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How to Drop Up to 5 lbs of Fat This Month Whilst Still Having Ben & Jerry’s Daily

Effortlessly lose pure body fat this month and still eat a portion of ice cream 🍨

By Amrit ShinhPublished 4 years ago 3 min read
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When it comes to losing body fat, time and time again it comes down to a calorie deficit.

Everyone likes to hate carbs or fat.

At the end of the day, if you eat less than your body burns, you will lose fat, period. This is due to the law of thermodynamics.

It’s crucial to make sure that 80 percent of your daily calories come from healthy natural (and organic if you can) foods. I’m talking healthy organic, grass-fed meat, potatoes, vegetables, fruit etc.

The other 20 percent can be your favourite treats (This is where we can have our ice cream 😜).

So how do we achieve 5 lbs of fat loss?

Easy. Buckle up. Here we go.

Step 1) You need to find your maintenance calories.

You can use several TDEE calculators online. Some vary so I’d use a few and take an average.

1 lbs of fat is around 3600 calories.

To lose around 1.5 lbs of fat per week, we would need a weekly calorie deficit of 4800.

This works out to be 4800/7 = 686 calories.

So we would eat around 2000 (2700 - 686) calories per day. Simple! But...

We don’t want to lose muscle...

Otherwise we will end up looking worse.

Step 2) Maintaining Muscle Mass

If you’re going to be eating at a deficit, you absolutely must maintain all your muscle, so that every pound lost is pure body fat.

THE BEST WAY TO MAINTAIN MUSCLE TISSUE IS BY GETTING STRONG.

Strength training has numerous health benefits, prevents disease and keeps us athletic.

By becoming strong in the gym, it will be the glue that holds our muscle tissue together.

Here’s a simple training routine you can use to stay strong whilst dropping fat at the same time:

Monday

Bench Press 3 sets x 6 reps

Shoulder Press 3 sets x 6 reps

Skull Crushers 3 sets x 8 reps

Wednesday

Deadlift 2 sets x 5 reps

Leg Extensions 3 sets x 6 reps

Bicep Curls 3 sets x 8 reps

Friday

Squat 3 sets x 6 reps

Pull Ups 3 sets x 6 reps

Rows 3 sets x 6 reps

Notes: lift heavy and hard. Don’t train to failure, leave a rep in the tank. No spotters. Rest three mins between sets, rest three to five mins between exercises. Exercises should be Barbell based with good technique.

When you can do all the required number of reps for a given weight, increase the weight for the next workout and build up to the required number of reps.

Each week aim to improve by adding another rep or increasing the weight. This is the principle of progressive overload.

This style of training is really motivating as you’ll constantly aim to improve week to week. The gym no longer becomes a thing of requiring ‘motivation’.

Step 3) Get in sufficient protein.

Eat at least 1 gram per pound of body weight in protein per day.

So if you weight 190 lbs, then aim to have 190 grams of protein. The rest of your calories you can make up from a good balance of fats and carbs.

SUMMARY:

If you can do the above, then you can absolutely ensure you are losing solely body fat, maintaining your strength and muscle.

Every day leave 300 calories for Ben Jerry’s cookie dough 🍦 🍪 .

Weirdly enough, when you can have ice cream every single day, you’ll crave it less. Guess that’s a win a win.

There you have it. The smart way to eat ice cream every day, lose pure body fat, and maintain your muscle.

If you’d like more posts like this, and found this helpful, then please leave a tip so I can make more posts to help people get into great shape, and not give up their favourite desserts!

Stay strong.

Amrit

diet
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