Best ways lose 5 percent body fat in 2 weeks

  Best ways lose 5 percent body fat in 2 weeks

Alright Best ways lose 5 percent body fat in 2 weeks I wanted to do for a while but in order for me to do it properly I have to actually go through it myself and actually test myself to see how much body fat I could lose in a week and it just so happened that I be that was approaching so I thought why not do this the week Best ways lose 5 percent body fat in 2 weeks before I go to Ibiza so this is the situation you’ve got a holiday coming up in a week or photoshoot or whatever is you just needs a little good as possible in one week to get rid of that bat so you need to 

1. Sit down meet on a plan 

Sit down meet on a plan now hopefully you guys should roughly know what your maintenance calories are and that’s basically how many calories you need to consume in order for you to just basically stay the same to maintain your current condition now I would say for me it’s roughly anywhere between three thousand two thousand two hundred fifty and we go for the higher end one so three thousand two hundred fifty is the amount of calories I need in order for me to stay the same weight based upon all the activity I’m doing and my training and so on so I’m gonna take a percentage off that and put myself into a deficit now I would say anywhere between zero is 10 percent deficit from that would be small which would be a decent deficit if I was to stock up if I was gonna go in here between 10 and 20 percent that’s quite a moderate deficit if I was gonna take 20% or more off that maintenance number that’s gonna be quite steep that’s gonna be quite aggressive and the problem with aggressive curse is obviously you and the 

2. Risk of losing Muscle 

Risk of losing Muscle mass that’s something we don’t really want to do but at the same time we want to try and lose as much body fat as possible so it’s kind of like a how much muscle mass are you prepared to lose for me obviously I would understand that doing this aggressive cut I’m gonna lose a bit of size but I’m intrigued to know how much body fat I’m gonna lose so I’m gonna go for 20% so I’m gonna take 20% away from 2250 maintenance that 20% is around 650 calories so take that 650 calories away from 2250 and that will leave me with 2600 calories next we’re gonna go on to protein intake I would normally say to 

3. Maximize muscle Hypertrophy 

Best ways lose 5 percent body fat in 2 weeks Maximize muscle Hypertrophy you want to go to point 2 grams per kilogram of body weight but because the deficits can be quite aggressive or really on trying to preserve as much muscle mass as possible so I’m gonna go for two point five grams per total kilograms of body weight which should leave me at around 20 grams so I wanna get at least 200 3/2 or 30 grams of protein per day next we’re gonna go on to the fat fat intake I would have or suggest anywhere between 0.5 and not going to 7 grams per total kilograms of body weight I’m gonna go for naught 0.6 so that gives me 50 5.2 and then whatever I have leftover is gonna be carbohydrates now this is something I need to discuss because it’s quite important the more calories which you consume on a day-to-day basis ie the faster your metabolism the easier it’s gonna be for you to place yourself in 

4. Quite a significant Deficit 

Best ways lose 5 percent body fat in 2 weeks Quite a significant Deficit whereas if you eat unless it becomes harder becomes more complicated so let’s say for example if your type of person you know like me who’s consuming 2,000 calories or more it’s easy just to create a deficits you’ve got like a lot of calories to take away from whereas if you did to have a person let’s say for example on a day-to-day basis you’re doing all this training yours cardio whatever you’re doing at the moment but you just consuming 2,000 calories how do you then place yourself in a further 20 percent deficit okay that’s that’s quite a lot all right 20 percent in 2000 is 400 so you’re gonna take away 400 calories from your already pretty low calorie intake and you place yourself in a deficit you’ll be consuming 1,600 on a day-to-day basis that is gonna be quite tough for these people as I always say this to people who are 

5. Consuming 2,000 calories or Less 

Best ways lose 5 percent body fat in 2 weeks Consuming 2,000 calories or Less you shouldn’t be worried about losing fat it’s quite clear that fat loss properties and human occurring what we need to focus on is boosting your metabolism getting body used to eating more because further down the line it’s gonna be a lot easier for you to lose body fat a few other things about fat loss which I feel like I need to talk about as well fat loss is gonna be very dependent upon first of all individual how much fat they have to begin with so if someone is very fat and all of a sudden they just start in a cup they can lose fat very quickly whereas somebody who’s very lean so 10 percent the amount of fat they lose isn’t gonna be that much but that being said if a very lean person loses one pound of fat under 10 percent they can look a hell of a lot different by losing that one pound of fat where it’s someone who

6. Loses one pound of Fat

Loses one pound of Fat Best ways lose 5 percent body fat in 2 weeks but they’re already overweight it doesn’t really look that great what doesn’t look that different put it that way they could lose five pounds of fat and still not look see much of a difference compared to that lean person also the fat loss is very dependent upon where you are within the fat loss or cutting cycle so if you start off your cooking cycle you could actually lose quite a lot of fat to begin with but obviously when it comes to the end of your cut it’s harder and harder to lose further fat so if you’re doing this you turn lose as much body fat in a week if you’re going straight from a bulk or maintenance and doing this aggressive curve you’re gonna see a lot of fat loss whereas if you’ve already been cutting for say for example six weeks eight weeks or 12 weeks if you do something like this for one week it’s not gonna have as big of an impact so I’ll need to ask myself now how am I gonna place myself in that 650 calorie deficit one option is I could just continue to 

