How to Break A Weight Loss Plateau (Fast & Safely)You are making awesome changes in your body when suddenly your progress grinds to a screeching halt. Fat Loss Plateau. A weight loss plateau is a period of time during which your body weight remains at the same level. Weight Loss Plateau Facts To Keep In Mind. The 1200 Calorie Indian Meal Plan: The secret to maintaining healthy body weight lies in a planned calorie intake that will boost metabolism and induce fat burning. The Rapid Fat Loss Handbook A Scientific Approach to Crash Dieting. Package Includes: The Rapid Fat Loss Handbook: 93 pages Home Exercise Handbook (PDF). Tweet; This post came about as a result of people asking me almost on a daily basis how to calculate their macros for a successful diet or cut. I found myself either. I love hearing people swear that fat is the enemy, sugar is the enemy, carbs are the enemy. You have to find what works for you. For me, hi protein low carbs makes. These days, everyone is all about intermittent fasting. The talk centralizes around the physiologica l and psychological benefits of skipping meals, like not having. What's New and Beneficial About Soybeans. We recognize that soybean consumption is a matter of much current debate. There has been much written about it on the. I am on day 10 of my diet so far and I dunno if I have made any progress yet (I have no scale), however, I have a pair of pants I want to fit into (3 sizes to small. I put my severe Crohn. Not only did my symptoms disappear; four of the five blood markers (IBD. Before delving into some solutions to help you break your weight loss plateau, here are some important facts that you should know: 1) Weight Loss Plateaus are VERY common. If you do not experience a weight loss plateau as you approach your ideal body weight, consider yourself very, very lucky. The calorie creep can come from mindless eating, eating out at restaurants that serve huge portions, or simply condiments like dressings, spreads, and sauces. I hope this was a helpful overview of the true dynamics of weight loss and how to break a stubborn weight loss plateau. A Weight Loss Plateau can be very frustrating. Learn about different kinds of weight loss plateaus and tips to break even the most stubborn plateau. Carb Cycling: The Extreme Cycle. December 22, 2010; blog / food / Health & Wellness; 515 Comments; 24; The Extreme Cycle is the newest addition to our carb cycling. The Rapid Fat Loss Handbook : Bodyrecomposition. The Rapid Fat Loss Handbook. A Scientific Approach to Crash Dieting. Second Edition. Package Includes: The Rapid Fat Loss Handbook: 9. Home Exercise Handbook (PDF)Calculator Instructions (PDF)Show me my purchase options. About the Book. The Rapid Fat Loss Handbook offers a scientifically based approach to quick weight and fat loss. Recognizing that people need or simply want to lose weight and fat rapidly, I set out to develop the safest, most effective way of accomplishing that goal. I based the program around the idea of creating a diet that would provide the fewest calories possible while still providing all of the essential nutrients required by the body: protein, essential fatty acids, vitamins and minerals. This provides simply the safest and sanest way to lose fat quickly without sacrificing health (or muscle mass). Every aspect about how to set up the diet is laid out in a step by step form and the diet is based around whole foods that can be found at any market. With purchase of the book, you’ll also receive instructions for how to access an online calculator that will set up the diet and provide food recommendations. As well, the diet also incorporates concepts I’ve discussed on this site: free meals, refeeds and full diet breaks to help with both adherence and the body’s tendency to fight back when dieting. Guidelines are provided for when to take them, how to use them, etc. In addition, guidelines for moving back to maintenance, as well as for using the program to transition into a more moderate fat loss diet are provided in detail. Specific training guidelines are also provided in order to provide the best results with the least time investment. Massive amounts of exercise aren’t needed; quite in fact, too much exercise while on the rapid fat loss program can hinder results. Quite in fact, for the extremely overweight, no exercise is actually required to reap the benefits of the program. The book provides specific recommendations (for everyone from beginners to advanced trainees) for both resistance training and aerobic activity in terms of how often and how much will provide the best results. As well, realizing that most people can’t or won’t join a gym, I developed a small home- exercise handbook outlining a basic routine that can be followed with no or minimal equipment. This is included with your purchase as a digital download. Table of Contents. Introduction. Chapter 1: Just how quickly? Chapter 2: When is a crash diet appropriate? Chapter 3: Basic nutrition overview. Chapter 4: Nutrient Metabolism Overview. Chapter 5: An Overview of the Diet. Chapter 6: Estimating body fat percentage. Chapter 7: Exercise. Chapter 8: Setting up the diet. Chapter 9: Metabolic slowdown and what to do about it. Chapter 1. 