Pro bodybuilder Dr Michael Israetel has shared his top tips for shedding fat and building muscle.
During a chat on Steven Bartlett’s podcast show, Diary of a CEO, the sports science expert explained how one diet change can make a huge difference.
Dr Israetel said diet trumps exercise when it comes to slimming down. He endorses an 80% focus on what you eat and a mere 20% on working out.
He mentioned that although exercising helps burn calories, our bodies tend to adjust to higher activity levels. This adjustment makes it difficult to compensate for a bad diet just by working out.
Make lasting changes to your eating habits, such as cutting down on processed snacks, and you’ll be better off, Dr Israetel says. This strategy, he claims, is far more effective in carving out a calorie deficit than merely counting on gym sessions.
Dr Israetel recommends a simple yet sustainable lifestyle switch: slashing junk food consumption and following his 40-minute exercise, reports Gloucestershire Live.
He suggests: “Stop eating junk food every day. Just eat two pieces of junk food on Friday and two pieces of junk food on Saturday. Just that alone is sustainable.”
The health specialist suggests that it’s important to establish achievable weight loss targets and prioritise keeping a healthy weight. He says sustainable weight loss largely depends on a balanced, nutritious diet and engaging in regular physical activity, whether moderate or vigorous.
“So if you weighed 100 kilos and now you’re down to 90 after three months, for about two or three months just stay at 90,” he said. “Eat mostly the healthy stuff that you were, but throw a little junk in there. Maintenance, again, is much easier than losing.”
For those endeavouring to get fit, the expert advises that a simple pair of dumbbells, ranging from 10-20lbs, along with minimal space is all one needs to kickstart a successful fitness regime.
Individuals aged between 30-50 years old who combine weight training with a controlled diet can expect to pack on 5-10lbs of muscle while shredding 12-17lbs of fat over half a year by following his tip.
“Lose up to 12 kilos of fat in a six-month time frame just by being intelligent about your diet and doing two workouts per week at home with your dumbbells. The workouts each take roughly 20 minutes, so that’s 40 minutes a week,” he explained.
When it comes to muscle-building foods, Dr Israetel suggests a daily protein intake just under a gram per pound of body weight is ideal, averaging 150 grams for most. Intake should be distributed over four meals, each containing 30-50 grams of protein.
While gorging on protein alongside high carb and fat intake can lead to weight gain, a diet rich in protein, coupled with calorie control and reduced carbs and fats, won’t result in fat gain.
Protein-packed foods include lean meats, eggs, dairy products, fish, whole grains, beans and lentils, and whey protein.