We’re constantly being pitched quick weight-loss plans, products and schemes. The fact of quick fat loss is it is often followed by even quicker weight gain because quick weight-loss typically has two bad side effects, the mandatory calorie reduction slows down your metabolism and unless your extremely overweight (a hundred or even more pounds) whenever you lose significantly more than two pounds each week a better percentage of this weight over 2 pounds is muscle and reduced muscle mass further slows down your metabolism. Furthermore quick weight-loss often involves depriving the human body of something it requires to perform properly (like carbohydrates you body requires for energy) or requires one to take potentially dangerous unregulated products (like thermogenic fat burner pills). We regularly get asked about the best way to take weight off so we designed the following plan to supply a smart, safe and sane method for regular visitors to consistently slim down and never having to starve themselves or spend hours in the gym, basically it’s a program for real people, residing in the real world that gets real Our Workout Diaries.
Having lost lots of weight on an exceptionally low calorie plan and then having to understand to carry on to lose excess weight while eating nutritionally sound, as outlined in my book Diary of A Former Fatman, I designed the program below to lose excess weight while eating the best number of the best things that enable the human body to use at its peak all while eating enough so there is a constant feel just like you are starving. This program isn’t a diet it is just a sound nutritional program combined with right form of exercise to safely and consistently lose weight.
On this system you are able to expect to reduce one to two pounds per week consistently plus a major increase in energy. Depending on what you have been eating and exercising it will take seven to ten days for the human body to modify to this program, so if you have been starving yourself in an effort to lose excess weight don’t be worried about the scale moving up in the initial week the human body will adjust to this program and because it begins to proceed to operating at its peak efficiency the pounds will quickly come off. Remember how many pounds lost will undoubtedly be affected by your genetics and the total amount you are overweight as well. Remember this isn’t a diet but a fitness plan comprising proper healthy nutrition and fat loss inducing exercise so that it won’t result in rapid weight-loss but instead consistent weight-loss. After you establish this as your base plan you are able to always reduce calories or carbohydrates in the short-term to take off some pounds quickly but remember those quickly lost pounds keep coming back just as quickly.
When you start this system pay attention to your start weight and measure your arms, thigh, chest, waist (right above belly button), and abdominals (right below your belly button). Weigh yourself once weekly and retake your measurements monthly to be sure you’re making the best form of progress; you must see yourself getting smaller in all the best places. In the event that you see your progress slowing or stopping review your diet plan to be sure you are neither eating too much or too little by journaling all you eat and whenever you eat it for per week and checking your progress.
The Nutritional Plan
The nutritional plan, (I told you it wasn’t a diet) here’s simple, get all your nutrition from the good sources: lean proteins (fish, chicken and turkey), good carbohydrates (oats, fruit and vegetables), healthy fats (nuts) and whole grains. Eliminate all bad sugars, bad carbohydrates and overly processed food items that the human body can’t properly process. Eat every 2-3 hours and keep consitently the portions in check (use how big is your fist as helpful information for the proper portion size). As you progress on this plan of action you are able to tweak the foodstuff you eat based on your own individual needs as genetics is just a significant contributor to the success we have on any fitness plan.
This program is just a 3-2-1 plan, made up of three parts lean protein, two parts carbohydrates and one part healthy fats. To figure out how much of every part you’ll need simply take your required daily caloric intake and divide by six and then apply the best multiple. So if your required caloric intake is 1,800 calories you would want 300 of those calories from fat, 600 from carbohydrates and 900 from lean protein.
To figure out how many calories you’ll need a day take your goal weight and multiply it by ten in addition to the hours of exercise you do a week. The following is dependant on an objective weight of 200 pounds and performing three hours of exercise per week: