How I Lost 30 Pounds of Fat in 3 Months with Kinobody Aggressive Fat Loss 2.0
mettler et al. [ 29 ] showed that 3-day protein restriction reduced total fat-free mass and improved some markers of anabolic signaling compared to a protein-matched diet. the same study also showed that a group consuming a high protein diet (1.6g/kg) had a lower rate of lbm loss compared to the low protein group (0.8g/kg). these results are in agreement with the work of thompson et al. [ 120 ] who showed that athletes consuming a higher protein intake (1.6g/kg) did not lose lean tissue faster than those consuming a low protein diet (1.3g/kg). however, the results presented here may be limited by the fact that the studies by thompson et al. [ 120 ] and mettler et al. [ 29 ] used diets that were below their participants' normal daily intake. in the study by thompson et al. [ 120 ], the low protein group showed a 7.6% decrease in lbm, while the high protein group showed a 1.2% decrease in lbm. in the study by mettler et al. [ 29 ], the high protein group increased 1.3kg, while the low protein group decreased 1.2kg of lbm.
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the problem with this approach is that it is incredibly easy to get disheartened and quit when progress is slow. the research also shows that there may be an upper limit to how much weight a person can lose in a year. the results of this study is that if one wanted to lose 50 pounds in a year they would need to be in a caloric deficit of 9,000 calories per day. this means they would need to be in a caloric deficit of 5,000 calories per day for the first five weeks of the year and a caloric deficit of 4,000 calories per day for the next five weeks. the results showed that the more a person trained the more they could lose in a year. therefore, you can take out the average amount of training over a year and subtract it from the 5,000 calorie deficit and still have a huge deficit. for example, if you did 500 workouts per year, the results showed that a person could lose up to 9,500 calories per year. that is over 50 pounds of fat loss over a year. of course, you can train more or less and still lose weight, but it will take longer.
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