effective meal frequency and meal timing approach!

Making Adjustments Weight Loss Approach….you have to remember that in order to create a lean, healthy body you must use a combination of proper nutrition and exercise.

3) What To Do If Both, Your Lean Body Mass And Your Total Body Fat Weight Decreases!

This means that you are losing unwanted body fat, but you are also losing some of your muscle.

Making Adjustments Weight Loss Approach….if this continues for more than six weeks in a row after starting your weight loss program or anytime during the fat loss pahse or maintenance phase of your program, you should increase your daily calorie intake by 100 calories per week, until your lean body mass stabilizes.

Make sure that you also are consuming the optimum amount of calories on a daily basis, using the right macro-nutrient ratio for your body type, and also implementing an effective meal frequency and meal timing approach!

Your focus should be on using “nutrition” to maintain your current weight and to provide your body with everything it needs to function properly on a daily basis.

While, simultaneoulsy you should use cardio training to “burn off” the unwanted body fat that you currently have!

This is how you create irreversible, long term weight loss success in the fastest time that is possible!

4) What To Do If Your Lean Body Mass Decreases, While Your Total Body Fat Weight Stays The Same!

This outcome means that you are losing muscle mass. This frequently happens when you skip meals, or don’t consume a moderate amount of protein on a daily basis.

Making Adjustments Weight Loss Approach….because of this your body uses “its own” protein tissues to achieve proper cell function, or what is even worse, it burns it off as an energy source, in order to slow down your metabolism, because you are not consuming enough calories during the day.

Muscle loss is the last thing that you want to happen when you are moving toward creating permanent fat loss. The less muscle you have, the less calories your body will burn off during the day!

Making Adjustments Weight Loss Approach….this is why in addition to using proper nutrition and cardio, it is also very, very important to use weight training to make sure that you maintain your muscle mass, and by doing this, help to keep your metabolism elevated on a daily basis!

5) What To Do If Your Lean Body Mass Decreases, While Your Total Body Fat Weight Increases!

 

Making Adjustments Weight Loss Approach….this is similar to number 4 above, except you are gaining unwanted body fat. What you should do is follow the same advice as above, but in addition to this make sure toincrease the frequency, duration and intensity of your cardio training.

As I already mentioned before, the best approach is to first start with increasing the intensity of your workouts, and when that stops producing the desired results, only then increase the duration.

When your body adapts to the the increase in the intensity and the duration, then increase the frequency of your workouts.

Once all three of these stop working, your next step will be to switch to another cardio training exercise, and start all over again by increasing the intensity, and so on!

Making Adjustments Weight Loss Approach….make sure that you are also using weight training on a regular basis to maintain the current muscle that you have, and to keep your metabolism elevated on a daily basis!

6) What To Do If Your Lean Body Mass Stays The Same, While Your Total Body Fat Weight Decreases!

Making Adjustments Weight Loss Approach….this is the best result that you can produce in your weight loss program. It means that you are properly using nutrition and exercise to “burn off” the unwanted body fat, while maintaining your lean body mass!

Next week, simply keep using the same nutrition and exercise approach without making any changes or adjustments in your program.

Every week that you can produce this type of outcome, you will be getting closer and closer toward reaching your ideal body weight!

It is also important that you keep using your weight loss chart on a weekly basis, even when you produce excellent results.

Making Adjustments Weight Loss Approach….the reason for this is very simple: It will always be a matter of time until your body adapts to what is currently working, and you will have to use something different to keep moving in the direction of your major health goal!

7) What To Do If Your Lean Body Mass Increases, While Your Total Body Fat Weight Stays The Same!

This type of result will be produced whenever you are using intense weight training during your weight loss program.

Making Adjustments Weight Loss Approach….if you still have unwanted body fat that you want to lose, you will have to lower your daily calorie intake by 100 calories on the days when you are not using weight training,until you see that your total body fat weight starts to decrease.

You also can leave your daily calories the same, but increase the frequency, intensity and duration of your cardio training so that you can burn the most total calories from body fat while using this fat-burning physical activity!

This is a better option, because it is always to your advantage to keep consuming your daily maintenance calorie intake while using cardio training to completely burn off the unwanted body fat that you currently have!

8) What To Do If Your Lean Body Mass Increases, While Your Total Body Fat Weight Increases.

 

This happens when you are using intense weight training, and at the same time consuming more calories than your body can realistically burn off during the day.

Making Adjustments Weight Loss Approach….in this case, you should consume your daily maintenance daily calorie intake on the days when you are not using weight training, and also increase the intensity, duration, and frequency of your cardio training workouts!

On the days when you use weight training make sure that you are not consuming more than 20% above your TDEE (total daily energy expenditure).

It is also very important to consume the optimum amount of lean protein on a daily basis, so that your body doesn’t have to break down your own protein tissues to achieve proper cell function.

Making Adjustments Weight Loss Approach….weight training is an excellent physical activity, but when it comes to creating permanent fat loss, the best approach is to first lose all the unwanted body fat that you currently have, and only after this, adjust your approach to building more muscle.

In other words, when you are in the fat loss phase of your program, it is more effective to use weight training only to maintain your current muscle.The main focus should be on burning off the unwanted body fat using cardio training!

9) What To Do If Your Lean Body Mass Increases, While Your Total Body Fat Weight Decreases!

 

Making Adjustments Weight Loss Approach….very few people are actually born with such superior genetics. If you are one of them, you should jump for joy, because you were lucky enough to be born with a mesomorph-dominant body type and it will be much easier for you to reach and then maintain your ideal body weight.

You have to take into account that in order to gain muscle, you have to be in a calorie surplus, while to lose body fat you have to be in a calorie deficit.

What this means is that to lose unwanted body fat and to build new muscle you have to use completely different approaches.

This is why it is to your advantage to stay focused on reaching your ideal body weight, and only after reaching it, then adjust your nutrition and exercise strategy for building new muscle.

Even though this is an excellent option, it might not be your “cup of tea.” This is why I recommend to create permanent fat loss first, and only after you create this end-result, then decide if you want to use weight training to build additional muscle.

To simply maintain your ideal body weight, all you have to do is use simple weight training workouts for the rest of your life. This is the approach that I personally chose. But, this is because I am really lazy.

I do cardio training (HIIT) three times per week, and use simple weight training three times per week, with one day off. This allows me to easily maintain my ideal body weight of 175 pounds with 10% body fat.

Making Adjustments Weight Loss Approach….once you reach your ideal body weight, you can try to use weight training to build new muscle. If for some reason you don’t like it, you can simply adjust your weight training workouts to maintain your current muscle mass without building new muscle.

But, if it something that you like and want to use to build a muscular physique, it is without a doubt the ultimate strategy for creating irreversible, long term weight loss success!

The reason for this is simple: The more muscle you have, the more calories your body will “burn off” during the day, the easier it will be to maintain your ideal body weight!

In the next article you will find out exactly why it so hard to lose those last few pounds of unwanted body fat. From this page you can go to The Main Weight Loss Charts Section and read all the other “free” articles from the 4th Chapter Of The Secret To Permanent Fat Loss.

Updated: June 9, 2013 — 7:49 pm

Site Disclaimer: This site is designed for educational purposes only and is not engaged in rendering medical advice or professional services.
If you feel that you have a health problem, you should seek the advice of your Physician or health care Practitioner.

Frontier Theme