“The golden pyramid” is a weight loss technique that gives you a clear focus on what needs to be done in a certain order, much like building a house. The entire structure will collapse if you forget the foundation. Personal trainers frequently explain their weight loss strategy by comparing it to building a house, where a pyramid serves as the foundation to support weight loss.
Level 1: Deficit in Calories
Since nothing occurs without it, this is the broad base. Your body only loses fat when you burn more calories than you consume in a given day. To lose half a pound or a pound per week without feeling fatigued, you need to create a small calorie deficit of 300–500 calories below your maintenance level. Vegetables and other foods are inexpensive, but protein and fats keep you fuller for longer. Here, many fail by turning to guesswork or sugar-laden “health” meals.
Level 2: Increase your protein intake significantly
Next, administer 1.6 to 2.2 grams per kilogram of body weight via injection. This dosage is equivalent to 100–150 grams daily. Whey protein drinks, eggs, Greek yogurt, lentils, and chicken breasts can all provide this. It stimulates the sensation of fullness by promoting the synthesis of fullness hormones, which helps inhibit hunger. By preserving metabolism by 80–100 calories, it also stops the loss of muscle mass that happens during dieting. This fact is corroborated by studies published in the Journal of the International Society of Sports Nutrition. Beginners who only follow a carbohydrate deficit often overlook this important aspect. As a result, they feel weak, which contributes to this issue.
Level 3: Resistance training
Restructuring body composition is possible using various weightlifting and bodyweight activities, such as push-ups, squats, and row exercises performed three to five days a week. To target main muscle groups and increase growth factors and hormones like testosterone, you should lift enough weight to only complete 8 to 12 repetitions. As fat is removed, this technique preserves muscle mass, builds muscle that burns fat, and results in a toned, lean body. In weight-loss trials, science shows that weight trainers acquire more muscle mass and shed more fat than aerobics participants. A common mistake is going to the gym too much and neglecting to eat healthily.
Level 4: Rest and recuperation
Aim for 8 to 9 hours of rest and recuperation each night. It’s an exercise. It slows down late-night fridge raids by maintaining a balance between ghrelin and leptin levels. It repairs tissues damaged by physical exertion. A level of cortisol rises when it is too low. It causes an addiction to low-quality foods and the buildup of abdominal fat. According to a meta-analysis, the risk of obesity doubled for those who slept fewer than six hours every night. To fill levels one through three, people work late into the morning. Then, their lack of sleep hinders their progress. Make the rooms dark and cold and turn off the screens early.
Level 5: Naps and cardio
In addition to burning additional fat, completing the pyramid with moderate cardio exercises like 20–40 minute walks, riding, and HIIT sessions twice or three times a week will also improve cardiovascular health. You can burn an extra couple of hundred calories each day by using NEAT activities like walking the stairs and timing different calls. Muscle breakdown and increased appetite might result from overdoing these exercises during the early stages of training. Although it contributes very little, research unequivocally shows that it boosts calorie burn. After the pyramid is secured, it ought to be applied as a last touch.
Why did you start the runaway progress wrong?
Ninety percent of people chase flashy objects on top, such as boot programs that overlook sleep tracking or fad diets that ignore protein. Fitness beginners who track miles on stationary bicycles find themselves starved for advancement and stop when the statistics stagnate. The pyramid corrects this imbalance by organizing scientific knowledge and modifying each level to foster the formation of enduring habits. Adjust one level at a time to create a solid foundation in four to six weeks. Any day, long-term weight loss takes precedence over short-term weight loss. “Be patient with this order and you’ll see frustration turned into consistent winnings.” Every week, use scales to measure progress and take pictures to keep yourself motivated.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
