guaranteed weight lossWatch
Calorie deficit. You can lose weight by purely being in a deficit. You don’t need to exercise. I would always encourage a healthy deficit and some light workouts. Still ensure your fuelling your body enough though.
hmm but i dont see the point in cardio if im gonna be eating at my deficit continuously. like if i eat at 1200 everyday for a while i dont see the point in burning more calories. 1200 is 500 below my maintenance. lifting weights is just for the body compo
I’d recommend intermittent fasting - (16/8) but this depends on how motivated you are. I enjoy it but others don’t. This will give you the restrictions to avoid over eating. I’d place small meal intervals in. As you said rapid weight loss, I’d reduce your maintenance calories by 500. As for macro’s (carbs, fasts etc), I would keep them moderate. Try carb cycling / research into it. It’s an efficient way to cut fat. Exercise wise, I’d say start running. Aim for 15 mins every 2 days. Stay consistent, do not skip a day as this will form a habit. As you run, you will get more confident and can increase the time you run for. Eventually you will be running marathons lol. I’d also do some strength training either at the gym or at home. Keep the intensity high so high reps and therefore low weights. Go on YouTube and there should be some workouts. I’d recommend HITT workouts or dumbell ones.
Yes I know. I stated this will be an efficient way to stick to a regime and avoid over eating / binge eating. Also, I was giving my personal opinion and what has worked for me. Carb cycling was an efficient way for me to cut body fat down and I am neither a bodybuilder nor competing in a competition. I didn’t mean to put strength training there. I meant high intensity training. You wouldn’t train at high reps with high weights, well in this circumstance you wouldn’t.
Things like intermittent fasting or cutting out carbs work for some people, but that’s only because they often cause a calorie deficit. If you did an 16:8 intermittent fast but ate more than your maintenance calories in those 8 hours, you’d still put on weight.