0: Free meals, refeeds and diet breaks. Chapter 1. 1: Ending the Diet – Introduction. Chapter 1. 2: Moving to Maintenance: Non- counting Method Part 1. Chapter 1. 3: Moving to Maintenance: Non- counting Method Part 2. Chapter 1. 4: Moving to Maintenance: Calculation method. Chapter 1. 5: Back To Dieting. Appendix 1: BMI and Body fat charts. Show me my purchase options Excerpt. The following is an excerpt from Chapter 1: Just How Quickly? What can you expect? On average, caloric intakes on this diet will come out to between 4. For those of you familiar with ketogenic (low- carbohydrate, high- fat) diets, a PSMF is essentially a ketogenic diet without the dietary fat. Obviously, this will represent a fairly large caloric deficit; how large depending on your starting body weight and activity levels. So with all of that in mind, you may still be wondering what you can expect in terms of true fat loss per week. A lot of it, actually, will depend on where you’re starting out body weight wise (activity also factors in), as that determines your maintenance caloric level. A 1. 65- pound male with normal activity patterns may have a maintenance requirement of about 2. At 8. 00 calories per day on this diet, that’s almost a 2. Assuming all of the true (non- water) weight lost was fat (it won’t be), that should be an 8- pound fat loss in 2 weeks (2. The true fat loss will be lower because of various inefficiencies and the slowdown of metabolic rate (which can start after only 3- 4 days of severe caloric restriction). A larger individual, say 2. At 8. 00 cal per day on this diet, that’s a 3,0. Over 2 weeks, that’s a 4. That’s on top of the 1. Females or lighter individuals with their generally lower maintenance caloric requirements will lose less. True fat losses of 1/2 pound per day or slightly less may be all that they get: that still amounts to a considerable fat loss (6- 7 pounds true fat loss over 2 weeks) along with the extra water weight loss. Show me my purchase options. Customer Feedback. If a picture is worth a thousand words, then Jay’s before and after pictures here should tell you everything you need to know.“I purchased Lyle Mc. Donald’s Rapid Fat Loss Handbook in hopes of losing a few pounds quickly. The diet did not disappoint, in just 1. I lost 7. 8 lbs, going from 1. Mary Ellen, South Carolina“I’ve been lifting weights for 3. I am well aware of the nutritional needs of humans, and nearly every theory of dieting ever advanced. I’ve done most every type of diet. I have never had such an easy time losing so much fat with so little muscle loss in such a short period of time (5. I have with Lyle’s PSMF. In addition, and more importantly, after just one month on the diet, markers of health. Truly amazing.”– David W Cohen, NVClick to Enlarge“I put a world class BJJ (brown belt) athlete on a modified RFL diet about 3 weeks before the Pan American games 3. March in Los Angeles. I synopsized the diet for him so it was easy- to- read, is all. He called in a panic 3 weeks out because the Pan American games were approaching and he was still 4# over weight and hadn’t been able to lose it on his own. The guy was very lean already so it’s a tricky situation but he pulled it off. March 3. 0th he won the gold medal in his weight class. He weighed in 1# below weight, he looked and felt great and fought like a freak. Back to the kid, now his own BJJ coach (who also competes and also won gold 3. March in the Masters black belt division) sent word that in observing how well Zak performed on the diet and going on to win the Pan Ams that he wants to do it as well to drop a little weight for the upcoming BJJ World’s tournament the first week of June. Attached is a photo when he won the finals. You can see the shape he’s in. He’s just beaten the guy who’s been an arch rival for years. Very tough match.”After 7 weeks on the Rapid Fat Loss plan“I am amazed at how this program worked for me. Knowing that a refeed/free meal was right around the corner