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Old 03-26-2012, 05:41 PM   #12 (permalink)
jemcgarvey
FitDay Member
 
Join Date: Feb 2012
Posts: 10
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Deficits - keep your average calorie deficit between -500 to -800 per day

Proteins - they consume 30% of their own cals simply to digest, i.e. you feel full longer and are actually getting less calories than you eat

Compound exercises - every bit of added muscle mass will boost metabolism; compounds expend energy throughout your body rather than one muscle at a time, so you get stronger all over but also require more calories to recover

Intervals - far more effective than cardio for fat burning; burn the same calories in 25% of the time, and oxygen deficiency jacks metabolism sky high for hours even after the gym
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29yrs / 74"
205/12% (08/01/12
210/14% (05/31/12)
223/20% (03/25/12)
237/25% (11/01/11)
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