Let’s not waste any time and get down to what you need and how to use it to optimize your fat burning. I should start by advising you that with my help you would lose anywhere from 4-8 pounds a month. This of course does not sound as tantalizing as other programs out there, but it is realistic and safe. This does not mean that you can’t lose more (you probably could lose a lot more given the effort you put into it) but considering that you are busy with school and/or work and after all that you are just way too tired to give anything 110% this goal is quite suitable. Instruments you need to insure weight lose:
Scale (both a scale to measure your weight and a kitchen scale to measure food)
Body Fat Callipers (measures amount of your overall weight is body fat VERY IMPORTANT)
The ability to cook (seriously you are not going to lose anything if you eat processed food and from restaurants)
That is right folks, you only need those four things to ensure weight lose! Now, what do you do with these things? Well, first step on your scale and record you’re overall weight. Now that you know your overall weight it’s time to cut fat out of the equation. Take your callipers and measure your body fat percentage ( I not going to go through how to do this because there are many type of callipers out there and you should use the directions on the packaging to get the most accurate result). After you find your body fat percentage you subtract that from your overall weight, for instance if you way 200 pound and you have a body fat percentage of 20% then you would try to find:
= 200 ‘” (200*0.2)
= 200 ‘” 40
Now we can calculate how much you need to eat. The most important measurements you need to know is that there is 3500 calories in one pound of fat and that each pound of muscle you have burns about 13 calories (meaning if you do nothing at all each pound of muscle will still burn 13 calories). Now that last measurement is different the popular measurement thrown around my fitness gurus who state that a pound of muscle burns about 30- 50 calories at rest. Now, I don’t have to try hard to prove how idiotic this measurement is, if a person could burn up to 50 calories per pound of muscle simply by breathing we would not have a weight epidemic. Now, let’s go back to the example of the 200 pound fellow. Since we know that his muscle mass is roughly 160 (I know that it’s not exact the human body is weighed down by organs and fluids but this is as close as we are going to get), we could multiply 160 by 13 to find the total amount of calories needed to maintain your weight. In the example we are using the needed calorie intake to maintain their weight would be 2080 calories a day. Since we are interested in losing weight, you should subtract 500 calories from 2080 and then you have you new calorie intake that you should follow until you reach your desired weight were then you go back to 2080. Now I know what you’re thinking, why not cut more calories for faster results?
Well the problem is that though are brains have advanced are bodies are still primitive and built for survival. Drastically lowering your caloric intake would send a signal to your body telling it that you’re starving (a built in instinct from the days where we had to find and catch our food) the body then slows down your metabolism (the process of burning calories) drastically which not only make your extreme diet useless, but if you ever go back to your normal caloric intake you would instantly see the pounds come back-since your body is not burning anything.
So now that we are safely reducing our caloric, were do we take out the calories? Now most people will simply cut out a meal and unfortunately this is the exact opposite of what you should do. You should just shrink the portions of you meal and if you can have many smaller meals as opposed to three big meals.This is also where you should use your kitchen scale to weight you food to find out how much calories you are taking in. There are many resources you could use to precisely formulate the amount of calories you are taking in from the weight of the food this is one that I thought was very helpful http://www.webindia123.com/health/diet/calorie/amount.htm. You are now set to formulate a diet that fits you and your lifestyle. Many diet programs (that work) make their money off these simple tricks which you can now do easily and confidently. I will be reviewing different diet programs in future post but it is important to realize that there are just tactics on how you should proportion your food and how you could implement this healthy way of life efficiently. Thus, you do not need to join an expense diet program when you have all the tools and knowledge you need. What you can do is learn about food and learn about your body by reading articles, and books.