get a physical change Simple on paper, but complicated in practice. In the beginning, you just need to train hard and eat the macronutrients you need if you’re starting from a lean base, while you need to get into a calorie deficit to lose weight. But in both of these processes, there are always many variables that interfere and explode the change: lack of energy, hunger, saying no to many things, or little sleep.
Since it is always difficult to maintain discipline and control all factors related to physical change, it is recommended to consult experts. In this sense, it is one of the most authoritative voices of visible changes in the body Mike IsraelL., candidate of sciences in sports physiology and consultant for bodybuilders.
On his YouTube channel, he described what it must be like for him the ideal formula to achieve a visual change in the shortest possible time without the use of chemicals or other products that are not worth trying.
According to Israel, when you want to have a very noticeable physical change, you need to take into account several considerations.
- It is always better to lose weight than to gain muscle.
- By saying very fast, it is meant that you have to put in at least one month of effort.
- If you want to do it quickly, but with the least risk of going back to the previous state, you should not make excuses and accept that you will have to implement a brutal program.
- After the change is achieved, it is necessary to return to a normal routine with a stable diet.
From this space, physical change will be supported through a meal plan, weight training, cardio, maximal effort point, and the moment following the program.
One of the most important factors is to make sure that you get enough protein. A good rule of thumb is to convert your weight from kilograms to pounds and consume this amount of protein each day. So if you weigh 175 pounds, which is 80 kilograms, you should consume 175 grams of protein per day. This may seem like a lot, but there are many options to help you achieve this goal.
In parallel, carbohydrates are reduced to the maximum, being able to eat 5 to 10 grams per day. It’s a small amount, but the body will use fat for energy. Fats are completely cut, except for those that are characteristic of fish.
As for the schedule, you should eat four times a day. The first should be three hours after waking up, and the last should be just before going to bed.
Should be exercise five to six days a week with a full-body approach and weights that allow for 10 to 30 reps. And practically non-stop.
It should be at a gentle pace, but distances must be long. About ten kilometers a day or walking 15,000 steps.
The point of no return
At this stage it is time reduce fluid intakereduces protein and increases carbohydrates, and also increases the amount of fiber.
After this day you must start slowly getting back to normal. Because of this, Israel guarantees that you can eat anything you want, except for fast food. On the other hand, you can go back to normal training.
After a few days of getting back into a routine without torture and with some excess, it would be good to start reworking the diet to once again be in a caloric deficit or at least make it a maintenance diet.
This information is in no way a substitute for a doctor’s diagnosis or prescription. In the event of the appearance of symptoms of the disease, it is necessary to consult a specialist and never engage in self-medication.