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The Fool-Proof Way To Lose Fat And Get Shredded

Follow these 10 tips to get lean and transform your body.

Check out the ultimate fool-proof way to lose fat and get shredded according to Mike Israetel.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community.

In these next few paragraphs, we assume you either want to start a diet or are already on one. It won’t guide you on building a diet specifically, instead, this article focuses on the extra layer of knowledge that coaches typically possess, delving into the mathematics and application of building a diet effectively.

In the game of dieting, there are many ways to execute it, and technically, there are numerous correct answers. However, some correct answers apply less often than others, and a random, effective diet might be ineffective if not applied properly. It’s like being in a real-life version of a first-person shooter game, where different guns are laid out. There’s no wrong answer, but depending on the mission and level, one weapon may be more appropriate than the others. Similarly, in dieting, certain approaches work better based on experience.

resistance band ab exercises Core Exercises for Lower Back Pain Perfect Quick 10 Minute Ab Workout for 6 Pack AbsSource: CrossFit Inc

Read More: 5 Steps to Build a Perfect Male Physique

The Fool-Proof Way To Lose Fat And Get Shredded

Below you will see 10 tips on the fool-proof way to lose fat and get shredded taken from a video that Israetel shared. He promised to, at a later date, share another video with tips 11 through 20.

Embarking on a fat-loss diet requires careful consideration. These tips aim to keep you on the straight and narrow, increasing your probability of success. Let’s dive into the first tip:

Tip #1: Choose the right size for your deficit. This involves determining how many calories you’ll remove from your regular diet to achieve your desired fat loss. Picking a deficit randomly isn’t ideal. Going too fast might lead to burnout, while going too slow may lack visible results, affecting motivation. A moderate approach, aiming for a deficit of half a per cent to one per cent of your current body weight per week, often strikes the right balance between sustainability and progress.

Tip #2: Balance your activity/cardio and food intake. It’s crucial to avoid extremes, such as drastically cutting calories without adjusting activity or increasing activity without addressing dietary changes. Find a sustainable level of physical activity, slightly higher than your usual, and consider factors like step count to guide your efforts.

So, the next step is to hop on the internet and figure out how many more calories per day your increased activity is burning at your body weight. Typically, it’s around 100 to 200 calories, nothing too extreme. Once you have this information, you can calculate how much more you need to cut from your food intake to achieve your 500-calorie deficit.

What To Do If Calorie Deficit Stops Working

Now, balancing this equation may change over time. Let’s say, after six weeks, your weight loss plateaus. The app advises you to cut calories, and you’re faced with the decision to cut a little, medium, or a large amount. Before making this decision, ask yourself which option is more manageable for you. It’s like being in a desert prison scenario—choosing between more physical activity or cutting food, depending on what aligns better with your energy levels and preferences.

Tip #3: Ensure you’re consuming enough of each macronutrient. Protein is non-negotiable for muscle preservation, and fats are essential for hormone balance and overall well-being. Don’t fall into the trap of extreme diets cutting out entire macronutrients. Start with at least 0.3 grams of fat per pound of body weight and adjust your carbs accordingly to meet your calorie deficit goals.

How to Calculate Your Macros and Calories

Full bulk up meal planSource: Yaroslav Shuraev on Pexels

Tip #4: Importance of meal timing and regularity. Research suggests that a consistent meal schedule and similar macro spreads throughout the day lead to better health outcomes. The RP diet coach app is designed with these principles in mind, providing you with regular meal times, reminders, and a structured plan.

Tip#5: Learn to bulk meal prep. This can save you significant time and mental energy throughout the week. By preparing several meals in advance, you free up hours and eliminate the daily decision-making stress of preparing meals on the spot. It’s like setting up your computer to avoid tempting pop-ups—you’ve pre-loaded your choices for success.

Meal prepping isn’t as intimidating as it sounds; it’s a simple strategy that can give you a significant advantage on your fat loss journey. So, take the time to prep your meals and make your life a bit easier.

Tip #6: Simplifying meal prep during a fat-loss diet. He advises against elaborate menu items that demand too much time and attention, likening the challenge of a fat loss plan to living in a world with higher gravity. To navigate these challenges, he suggests a practical approach, focusing on meal prep with two or three different proteins, carbs, and veggies. This not only reduces the mental load but also helps combat hunger effectively.

Meal Prep done for health and fitnessSource: Ella Olsson on Unsplash

Tip #7: Food on the run. Israetel emphasizes the importance of being prepared for meals on the go, recommending having readily available sources of lean proteins, healthy carbs, and fats. He shares insights on dealing with real-life situations like work trips or unexpected events, advocating for a shift to maintenance calories during such periods instead of completely derailing the progress.

7 Ideal Calorie-Deficit Foods

Tip #8: When at the restaurant. Mike encourages people to research restaurant menus in advance and opt for customized, macro-friendly choices. Mike’s advice extends to dealing with stressful periods in life, suggesting a temporary shift to maintenance calories rather than abandoning the diet altogether.

Tip #9:  Adaptability and maintaining a caloric deficit especially when unexpected life events occur. For instance, if you find yourself in a situation like a family funeral or a major work trip, it’s okay to take a break from your strict diet. Instead of completely falling off the wagon and indulging in unhealthy foods, opt for a more intelligent approach.

Shift from a caloric deficit to maintenance, ensuring you consume enough to sustain your body without regressing in your progress. Going into maintenance mode temporarily allows you to handle life’s curveballs without compromising your health and fitness goals.

5 Ways To Burn More Fat At The Gym

Tip #10: Keep junk out of the house. If you’re serious about your fat loss journey, consider removing junk food from your living space. This isn’t about depriving yourself but creating an environment that supports your goals. If there’s no temptation readily available, you’re less likely to succumb to unhealthy eating choices. This is particularly crucial when stress or fatigue might lead to impulsive decisions.

Ultimately, these tips offer a balanced perspective on achieving and maintaining a healthy lifestyle, recognizing that life is full of unexpected twists, and it’s okay to adapt your approach accordingly.

Do you want to hear the full explanation of the fool-proof way to lose fat and get shredded from Mike Israetel himself? You can watch the video below – just know it is 50 minutes long.

Related: Ultimate Guide on How to Get Shredded – How to Lose Body Fat Every Time

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