If there is one thing you want to get rid of as soon as possible as a natural bodybuilder, it is belly fat. Most coaches preach patience. But did you know that you can lose quite a bit of belly fat in just one week? Coach Alberto Nunez tells you how. He is considered an authority in the natural bodybuilding world on getting shredded.
PROTEINS
The fastest way to lose belly fat is the protein-sparing modified diet. During such a diet you eat almost exclusively proteins, between 3.3 and 3.85 grams per kilogram of body weight. For example, you eat 250 grams of proteins per day, with a budget of only 1200 calories per day.
The combination of low calories and high protein means that you can’t really eat anything other than lean protein. A protein shake will do, but we prefer ‘real’ food, like chicken breast and tuna.
In principle you do this for one week or at most two weeks. You have to be disciplined enough to realize that you have to adjust your strength training (see below) and that you probably have to adjust other things regarding your lifestyle during this period.
TRAINING
The protein-sparing modified diet means that you consume few carbohydrates and therefore little energy for your training. However, you still have to keep training ‘normally’, to give your body the signal that muscle mass must be maintained. Although, not completely normally either.
Alberto’s recommendations:
- Do not train for longer than 20 to 30 minutes during a session;
- Don’t do too much volume. Research has shown that it only takes about a third of the volume to maintain your existing muscles. If you normally do 15 sets per muscle group, now you’re only doing 5;
- Don’t do a lot of cardio, use your energy for strength training;
- Keep your NEAT high, or the sum of all unconscious movements.
SUPPLEMENTS
During a strict diet, you may not get enough micronutrients, including vitamins and omega-3 fatty acids. Dietary supplements can help with this. Caffeine can also help, not only for more energy, but in some people this substance also suppresses the appetite. In addition, you can simply (continue to) use strength supplements, such as creatine and pre-workouts.
AT LAST
Be aware that losing fat quickly is not pleasant. A protein-sparing modified diet is quite extreme and you can quickly feel exhausted and unmotivated. In addition, the burned fat often returns as soon as you start eating normally again.
We see this method as a ‘fun’ experiment or if you want to be a little more lean for that upcoming photo shoot.
If you really want to lose substantial, lasting fat, you’re better off choosing a long-term approach.