Zig-zag Approach

Question 0

How much to you adjust caloric intake?

Answer 0

2 calories for every pound of lean body weight.

Question 1

What is the rational to the zig-zag method?

Answer 1

Typical calorie restriction decreases weight loss because the BMR reduces. By decreasing and then increasing caloric intake just slightly, BMR can reset and fat loss can continue.

Question 2

What are the 5 measures to help you achieve your weight loss goal?

Answer 2

1. Taste - if you don’t like the food you won’t eat it.
2. Satiety - if you don’t feel satisfied, you will eat
3. Calorie control - removing high calorie foods will help stay balanced
4. For health - reducing trans fats and the like will help you to be healthy.
5. Lifestyle - yo-yo weight is harmful to your health.

Question 3

To increase body weight by losing fat and gaining muscle, how should your zig-zag week look?

Answer 3

4-5 days (including training days) increase calories; on the remaining 2-3 days reduce your calories.

Question 4

To decrease total body weight by losing fat and gaining muscle, what should your zig-zag week look like?

Answer 4

4-5 days (especially on light and off days) reduce your calories, on the remaining 2-3 days (especially heavy training days) increase your calories.

Question 5

To stay the same weight but lose fat and gain muscle, what should your zig-zag week look like?

Answer 5

For 3-4 days (especially on light and off days) reduce your calories; on the other 3-4 days (especially on heavy training days) increase your calories.