Mr. Bodybuilder Dexter is in very good shape for the competition. Not only did he maintain the muscle lines during the competition, but he also gained 10 pounds of muscle compared to previous competitions. How did he do it? The following is provided by his nutritionist Nicole Sen Lai reveals the secret of Dexter losing fat without losing weight
Eat 7 to 10 times a day When starting a fat loss plan, don’t suddenly change your eating habits overnight, but do it step by step, Dexter says every day Eat about 10 times. It is recommended that you start by increasing your eating times by 1 to 2 times a day. If you currently eat 4 times a day, increase it to 5 times. If you currently eat 5 times a day, increase it to 6 times. If you ask a person who currently only eats 3 to 4 times a day to suddenly start eating 7 to 10 times a day, it may be difficult for him to stick to it for a long time. Eating smaller meals more frequently can keep your metabolism higher throughout the day. If you eat less frequently, your metabolism will drop.
Adjust the proportions of various nutrients It is recommended that 55% of the total caloric intake come from carbohydrates, 40% from protein, and 5% from fat. Choose complex carbohydrates that are digested slowly, because simple carbohydrates that are digested quickly will cause a spike in insulin secretion and are not conducive to burning fat, except after training. As for the adjustment range of total caloric intake, Nicholson recommends that it is best not to exceed 15 kcal per day, and to increase or decrease approximately 200 kcal per week until weight begins to decrease. The general rule is not to lose more than 1 to 1.5 pounds per week or you will lose muscle.
Stay away from junk foodStay away from alcohol, sweets and foods rich in saturated fat. Bread and pasta contain food additives and should be eaten as little as possible. During the diet, Dexter's only two sources of carbohydrates were oats and brown rice, and occasionally red or sweet potatoes.
Prepare food in advanceIf you have to work 8 hours a day, in order to ensure a high eating frequency, you can prepare 3 to 4 meals in advance and carry them with you in an insulated box or cooler. This is what Dexter does.
Timely adjustments If caloric intake is restricted for a long time during fat loss, the metabolic level will decrease and lead to a fat loss plateau, Dexter's The method is to arrange a high-calorie intake day every 10 to 14 days. At this time, double the carbohydrate intake, which will help increase the metabolism level. During the fat loss period, do not train more than 4 days a week, and each training session should not exceed 75 minutes. Strength training and aerobic training should be carried out separately. Some people recommend doing aerobic exercise immediately after strength training, because at this time the glycogen reserves have been exhausted. When used up, the body will quickly recruit fat to provide energy, but Dexter's point is that glycogen should be replenished as soon as possible after strength training to prevent muscle protein from being consumed in the energy supply process.