Ultimate Guide to Eliminate the Body Fat and Maintain Muscle Mass

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Table of contents

880 words
Guidelines to Eliminate the Body Fat and maintain Muscle

Introduction
Create an energy deficit to eliminate fat
-Calculate your diet step by step: Calculate caloric needs
-Calculate your diet step by step: Extra caloric adjustments
-Calculate your diet step by step: Macronutrients of a food
-Calculate your diet step by step: Percentages of macronutrients
Perform high intensity bodybuilding
- Strength training: Duration, programs, and diet
- Full body routines: Characteristics, advantages, and disadvantages
- Leg & Torso routines: Features, advantages, and disadvantages
Increase our caloric expenditure
Eliminating fat is a marathon, not a sprint

830 words
Calculate Your Diet Step-by-Step: Calculate Caloric Needs
Introduction
Calculation of basal metabolism (MB)
-Basic formula
-Harris-Benedict formula
-Katch-McArdle formula
Factors that increase basal metabolism
Calorie requirement calculation

740 words
-Calculate your diet step-by-step: Extra caloric adjustments
Introduction
Specifying the calories we burn in the gym
Thermogenic effect of food
Hours of sleep

560 words
-Calculate your diet step-by-step: Macronutrients of a food
Introduction
Read the food packaging label
Web to calculate macronutrients
Calculate the macronutrients of a food

770 words
-Calculate your diet step-by-step: Percentages of macronutrients
Introduction
Overview of a diet
Objectives of the people
Basic macronutrient ranges
Offset Calories

550 words
- Strength Training: Duration, Programs and Diet
Introduction
How long should a strength stage last?
Training frequency
Most frequent strength programs
Diet to follow
Conclusion

670 words
- Full body routines: Characteristics, Advantages and Disadvantages
Introduction
Characteristics of full body routines
Advantages of full body routines
Disadvantages of full body routines

690 words
- Leg & Torso routines: Features, Advantages, and Disadvantages
Introduction
Features of the leg/torso routines
Advantages of leg/torso routines
Disadvantages of leg/torso routines