gave me the willpower to be STRICT with the low calorie days. Unlike most programs that tell you how to lose weight, RFH also devotes several chapters about how to maintain your weight. The book is very concise and I couldn’t be happier about my results!”J. Tsoi – Houston, Tx“Your Rapid Fat Loss e- book really put me on the right course. I have gone from 3. Your no nonsense plan is extremely easy to follow and the best part is. Thank you for this fantastic information that WILL help me achieve the body of my dreams.”Forever Grateful,– Bill Evans in Seaford Delaware“Looking for a fast and easy way to lose weight? There are plenty of so- called crash diets, but only one diet rooted in science and physiology allows you to do so safely without losing precious muscle mass and slowing down your metabolism – the Protein Sparing Modified Fast (PSMF). In The Rapid Fat Loss Handbook, Lyle Mc. Donald has distilled this method with decades of research behind it into practical guidelines, with easy- to- understand categories depending on your starting point in bodyfat, weight and fitness level. You will learn how to set up the diet, implement free meals and refeeds to not only maintain metabolism but also make the diet easier to follow. Follow the guidelines in this book, where Lyle even provides you with free online resources on how to set up meal plans and an exercise program, and you will lose a lot of fat in a very short time while preserving muscle mass and strength.”Borge (aka Blade) – Norway. Myo. Revolution“Thank you so much for writing your book. I’ve done low carb dieting and intense exercise in the past and lost 4. Like many others I took things to the extreme and could not maintain. I completed banned all carbs, even some good ones. I started low carbing again about a week before I ordered your book online to lose excess water by banning carbs and I didn’t think to incorporate some really healthy high fiber carbs in portion controlled amounts into my prior weight loss as I do with my two free meals. Thanks to your advice I have successfully lost 2. My water retention, high blood pressure is down and my glucose is in balance. I feel great, I’m not hungry, the fish oil is amazing and this really doesn’t feel like a diet. The two regular meals on Sat and Tuesday with exercise a few times a week really help keep me on track. I make sensible choices and I don’t feel deprived. I feel this is a lifestyle I can enjoy permanently.”D. Mc. Gruder – Florida“Muata over at mrlowbodyfat. I send you an email. I found your RFL diet on his blog, and between his inspirational posts and your easy to follow diet, I’ve just completed an 8 week run of RFL starting as a 2. I’m going to take a 2 week break, which actually falls at a great time with Memorial day, my birthday, and my daughter’s birthday, and resume as a cat 2 dieter. I just want to say thanks for developing this diet, and staying active with it with the blog and following the forums. Most diet author types might write the book, but then there is no more contact. You, on the other hand, are available and helpful. Please note that all three products including two digital files: The Home Exercise Handbook and a file titled Calculator. How to Calculate Macros for Cutting. How to Calculate Macros for Cutting. This post came about as a result of people asking me almost on a daily basis how to calculate their macros for a successful diet or cut. I found myself either basically writing them out a whole plan, or directing them to other sites or calculators, none of which were particularly personalised or even 1. If you’re here, it’s either because I’ve sent you this way (hey, thanks for listening) or because you’re trying to figure out what macros you need to cut. Either way, welcome. What are Macros and What is Cutting? I’m guessing if you’ve got this far, you probably know the answers to both these questions, but here’s a quick rundown. They are what your body needs for energy, recovery and day to day function, and each has a certain calorie value. Protein and carbohydrate have 4 calories per gram, fat has 9 calories per gram. Alcohol is a fourth macronutrient and has 7 calories per gram, but for now we’re not overly concerned with this. Cutting essentially means losing body fat. So there you have it – “How to Calculate Macros for Cutting” translates to “How much protein, carbohydrate and fat do I need to get lean?”Oh, and if you’re wondering just how effective this method of eating can be? The picture on the left is me following a traditional . Probably, but so does my much simpler method. Don’t think that by picking multiplying by 1. You will probably drop weight quicker, but you’ll also lose muscle mass, look like crap and performance will suffer. Likewise, if you occasionally, sometimes, when you feel like it and when your friends are also up for it, go to an aerobics class a couple of times per week, you can’t justify this moderate activity by putting yourself at 1. Done that? Good, remember that number. Step 2: Working Out Protein. Take your bodyweight in pounds. This is the number of grams of protein you’ll eat per day. Super easy. That’s 1. That’s 2. 