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Not all food is created equally and neither are calories! Tut the main macronutrients are still the same and calories are the most important weight loss factor. If you work out your caloric maintenance levels, this would be a level of calories in which your body maintains its current weight with your current activity levels! Then drop your calories by 400-500 then you will start to get LEANER. Your body fat levels don’t properly understand the difference between burning 1,000 calories through exercise or you eating 1,000 fewer calories. However, you still need to understand nutrients in order to cut down properly. Fats, carbs, and protein in food are the body’s energy sources. Protein and carbohydrates contain four calories per gram and fat provides nine. Carbs are burned first, then fats, then protein as a last resort.
When you’re trying to lose weight, you need to drop your carbohydrate intake so that you aren’t storing any excess as fat. This is due to how carbs work – they enter the body and are converted to glucose to replenish the body. If they’re not needed, they are then stored as fat.
For people who want to cut, this means avoiding processed (refined) carbohydrates such as white rice and bread unless you take them immediately after training when your body needs the glucose. Cut out sugary foods and stick to whole grain, low-gi carbohydrates such as brown rice and sweet potatoes pre-training. Using a high-quality glucose disposal agent containing Berberine can also be useful at this point!
However, be wary when cutting carbs, as you need a certain amount of carbs for training performance which is why I would always suggest a nutrient timing approach pushing carbs around the workout!
Healthy fats are full of essential fatty acids and are good for the body. Even during a cut, you should still get a small amount of fat into your diet – but avoid saturated and trans fat which is the complete reverse of your weight loss goals. Trans fats tend to be in heavily processed take away foods or deep-fried foods.
When you’re cutting calories, you’ll be hungry more often. As you cut weight, you’ll need to be keeping your protein intake high to maintain your muscle mass.
So – to lose weight without cardio (or exercise) all you need to do is work out your caloric intake. Count each and every calorie that you consume each day and don’t cheat. The weight will start to come off. Cardio only makes the process easier as you can eat more calories since you’re burning them through exercise. Literally, every calorie will count so don’t CHEAT!
Speaking of exercise…
If you’re trying to lose weight without cardio, you can still hit the gym and drop calories. All of the compounds lifts stress the central nervous system and heighten your metabolic rate. The more muscle mass is built, the more calories are burned as muscle tissue burns more calories. Upping Reps And Dropping Rest Periods? If you have any just come out of a bulking phase I would definitely not suggest dropping the weight your lifting, this is a fast way to lose muscle MASS!
I would suggest aiming to push one big compound movement at the start of every workout and focus on improving or maintaining this lift, for the rest of the session you can then increase the reps and drop the rest periods slightly! In conclusion then, to maintain a successful cutting period without ever hitting the treadmill, all you have to do is cut down on your caloric intake in line with your bodies needs!
By upping the volume and decreasing rest periods alongside your decrease in calories, you’ll start burning fat – but make sure you consume adequate protein to avoid muscle breakdown and keep building lean mass. Although this is all possible I would still highly suggest if you have the time using a training approach using cardio and more food which in my opinion is more sustainable.
If you have any further questions please feel free to email me at cjcoaching@icloud.com or check out the link for the various coaching services I have available to help you on your journey https://www.charliejohnsonfitness.com/coaching