7. Eat one or two eating 2,250 Calories 

Best ways lose 5 percent body fat in 2 weeks Eat one or two eating 2,250 Calories and figure out a way how I can burn an extra 650 calories on top of my rigorous training session and walk to the gym and back which is pretty unlikely I’d rather just not do that the other option would be to just cut down my calories so just drop my calories by 650 which for me is the easiest thing to do I’m busy I’m already walking to the gym in back to add another 40 50 minute cardio sessions walking it’s not something I really want to do first I run the risk of just doing too much for most people it’s just usually a combination of both you just reduce your calorie intake and just find a way of being more active doing more walking whatever it might be now the issue is for those people who aren’t consuming much already so let’s say for example someone who’s consuming 2,000 calories I really do not want them to be consuming less okay you’re not gonna be placing yourself in a position if you’re consuming 1,600 calories a day to have a good 

8. Workout and to maintain much Muscle 

Workout and to maintain much Muscle mass so for those people I would really try and recommend that you just keep your calorie intake the same don’t take away any more food from your calorie intake and just find a way how you can burn an extra 400 calories okay so it’s doable you are gonna have to spend a solid 40 minutes or so on the treadmill but I’d much prefer you guys do that and drop your calories further now in terms of my training sessions I’m not going to too much because my goal is to maximize as much size as possible and that is basically the training which I’m doing but I obviously won’t be able to handle huge amounts of volume so what I do is I just pull back on the volume which I normally do so all other programs which I follow were the ones which I’ve put together an athlete app which are available on my website and the thing with these as you progress on a week to week basis so on week 1 to 2 to 3 to 4 the volume increases as more 

9. Sets as more Reps 

Sets as more Reps there’s more drop sets things like that so I would not do one of those programs on week 3 or week 4 because it’s just too much okay I’m gonna be in the gym for too long I’m just gonna gas out very quickly so I would probably just do week 1 of any of those programs where the volume was its lowest I’m still gonna try and lift as heavy as I possibly can do now when it comes to food I don’t do anything drastic different I eat the same foods which I always eat I’ll just be less obviously but I do make a little tweak I really do cut down on any kind of dairy any kind of breads gluten and anything which is heavily processed eg like fruit nut bar or protein bar I would often have a meal and then like a program in a bar because I like them that as long as it fits my macros is usually fine but in this case no because I don’t want anything which is gonna cause any kind of 

10. Bloat or any kind of Inflammation 

Bloat or any kind of Inflammation because that’s gonna impact how well I look ok at the end this week I want to look it’s tight and it’s trim and as healthy as possible and also you know these protein bars and fruit nut bars they taste so goddamn good that when I have warm I just want anymore it triggers that sweet tooth within me and that’s not something which needs to be triggered when I’m on this amount of calories so a lot of carbohydrate sources are just complex carbs slow releasing energy which you know don’t have a huge amount of sugar in also will it come see now I just straight up don’t need out it’s just one week have to make that sacrifice if I got any offers I just say no sorry I’m doing a thing leave me alone the week’s behind this is but if I am eating now it just means that I want to be able to track I don’t know where I’m don’t need to 

11. Eat more Donny to eat Less 

Eat more Donny to eat Less Best ways lose 5 percent body fat in 2 weeks I’m all over the place they kind of just throws me off track a little bit you know if I’m productive but I’m a good week I know where I’m at that can just put a spanner in the works and then I’m like I don’t really know if I should be less or more so I just don’t do that now if I reflect through how the week when I stuck to the calorie intake and macros as much as I possibly could do it went awry obviously the first few days were fine because I’d been eating normally beforehand but it was near the end of the week when I was really starting to struggle so I started this on Monday I remember it was it was like Wednesday Thursday Friday it started to get tough the one thing which was really tough for me was sleep every time I drastically cook calories are really dive like a restless sleep I keep waking up must my body telling me you need to eat so that wasn’t ideal it was one point where

12. Woke up at five in the Morning 

Woke up at five in the Morning and I just I needed to leave something because I was losing the plot the sessions were fine a nice lead to be honest obviously I wasn’t feeling as strong as usual but it’s not like I was a little kitten cravings weren’t too bad obviously because I had kept my carbs high and I usually know how to space out my meals to kind of keep me satisfied and yeah I feel as though I look at my condition I compared the two clips outside to could perform and after I definitely leaned up quite a bit you know quite a lot actually considering what I look like beforehand I looked a lot trim a lot leaner a lot tighter obviously I fell a little bit smaller I’d lost about two kilos was what this is the first time in ages I’ve been below 90 kilograms it’s been a very long time since I’ve seen that on the scale so that was a bit of a shock but you know a lot of the weight which you do lose you know two kilograms something we pure muscle a lot of it is water and just depleted glycogen levels Best ways lose 5 percent body fat in 2 weeks because I’m not eating as much as usual so that was quite a good prep up in the leads who I be there now I think guess the question is well what would have happened if you continued to do that right so what if I continue to eat 2,000 650 calories obviously the rate of fat loss wouldn’t be as much compared to the first week so with each progressive week I would burn less and less fat I would basically be a lot leaner but a lot smaller I’d be a smaller leaner version of myself so how much body fat can you lose in a week to answer the question the title of this video it depends like many things it depends so many different things I can’t give you a definitive answer unfortunately you just have to try it for yourself and 

13. Measure the Changes 

Measure the Changes I’ve showed you how to go about doing it you can try it out obviously have some changes in scale wait I’ve seen changes visually before-and-after but does that really tell me how much body fat has been lost not really I need some more high-tech equipment to be able to tell me that I could have had a load different body fat percentage tests done before and after but I’ve done videos on body fat percentage readings I’ve had them all done and many of them are just kind of unreliable so it’s very hard to say unfortunately but either way I hope you’ve enjoyed this  and it gives you a bit of insight into fat loss Best ways lose 5 percent body fat in 2 weeks and how much body fat you can lose in a week if you liked it give it a thumbs up don’t forget sadler don’t forget to subscribe to my channel I you know actually you nearly smashed that ending but I messed up I will see you soon.