00 grams of protein. Step 3: Working Out Fat. You need between 0. This should be largely based off personal preference, as provided you’re hitting a minimum of 0. To determine what your ideal intake should be, ask yourself what your favourite types of foods are. If you tend to err towards fattier foods, such as cheese, bacon, nuts and fatty desserts, then aim for 0. You’ll likely enjoy a diet far more (and therefore be much more likely to stick to it) if you have more room for your preferred higher- fat foods in your diet. If, on the other hand, you’re more of a carb- o- holic, and crave bread, pasta, crisps and pretzels, aim for 0. Your carb and fat intake will be inversely proportional, so the higher one is, the lower the other. Therefore, you can go lower with your fat intake in order to consume more carbs. The only caveats to the above (though these are really minor details) is that athletes focused on performance and needing to recover quickly should keep their carbs high to moderate, while if you rarely train, or only ever partake in gentle exercise, your carb tolerance is likely lower, so set fat towards the higher end of the scale. Step 4: Working Out Carbs. This is where you’ll need a calculator. There are 4 calories in a gram of protein, so this will give you how many calories you’re consuming from protein each day. Then multiply your fat intake in grams by 9 to give your fat calories. Add these two numbers together, and subtract the result from the total number of calories you’re aiming for each day. This will give you how many calories you need from carbs each day. Divide this by 4 (remember – carbs have 4 calories per gram) and that’s how many carbs you need each day. Examples. If you’re struggling, check out these two examples. Case Study 1: 1. 40 pound female with a sedentary job who trains twice per week and prefers higher- fat foods –Calories needed = (1. You will however need to make certain adjustments as you progress. Fat loss is almost never linear, so as you get leaner and your body weight drops, you’ll need to continue to create an energy deficit, either by increasing energy expenditure by training more, or by decreasing your food intake. The most effective way I’ve found to judge progress is to weigh yourself once every one to two weeks and take progress photos. If you feel you’re not losing fat, lower your total calories by between 5. If you’re losing more than a couple of pounds per week after the first three or four weeks and are not obese, it may be the case you can tolerate a higher calorie intake, so go back to step 1, and re- work your macros using a higher energy factor. Genetically- gifted individuals who already carry a large amount of muscle mass may be able to diet on 1. The macros are also variable — there’s no need to hit each one exactly, provided you’re consistent. Aim to be within 5 to 1. IMPORTANT NOTE: If You Are Stuck. One of the most common questions I’m asked is –“Mike, I just can’t figure out how to stay on track with my macros, what should I do?”I hear you. It can be confusing, but I’m here to help. I sincerely hope that this free article is enough to get you started, and losing fat on track to your dream body. But if it’s not, and you’re worried you might be doing things wrong, that you’ve not got the right calculations, or you simply don’t understand tracking, and are stressed that all your efforts will be in vain, I urge you to check out: The Foolproof No- Fail Guide to Flexible Fat Loss. This is the exact system I use with my one to one clients, and that so far has helped over 4,6. I’d love for you to check it out. Not only does it ensure that you simply can’t fail with your fat loss macros, but it also introduces concepts that make the process even faster: Re- feeds, diet breaks, nutrient timing, supplements and a whole host of other methodologies and tools that are easy to implement, but get you to your perfect physique literally months quicker. Click here to head over and take a look.
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