Скачать или смотреть Truth about FAT LOSS!!

Source - Honestly Saying Podcast
Nutrition and Diet
Caloric Deficit: Consuming fewer calories than you burn.
Macronutrients: Protein, carbohydrates, and fats—key diet components.
High-Protein Diet: Eating more protein to preserve muscle mass during fat loss.
Healthy Fats: Unsaturated fats from sources like avocados, nuts, and olive oil.
Carbohydrate Cycling: Alternating high- and low-carb days.
Intermittent Fasting: Eating within a specific time window (e.g., 16:8 fasting).
Low-Calorie Foods: Foods with fewer calories per serving but high in volume (e.g., leafy greens).
Metabolism: The rate at which your body burns calories for energy.
Exercise and Physical Activity
Strength Training: Building muscle to increase resting metabolic rate.
Cardiovascular Exercise: Running, swimming, or cycling to burn calories.
HIIT (High-Intensity Interval Training): Short, intense bursts of activity followed by rest periods.
NEAT (Non-Exercise Activity Thermogenesis): Calories burned from daily activities (e.g., walking, fidgeting).
Progressive Overload: Gradually increase the intensity of your workouts.
Body Composition and Measurements
Body Fat Percentage: The proportion of fat to total body weight.
Lean Muscle Mass: Weight of muscles, bones, and organs excluding fat.
Waist-to-Hip Ratio: A measure of fat distribution.
BMI (Body Mass Index): A general measure of body weight with height.
Lifestyle Factors
Sleep Quality: Essential for recovery and hormonal balance.
Stress Management: High stress can increase cortisol, leading to fat storage.
Hydration: Drinking enough water for metabolism and fat oxidation.
Consistency: Maintaining long-term adherence to a healthy lifestyle.
Hormonal and Physiological Factors
Insulin Sensitivity: Better glucose management for fat loss.
Cortisol Levels: Stress hormone linked to abdominal fat.
Leptin and Ghrelin: Hormones that regulate hunger and satiety.
Thermogenesis: The production of heat in the body, which burns calories.
Strategies and Tools
Meal Prep: Preparing meals in advance to stay on track.
Calorie Tracking: Using apps to monitor intake.
Body Measurements: Regularly tracking progress (e.g., waist size).
Supplements: Products like protein powders or caffeine (use with caution).
Saket Gokhale, Cbum, Sam Sulek, Mr Olympia, Gaurav Taneja, Ashish Chanchalani
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