Bodybuilder says 'make this one change and fat will fall off you'
A muscle expert and professional bodybuilder has shared a diet and workout routine to lose fat, build muscle and maintain a healthy body shape. Speaking to BBC Dragons' Den star Steven Bartlett on his podcast show, Diary of a CEO, Dr Michael Israetel explained how people can make one change to get rid of fat.
Dr Michael Israetel is a renowned sports science, nutrition expert and the co-founder of Renaissance Periodization, a company that offers science-backed fitness advice. He is also the author of books such as, ‘Scientific Principles of Hypertrophy Training’.
Speaking to Bartlett, Dr Israetel said diet has a significantly larger impact on weight loss than exercise. So much so, he recommends following an 80% diet and 20% exercise ratio.
He explained that while exercise burns calories, the human body adapts to increased activity levels. He says this makes it challenging to outrun a poor diet through exercise alone.
Sustainable dietary changes, such as reducing junk food intake, are more manageable, according to Dr Israetel. He says such small changes can create a more significant calorie deficit than relying solely on exercise for weight loss.
One dietary change he suggests is reducing your intake of junk food. "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 expert recommends setting realistic weight loss goals and focusing on maintaining a healthy weight. He says long-term weight loss is primarily determined by a controlled, nutritious diet and a moderate to high level of daily physical activity.
"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. Eat mostly the healthy stuff that you were, but throw a little junk in there. Maintenance, again, is much easier than losing."
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In terms of exercise, the health expert said a pair of dumbbells, weighing between 10-20lbs and a small workout space, can be the foundation for an effective workout program. For anyone new to weightlifting, between 30-50 years old, and follows a controlled diet, he says it is possible to gain 5-10lbs of muscle and lose 12-17lbs of fat within a six month period.
"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 added.
Best foods to grow muscle
Dr Israetel says the recommended daily protein intake is slightly less than one gram per pound of body weight, with 150 grams being sufficient for most individuals. Consuming 30-50 grams of protein per meal, spread across four meals a day, is a suitable approach.
While excessive protein intake in conjunction with high carb and fat consumption can lead to weight gain, consuming a high protein diet while maintaining calorie control and reducing carbs and fats will not result in fat gain. Protein rich foods includes lean meat, eggs, dairy products, fish, whole grains, beans and lentils, and whey protein.