High Quality
Open the downloaded document, and select print from the file menu (PDF reader required).
-
Fitness Info You'll WANT to read!
..........................................................................................
I need to lose about 10 pounds. What’s the quickest and easiest way to lose this fat off mywaist line?
Well, the “quickest” and “easiest” is relative to what you consider quick and easy. While there are notrue quick fixes, there are definitelystrategies you can apply to get to your goalefficiently(the best way)
.
First of all, lets start off with Rule Number One: To lose weight you MUST create a
caloric deficit
. In plain English- you must eat less calories than your burning in a 24hour period.Rule Number Two: Get good at Rule Number 1 and you won't need anything else.Calories are burnt doing everything. Working, brushing your teeth, eating, hittingthe delete button on male enhancement product spam... EVERYTHING.Even thinking even burns calories. Thought requires glucose transfer and neurochemical productionand synapses to fire. All require calories to be burnt to make it happen.Does that mean I recommend thinking your way to fat loss? No. Although you are burning calories,it's not an efficient way to lose fat.
Efficiency
is time spent vs. results received. Similar to the ReturnOn Investment (ROI) that you read about in business and finance books.You want the best results inthe shortest time possible.
There are two ways of creating a caloric deficit:
1) Increase activity
2) Lower calorie intake
Although you can use either method of creating a caloric deficit, it is betterto use a combination of both.I'm going to give you a few quick pointers on how to use both to create a fatburning one/ two punch.
1) Increasing activity-
First of all, you need to get moving. High intensityexercise to be more specific.Here's a workout you can get started onimmediately High intensity exercisehas been shown to beat the pants off low intensity, long duration cardio. Itquite simply gives you the most caloric burn for the time you spend exercising.A person performing 20 minutes of high intensity exercise will burn more calories than someoneperforming low intensity exercise at the end of a 24 hour time frame. This is due to metabolic changesin the body, including Exercise Post Oxygen Consumption (EPOC). Basically this amounts to a highermetabolic rate all day long.At the end of the day, you can easily create an extra 300- 500 calorie burn through high intensityexercise. Add this to deficit we're going to create with lowering intake, and you'll be ready for swimsuit
season in no time.Lets take a look at the second way of creating a caloric deficit
2) Lowering calorie intake-
Now, depending on your personal experience, this may seem like thetougher of the two ways to create the deficit. What I'll do here is give you the easiest and mosteffective way to lower calorie intake.Lowering calorie intake does not mean suffering. It means making wiser choices about your totalintake. This could be as easy as exchanging regular sugar filled beverages for the diet versions.For example, a 8 oz Coke has 140 calories. Lets say instead of that regular coke, you went for a diet coke (water is of coursebetter, but we're trying to make the switch as painless aspossible). You'd save 140 calories! ...And that's just one drink!(By the way, Eugene wrote an awesome article called12 Ways toTurbo-Charge Fat Loss, in which he places drinking more
water
atthe top of the list.)What you need to do is start a mini food journal. Nothingelaborate. Just a pen and paper is all you need. Write downeverything that passes your lips for the next 3 days. This will give you a snapshot of your averageintake.(By the way, when you sign up for our newsletter, you get a
Fat Burning Foods Chart with CalorieCount
, which will be extremely helpful in figuring out your caloric deficit. Simple enter your name andemail below and you'll receive the chart immediately.)Name:Email:After the 3 days, take a look at that list and see what would be a painless exchange. What would younot miss eating?I would start first with eliminating any calorie containing drinks, and instead use the diet equivalent, orwater. Green tea is also an outstanding replacement and even gives you a small boost of metabolism.The next move would be to exchange any starchy carbs likebread, pasta or rice, and instead fill your plate with somefiber rich vegetables. Fiber rich vegetables not only create anice caloric deficit, but they also provide much needed fiberand nutrients. Not only that, but that give you a fullerfeeling longer!Keep in mind 1 pound of body fat is equivalent toapproximately 3,500 calories. If you were to create a caloricdeficit of 300 cal through exercise and an additional 500 calthrough lowering intake, you'd be in a caloric deficit of 800calories per day. Do the math and that's 1 pound lost every4 days!It just takes small, systematic changes to truly drop body fatfast.If you're truly looking to lose weight fast, we have included a few key workouts that you can use tomake your cardio more effective inblack book of secrets. It also includes 60 other fat loss tips, tricks
Submit
þÿþÿ
Add a Comment
shyanbabyleft a comment
maybculdhlpleft a comment
karima6left a comment
silmon135left a comment
anitatianitaleft a comment