Lose Fat Fast
by Gary Matthews, http://www.maximumfitness.com
If you are like me, you have probably
been through all this before. The family wedding is coming up next month and
you canít 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.
Letís look at that first. You all know that
diets donít work; they send the body into starvation mode, a survival mechanism
from an age when humans faced periods of famine.
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
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 will increase functional lean muscle and use up body fat.
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. This will be the
target number of calories you will be aiming for. |
Remembering that one-pound of fat contains 3500 calories, losing 1000 calories a day will total 7000 for the week and that means two pounds of fat lost by dietary means alone.
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, you're 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 wouldnít 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. This way, they are losing a pound or two body fat every week. And they are doing that safely, without craving and without too much disruption to their lifestyle.
Think long term, here. That pound or two a week means 30 to 50 pounds of fat lost in six months. Any faster, and all you will be losing is water and precious muscle tissue.
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your free weight loss e-course.
Supplement for Great Abs: Fat Loss (Show what you've got)
The articles on this site are authoritative, because:
Where an article is not bylined with a specific author's name, it was written by Mark Lamendola (see photos on home page and elsewhere on this site). Mark is a 4th degree blackbelt, has not been sick since 1971, and has not missed a workout since 1977. Just an example of how Mark knows what he's talking about: In his early 50s, Mark demonstrated a biceps curl using half his body weight. That's a Jack LaLanne level stunt. Few people can even come close. If you want to know how to build a strong, beautiful body, read the articles here.
is a subsidiary of Mindconnection.com. When you follow the links from this
site to the purchase area, you will go to Mindconnection's secure server.|
If you have any questions, comments, or concerns, please view theaboutus pages, or write to mark @ mindconnection.com. We do want your business.