If you find yourself angry and frustrated at a lack of results despite what seems like a solid training and diet plan, then this could quite possibly be the issue. Its very common that, not necessarily through laziness, that the majority of people don’t make a note each day of everything they eat and drink, but if results are lacking then this is something that badly needs to be addressed.
When your goal is a muscular, lean physique with a low body fat percentage then you need to be taking extra steps to achieve that and the most important part of your diet is being in a calorie deficit.
WHAT IS A CALORIE DEFICIT?
A calorie deficit relates to the calories your body takes in and burns off during each day and a calorie deficit occurs when you consume fewer calories than you burn. For most people, a calorie deficit of 300-500 calories per day is sufficient for weight loss and unlikely to significantly affect your hunger or energy levels.
To create a calorie deficit, you firstly need to know what your maintenance calories are. Maintenance calories are the number of calories your body needs each day just to perform as normal to support energy expenditure. The best way to find this out is to google “calorie calculator” and input some personal information to calculate your maintenance level, as everyone is different and will have a different requirement.
WHY IS IT IMPORTANT?
Simply put, without a calorie deficit you will not lose a significant amount of body fat. You can have a great diet that’s extremely clean with no cheating and a well rounded training plan with intensive sessions but if your goal is weight loss and you don’t have a calorie deficit, it will all be in vain and a complete waste of your time and effort.
So add this to your plans and make sure you’re in a calorie deficit and the results you’ve been missing should start arriving in no time at all!