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Best guarded fat loss secret that fat loss ‘Gurus’ do not want you to know

weight loss courses

You don't need to buy a single weight loss course to lose fat

I am sure you have seen a lot of diets and ‘new revolutionary’ weight loss methods, but there is just one thing, one ‘behind the scenes’ factor you should keep in mind – to lose fat you should burn more calories than you consume. Period.

Here is an example for you.

Let’s say you are 200 lbs male, and you have somewhat active lifestyle. I would guess that your daily calorie expenditure is about 3000 calories. To burn fat you have to consume less than 3000 calories. If your daily calorie deficit is 500 calories (3000 calories spent, 2500 calories consumed), your weekly calorie deficit is 3500 calories. You know what? 3500 calories is amount of energy stored in 1 pound of fat.

So the math is simple – daily calorie deficit of 500 cals equals 1 pound of fat lost in a week. The bigger the deficit, the more fat lost, the more difficult to sustain this deficit long term.

 

Caleries IN vs calories OUT

The bigger the calorie deficit, the more fat lost

Weight training for fat loss

Why would you want to go to gym when you are losing weight or ‘cutting’?

Here is why. Your body is smart. In his own way. If you are not working out while staying in calorie deficit, your body might ‘think’ that it can burn ‘unnecessary’ unused muscle instead of fat. If you are doing to gym and working out, your body gets the message that muscle mass can not be touched and that burning fat is only option for covering calorie deficit.

Sample 3 day training program

dumbells-and-workout

Day1:

3 x Chest Exercises (BB* Presses, DB** Incline Presses, Dips) – 3 sets x 8 repetitions each
2 x Biceps Exercises (Hammer Curls, Seated DB Curls) – 2 sets x 8 repetitions each
1 x Abs Exercises (Incline Leg Raise) – 1 set x 12 repetitions

Day2:

Rest

Day3:

4 x Legs Exercises (Squats, Leg Extensions, Leg Curls, Calf Raises) – 3 sets x 8 repetitions each
2 x Shoulders Exercises (DB Presses, Lateral DB Raises) – 2 sets x 8 repetitions each

Day4:

Rest

Day5:

2 x Back Exercises (Chin-ups, Cable Rows) – 3 sets x 8 repetitions each
2 x Triceps Exercises (Seated French Presses, Cable Pushdowns) – 2 sets x 8 repetitions each
1 x Traps Exercises (BB Shrugs) – 2 sets x 8 repetitions each
1 x Abs Exercises (Weighted Sit-ups) – 1 set x 12 repetitions

Day6:

Rest

Day7:

Rest (or start new cycle)

*BB – barbell
**DB – dumbells

Begin each exercise with 4 warm-up sets – 2 sets with empty bar or 25% of workout weights, then 2 sets with 50% of workout weights. Then you are warmed up to do these 2-3 sets with your regular workout weights.

Basic rules for fat loss

food-scale-and-bathroom-scale

Bathroom and kitchen scales - your ultimate fat loss tools

  • Work out with weights around 3 times a week. 2 times a week is acceptable; 4 times a week should be maximum frequency.
  • Consume 1g of protein (or more) per lb of lean body mass a day. Lean body mass is your body weight minus weight of your fat mass which can be calculated from your body fat percentage (BF%). If you don’t know your BF%, estimate your LBM by subtracting 20% from your body weight if you have regular built, or 35% of you suspect you might be overweight.
  • Every day consume fruits and vegetables, preferably with every meal.
  • Take an essential fatty acid (EFA) supplement, e.g. fish oil.
  • If necessary, take protein supplements to reach necessary daily protein intake.
  • Eat a wide variety of foods.
  • Maintain desired weight loss rate by adjusting your food intake.

How to measure your fat loss progress and adjust food intake?

  • You can weigh yourself either once a week on specific day, or every day. It is suggested to weight always at the same time (e.g. in the morning right after waking up and going to toilet).
  • Often your weight will stay the same for a week or two, or even randomly go up. It is normal.
  • Still, if your weight doesn’t decrease for three weeks in a row, you have to reduce amount of calories you consume every day by 500 calories.
  • If you lose more than 2-3 lbs per week, and you are losing strength in the gym, increase your daily calorie intake by 500 calories.
  • When you have adjusted your calorie intake level, stay on the new level for three weeks before making new adjustments.

Factors that are NOT important for losing fat

burgers-and-cakes-

You can have all of it - just stay within calorie intake limits

Don’t make losing fat more difficult that it is in reality. Stick to the basic rules and ignore unimportant factors, like:

  • Cardio training – cardio training only increases calorie expenditure. You can either eat more and do cardio, or eat less and do no cardio training.
  • Timing and frequency of your meals – just do what is more convenient for you. If you feel less hungry eating 5 times a day, go for it. Eat smaller meals more often. Can you manage your hunger, and it is convenient for you to eat twice a day – do that.
  • Nutrient (protein / carb / fat) ratios and distribution throughout the day.
  • Adequate alcohol intake – you can drink small amounts of alcohol, if it does not make you exceed your calorie intake plan.
  • Meal replacement, fat burner, and other supplement use – if you can not consume enough whole foods to reach this ‘1g of protein per lb of lean body mass a day’ plan, you can take some protein shake. Other supplements – not needed.
  • Eating only ‘Clean foods’ and avoiding ‘Junk food’ – all it matters is total consumed calories.

Conclusions

You will be surprised when you will discover how easy you can lose weight. Just stick to the basics: train with weights, eat enough protein, and stay in calorie deficit.

 

If you’re looking to lose weight as quickly as possible, you’re probably looking for some good tips to help you in this process as well.  Below you can find four fundamental quick tips to losing weight the safe and effective way.

Make sure you goals are realistic

Biologically speaking, it only makes sense to lose about 1 to 2 pounds of fat per week.  If you lose any more it is likely that you are simply losing water or tissue weight, which will quickly return, instead of burning fat.  You will need to burn between 1,000 and 500 more calories than you are taking in each day if you hope to lose this 1 to 2 pounds, so it will be no small task.  But if you keep at it every day, in less than 6 months you could be 50 pounds lighter.

Focus on your progress

If you only give yourself one enormous goal regarding your weight loss, say 30 pounds lost, you will only be able to evaluate success or failure on that one goal.  Anything short of that, say a very impressive 10 pounds lost, will not feel like a success.  So it is important to focus on the progress that you are making, and reward yourself along the way.  This will keep up your motivation and will give you momentum to sustain your efforts at losing weight.

Make sure you are in it for the long haul

Many people set goals to lose weight for the summer, or for a specific date, such as a wedding.  But the most effective strategy for weight loss is a long term one.  If you only focus on getting thin for summer, you may succeed, but by fall you will have put all the weight back on again.  The key is to recognize that starting a new lifestyle will bring you the most success in the long term, and it will make sure that you don’t put back on any of your lost weight.

Realize that other people’s goals are not your own

Don’t get distracted by what you see on TV or in ads.  The fact is that everyone’s body is different and you need a personalized approach to your own weight loss.  Realize your strengths and limitations, and set your goals accordingly.  If you set them too high, you’re more likely to fail.

Remember that the basics are the most important for getting rid of belly fat, so you should return to this list if you find yourself lost in the process.

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