Calculate your optimal daily caloric intake. Use this simple equation: Your body weight x 10 = calories/day. For example: 150 lbs. x 10 = 1500 kCal per day
This caloric total is a quick and simple way to calculate how many calories you should be eating during your training. These calories will allow you to lose body fat progressively, while providing you with enough energy to perform your crucial workouts.
Eat more fruits, vegetables and whole grains. These foods provide you with more nutrients and fiber than fatty and sugary foods. These foods are also lower in calories than calorie-dense choices, which allows you to eat more of them and feel more full.
Drink 64 ounces of water per day. Water promotes fat loss, makes you feel less hungry and removes harmful toxins from your body.
Recalculate your daily caloric intake every week. You should lose a couple of pounds per week, so updating your calorie total is integral to progressively losing more fat.
Eat five times per day. Eat three regular meals and two light snacks. There should be three hours between eating times. Eating regularly will minimize hunger pangs and elevate your metabolism throughout the day, according to "Losing Body Fat."
Strength-train twice a week. Perform compound movements, such as rows, squats and presses. Three sets of 10 repetitions per exercise is sufficient for effective muscle training. It is important to strength-train during restrictive diets, because it boosts your metabolism and maintains your current musculature.
Perform cardiovascular exercise for 30 minutes three to five times per week. Three of these 30 minute sessions should be high-intensity interval sessions, characterized by intense sprints followed by rest periods. For example, sprint for one minute --- rest for two minutes, then repeat. You can exercise on cardio machines or by doing simple running exercises. The other two cardio sessions can be slower, steady cardio sessions.
Stretch following every training session. Stretching diminishes the chance of muscle strains and pulls in subsequent workouts.