Gaining muscle through a structured programme means that you may not lose the weight you expect, as muscle weighs heavier than fat. That’s not to say you’re not gaining definition, body shape and leanness that comes with losing the fat.
Use the mirror and how you feel as a gauge, and ditch the scales.
There are plenty of advocates of fasting or juicing diets, but realistically you’re better off gradually reducing your calories so your body doesn’t go suddenly into starvation mode.
Make small calorie reductions every week or so.
Every few days shake up your calorie intake to continue to burn fat and keep starvation mode at bay.
This is another way to outsmart your body and continue to lose body fat without lowering your metabolism. If you stick to the same amount of calories every day, all that happens is your body adjusts by lowering your metabolic rate.
Alternating high intensity short bursts of activity with active recovery bursts at a lower intensity means that your body needs more oxygen during the exercise and cause an oxygen shortage, causing an afterburn. This burns the calories – more than with a steady workout. Try skipping for 20 seconds, resting for ten, and do this for as long as you can bear.
It might sound counterproductive but eating good fats (not crisps, cakes etc) will help you lose fat, by building muscle and helping you recover faster from your workouts. Look for oily fish, nuts, peanut butter, eggs and olive oil.
it all boils down to calories in vs calories out! Fat doesn't make us fat, we need good fats are part of our nutrition. just not too much.
eat more fat to lose fat - love that one! peanut butter here i come ;) Also back to the 5:2diet - same principle as varying calorie intake I presume?