We’re all after the same goal, and that’s quality of life.
Instead of listing references under this post, I linked them within each subject for you.
So there are two individually based options for us all—one that works and another that does not.
Unicorn approach
Quit searching for that special diet or exercise plan because one does not exist. Everybody is different. Just like with so many face varieties, our bodies vary too.
Know your calories
First and foremost, we need to find our maintenance calories, and our calculator will help.
Start with your maintenance, and even a 10% reduction will be enough. Your fat loss will stall; no questions about it. Leave something on the table, and don’t reduce too many calories right away. And finally, adjust accordingly.
Optimize your resistance training
Optimal nutrition around workouts means pushing harder and recovering faster after that. So, in translation, pre and post-workout meals should probably be with most of your daily carbohydrates. And don’t forget your protein.
I have seen so many people complain about low energy, strength, and performance loss, and I can tell you that this is about your food in most cases. However, folks who can’t recover regularly might also be nutrition-related. In this specific case, nutrient timing is essential.
Intensify your workouts
It’s not the hours you put in your work that counts, it’s the work you put in the hours.
Sam Ewing
Intensity is everything and this is something that everyone will agree upon. 20-30 minutes of high-intensity workout delivers results.
Additionally, not everyone will have enough time to exercise.
Minimize or eliminate rest when applicable. Supersets, drop sets, or even giant sets are great.
Set your weekly goals, meet them, go for another one, and repeat. This can be anything, more reps, more sets, or progressively increased weight.
Cardio is personal. I do this for heart health, but not required because weight lifting is good for the heart too and fat loss as well.
Sedentarism
Let me give you an example. I work from home, and my daily sedentary time is not pretty. Sedentarism is terrible, and with two jobs, it is not easy. And that’s why you’ll see me at the gym more often than the next guy.
If this is you, too, your TDEE calculator falls into a sedentary lifestyle, which means your fat loss calories will be lower than we think, which is a widespread mistake that we’re making.
NEAT that
Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do, not sleeping, eating, or doing sports-like exercises.
It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks, and fidgeting. Even trivial physical activities increase metabolic rate substantially, and it is the cumulative impact of a multitude of exothermic actions that culminate in an individual’s daily NEAT.
It is, therefore, not surprising that NEAT explains a vast majority of an individual’s non-resting energy needs.
Do something, park your car farther away from where you’re going, use stairs, and forget elevators.
Oh, my G, you’re not sleeping enough
I lied to you all when I said that 8hrs is what my average numbers are. According to my watch, that’s about 2hrs less. Not enough sleep will mess up your hormones.
Ghrelin goes up and leptin down, and that’s a recipe for increased hunger, appetite and where fat loss is less likely to happen. So if you’re craving sugary carbs, that’s your hormones too.
Ghrelin is the hunger hormone, and leptin regulates hunger and fat loss.
Sleep deprivation is a vicious cycle.
Conclusion
We all must have our unique diet and exercise approach. But, unfortunately, what works for others will not work for us.
The right amount of calories to start your transformation is from your maintenance. Lower this down as needed, but not too much. Adding extra activities adds up, and with that, you might not need to reduce your calories or, you’ll burn more in the process.
Honest TDEE answers to calculate your calories are required. Use your food and fuel your workouts to maximize results and speed up recovery. Shift your carbs around your exercise, and don’t skip your protein.
Intensity will make a big impact on your fat loss. Go for more every time you train. Cardio is great if you want to add some, but weight lifting does work the same way if the intensity is high enough.
No good night’s sleep will make your transformation difficult or even impossible to achieve. How much rest is needed for you is personal, and you’ll know that.
Get in, hit hard, and get out!
