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Fast Weight Loss for Special Occasions
You have all been through it before, the family wedding is coming
up next month and you can’t seem to fit into that suit or dress
because you have put on too much weight. So you must lose at least
ten or more pounds quickly.
Losing weight quickly is not advisable as most of the loss will
be muscle tissue and water; you put on the weight slowly (usually
over years) so normally you should take it off slowly and then you
will know that the majority of the loss
will be body fat.
But you have a problem here and the clock is ticking so you will
have to diet pretty hard to meet your target weight loss. Let’s
look at that first, you all know that diets don’t work; they
send the body into starvation mode, a survival mechanism from long
age when humans faced periods of famine.
Going too low in calories causes the body to lower its metabolic
rate, which reduces its ability to burn fat. At the same time, hunger
signals increase and you quickly start to crave high-energy foods
loaded with fats and sugar, the same foods you are trying to do
Research shows repeated dieting actually makes it harder to lose
weight and easier to put it on because when you dump the diet and
return to normal eating habits the drop in metabolic rate caused
by the diet means that your old habits actually represent an excess
in calories. Not only do you regain the fat stores just lost, but
also you may even gain an extra bit.
Knowing this, you really don’t want to put yourselves through
this rigorous process, but for this special occasion you will. First
though, you will have to boost the metabolism that has been lowered
by the dieting. To do this you will have to perform a light "Strength
Train" workout to generate that initial spike in your metabolism.
By increasing the lean muscle on your body by using Strength Training,
your metabolism will increase, burning fat along the way.
The strength training technique I use requires just twenty to thirty
mins per week. Gone are the days of the five-day a week program
with 6 to 12 sets per body part, that method has never worked. One
short intense strength-training workout a week will elevate your
metabolism more than you ever thought possible.
While the calories expended doing exercise are important, the increase
in metabolism especially after strength training continues long
after the exercise is finished, burning calories at the same time.
The two main components of this technique are the intensity of
the exercise and the recovery after the exercise. Infrequent, short,
high intensity weight training sessions, followed by the required
amount of time to recover and become stronger is what is needed
to increase functional lean muscle and lose body fat.
The way to lose body fat and maintain muscle is to have a food
program for life. Quality food and more energy output are the basics
you’ll need to go for. Bulk foods that fill you up and don’t
fill you out, foods that are low in fat and sugar which aren’t
refined should be the ideal.
Small frequent meals should be consumed during the day each containing
a little protein to maintain muscle mass and energy levels. A high
quality broad spectrum vitamin and mineral supplement should also
be taken on a daily basis.
As before get the calories from high quality food but if you can’t,
utilize a blender to make concoctions from skim milk with whatever
additives you want to use, just as long as you keep count of the
calories for your daily total.
Now use these blender mixtures and solid food for your daily feedings.
Spread it out over many small meals a day instead of the traditional
three meals a day. The way to keep track of weight loss is to buy
a calorie counter and record your daily calorie intake for a week.
Now average out how many calories you consume a day with the use
of a seven-day eating plan and calorie counter, once you have this
figure subtract 1000 calories and this will be the target number
of calories you will be aiming for.
Remembering that one-pound of fat contains 3500cals, losing 1000
calories a day will total 7000 for the week, which equals two pounds
lost by dietary means alone. Another technique for low calorie eating
is to watch your fat intake as this has the most calories.
Incidental activity is also very important if you want to lose
this amount of weight in this short period of time, by increasing
incidental activity you can burn at least another pound a week The
best exercise for the purpose of fat-loss is fast walking either
indoors on the treadmill or outdoors.
Walk until you are mildly puffing and hold that rate until the
allotted time. If your aerobic activities leave you panting or breathless,
your going too hard, your energy is coming from your carbohydrate
reserves and not from your fat stores. Try fast walking for one
hour a day every day of the week.
Well there you have it, as an experienced trainer I wouldn’t
recommend this type of program to my clients. The weight loss is
just too quick and the program would be very hard to maintain owing
to the very low caloric intake.
I advise my clients to decrease their calories by just 500 per
day (and no more) below their maintenance levels and they will be
losing 1 – 2 pounds of body fat every week, safely, without
craving and without too much disruption to their lifestyle.
Remember, think long term here and that’s between 30 and
50 pounds of fat lost in six months. Any faster and all you will
be losing is water and precious muscle tissue.