Achieving low body fat levels requires hard work and discipline, but understanding how much carbohydrate consumption will help ease the process.
There are many ways to burn stubborn body fat. The reason why people are confused about weight loss methods is that the internet is full of unnecessary information on this subject. You may not be able to decide what you want to do within this body of knowledge. If you want to protect your muscles while losing fat, we can say that you should not be surprised by the methods used by bodybuilders. Bodybuilders take a unique perspective when it comes to unwanted fat.
We can all find the most suitable method for ourselves. But first, let’s examine what they did to reach such low body fat levels.
How Do Bodybuilders Burn Fat ?
This diet, known and applied as a competition diet, is never a diet to be taken lightly. Planned meals, carefully selected foods and consistency… They are all full of important details that must be carried out with great care.
All macronutrients (proteins, carbohydrates and fats) are carefully measured against body weight, body composition and final goal.
Water intake is also very high. Protein is kept at an optimal level for muscle gain and prevention of muscle loss.
Healthy fats are vital in hormonal balance and energy use .
Carbohydrates are complex in nature and are often used for further fat loss.
It takes a minimum of 12-16 weeks to reach the goal.
Weight training is kept heavy and cardio is added to speed up fat loss.
Progress is monitored closely on a weekly basis. Adjustments can be made at these times.
The rest and recovery process is applied with the highest discipline to ensure the proper functioning of all body systems.
These days, called cheat days, when they can consume what they want, are applied in deliberate numbers and rarely.
Consistency is an issue that should never, ever be missed.
Less talk do more!
While not the most important factor for success, as we said, one of the most important factors is consistency. Taking a steady track and not hesitating or giving yourself excuses is the surest way to get to the finish line. The diets that bodybuilders follow are not full of nice little ways to be flexible and easy, they are disciplined and planned diets. If you think this is an easy or incredibly fun process, you are lost in the beginning. If your goal is to lose fat and you are serious about that goal, this diet by bodybuilders may be just what you need.
How Do I Burn Fat Like a Bodybuilder ?
# Make a plan
To get the most out of your effort, you need to have a comprehensive plan. However, if you are new to this, the trick is to try to gain consistency in this way, albeit slowly. It takes time to increase muscle mass and lose fat. Proceed slowly and surely .. Make a plan and do not deviate from your goal.
# Keep protein high
You’ve heard this 100 times before, but are you sure you’re applying it? You should add protein to each meal. Start this by adding 50-60 grams of meat or a couple of eggs to meals. The first step is to consume 0.8 grams of protein per kilogram of body weight. Later, you may need to increase this slowly. The important thing is that you have a consistent source of protein to help reduce the risk of losing muscle during dieting.
# Support your meals
Of course, even if you consume protein several times a day, you may need to reserve your exercise with amino acids. For convenience, whey protein powder may be ideal for you. Consuming whey protein powder before and after exercise will ensure that the resting process is at the forefront and you will get full efficiency from your exercises.
# Fats can remain and increase if necessary
Research showing the benefits of healthy fats continues to increase. Carbohydrates are not only an excellent source of energy when kept low throughout the diet, they also play an important role in regulating key hormones such as testosterone and growth hormone in the fat burning process. Healthy oils such as avocados, hazelnuts and olive oil should normally be kept at approximately 20-30% of total calories.
# Use these carbohydrates
Now, here’s the trick. The most successful bodybuilding diet plan will cause you to change your carbohydrate intake in some way. In our experience, the carbohydrate cycling seems to be an effective and fast way to burn fat, preserve muscles and maintain energy levels in your workouts. There are two ways to do this, and either approach is by consuming carbohydrates and then cyclical you have to manipulate it by feeding it somehow.
- For low-carb, non-exercise days, you can reduce carbs to 0.8 grams per kilo and increase carbs to 1.5 grams per kilo on exercise days.
- You can set low and high days such as low carb 4 days a week and then high carb 1 day.
# Be patient and disciplined
Results don’t happen overnight, day by day, or even weekly. The body is not a machine. As mentioned earlier, discipline is built over time, just like your physique. Trying to do everything at the same time will only cause you to fail.
Sample Diet Plan
Below is a sample diet plan for an average 200-pound lifter who wants to lower body fat like a bodybuilder.
Training Days / High Carbohydrate Days
2 tablespoons of natural peanut butter, 2 eggs, and 1 bowl of oatmeal with 5 egg whites
100-200 g chicken breast, turkey or meat, 2 tablespoons of oil-based sauce and vegetables, 1.5 cups cooked rice, 30 g nuts
1 apple, 1 scoop whey protein powder or 6 egg whites
1 apple, 1 scoop whey protein powder, or 6 egg whites
170-220 g chicken, turkey, meat or fish, 1 bowl of green vegetables, 2 bowls of sweet potatoes
Rest Day / Low Carbohydrate Days
Half a bowl of oatmeal with 2 tablespoons of natural peanut butter, 2 eggs and 5 egg whites
100-200 grams of chicken breast, turkey or meat, 2 tablespoons of oil-based sauce and vegetables, half a glass of cooked rice, 30 grams of nuts
Whole or half apple, 1 scoop whey protein powder or 6 egg whites
2 scoops whey protein powder, 1 cup strawberries
170-220 g chicken, turkey, meat or fish, 2 bowls of green vegetables, 1 bowl of sweet potato