When we talk of shred/lean muscle, we are referring to a diet aimed at losing as much fat as possible, while maintaining muscle mass.
The intake will be estimated between 1300kcal (50kg woman) and 1700kcal (70kg woman) for a standard day with daily physical activity. It is important to note that dietary intakes are variable depending on your weight and the intensity of your physical activity.
This program has been established by a Registered Dietitian Nutritionist.
Has it crossed your mind that when people intend to lose weight, they actually want to get rid of their body fat? If you’re like them, this diet is the best solution that’ll help you lose the weight you want to lose.
For those who train to lose weight, their interest lies primarily in losing fat. For a training program, shredding is an essential part. It’s a phase during which somebody undertake a special training and diet to lose as much fat as possible but at the same time, preserve muscle mass.
Losing the Fat and Maintaining the Lean Mass
When deciding to diet, one has only fat loss in mind. But practically, it is impossible, because dieting always lead to some lean body mass loss. Nevertheless, there are some practices that help preserve the maximum lean body mass possible.
Weights lifting tops all those said practices. Weight training during your diet period will avoid the loss of good weight, which is lean mass. The muscles that you’ll work on during the diet won’t lose weight compared to if you didn’t work on them. So the diet’s effects will only concern the fat mass in the part of your body that you’ve worked on.
Aside from weight lifting, the rapidity of your weight loss is also very relevant to the kind of weight that you’ll lose. According to some scientific studies, the perfect diet must be long and slow. Otherwise, the person who’s dieting will lose way much more weight that she intended to. The important thing to remember is that the body needs energy to function. While reducing calories from carbohydrates force your body to use its fat reserve, if you absorb too few energy, the body will be forced to use lean muscles reserves to stay in a functional state. It’s why the rate of your weight loss is very important and must be well regulated. It is said that it’s better to lose about one or two pounds a week. With this rate, the lost weight will be primarily composed of fat and not lean mass, which is exactly the goal during the shredding part of a training program.
Calorie Intake, a Very Important Factor During Shredding
Dieting and calorie limitation cannot be separated from each other. In fact, the purpose of dieting is to limit our calorie intake. There are some advised quantity of calories that a woman should absorb depending on her body weight. If she weighs 50 kg, she must only take 1300Kcal per day during the diet. This amount goes up to 1700 Kcal for a 70 kg woman. Those amounts of calorie intake is advised only for women who perform some form of physical activity on a regular basis. They can and should vary according to the weight of a woman and how active her body is.
A diet that put your body through too intense a calorie deficit will not be convenient for the shredding process. The reason is that this kind of diet will also make you lose muscle mass, which was so hard to acquire.
So the aim is to moderate your calorie intake in a way that you’ll absorb less energy than you’ll consume on a daily basis. But at the same time, to make sure that your body has enough energy at its disposal to not use your muscle mass
Some Very Valuable Tips
The first tip, and a crucial one, is to increase your body’s energy consumption. By doing that, you’ll logically lose weight, and you’ll lose the right kind of weight. And you must do it before think about dieting. You should always remember that when your body has an excess of calories in it, it will gain weight. When it lacks energy, it will lose weight. But if you spend a great amount of energy by exercising and you’re dieting at the same time, you’ll definitely lose lean mass. So when shredding fat, increasing energy expenditure must always come before dieting.
With all that information, you now have a global idea of what it takes to shred properly. Now, all you need is to apply those advice to the best of your ability. Remember, your dream body is at your grasp, you just have to arm yourself with courage and will to obtain it. Plus, the Woman Shred Diet program will help you achieve your goals.