The Effective Way To Lose Weight Fast – Everyone is always finding different ways to lose weight fast. It is possible, but if you have never been in a cutting stage before (losing body fat while maintaining muscle mass) you will find that it is very difficult to lose weight. You find that the pizza in the fridge is very tempting – you know you shouldn’t reach for it, but you reach for it and eat it anyways. Oops – there goes the diet. It takes practice just like everything else in life. We as humans are made lazy, and very tempted by the easy ways out, and we have to change that!
Now a lot lately you’ve been hearing that you should change your ‘lifestyle’ instead of going on a diet. If you want to lose weight fast you’re going to have to do both. Yes, change your lifestyle and include a diet to lose weight.
Changing your lifestyle
Changing your lifestyle includes not being tempted to go out to eat with your friends for pizza. It means incorporating a weight lifting routine into your day, and cardio activity 3-5 times a week for at least 30 minutes each session. It means eating whole natural foods – chicken, beef, eggs, broccoli, beans, asparagus, rice, sweet potatoes, green beans…you know the healthy stuff your mom always told you to eat. If you really want to lower your body fat low enough so that you can get the sculpted look, changing your lifestyle won’t be enough. You will have to incorporate a diet to burn fat.
Diet to lose weight
The best way to find out how much you need to eat in a day to lose weight is by trial in error. Now, why can’t there just be some magical number? It’s due to that everybody’s body is different, and so the needs are different. There is a starting point that you should start at:
bodyweight in lb x 12 = calorie level to start at
Eat at that level for the first week. You will probably notice a big loss during the first week – that’s ok. Continue at that rate for another week.
If you lost 1-2lb – stay at that level of calories
If you lost more than 2lb – Increase your calorie intake by 500 calories
If you didn’t lose anything or gained weight – lower your calorie intake by 500 calories
Eat 5-6 Meals A Day
This is the number one reason why I believe people fail at losing fat. I will admit it is hard to eat 5-6 times a day, but it is important to keep your metabolism efficiently burning calories. We have always been taught to eat 3 round meals per day, but what happens is that is too much space between meals. Your body begins to think that you are starving. Your body’s metabolism will begin to slow down.
You will want to keep your meals in a proportion of 40% proteins, 40% carbs, and 20% fats.
Perform Intense Weight Training At Least 3 Times A Week
Having a solid weight training routine will help you burn fat in the future. Adding muscle to your body requires you to expend more energy – hence burn more calories to maintain that muscle. The more lean muscle tissue you have the more calories you will burn at rest.
Perform Cardio 3-5 Times A Week
Whether you have 20 minutes a day to do cardio or if you have 40 minutes you have to incorporate cardio. Cardio makes you lose fat faster while you can eat more. Yes – eat more. You can either choose to do short (20-30 minutes) intense sessions or long (40-1 hour) moderate intensity sessions. I would recommend long moderate intensity sessions.
When I’m trying to cut down my body fat I like to do fasted cardio in the morning, moderate intensity for 40-60 minutes, 4-5 times a week. Doing this helped me go from 13.8% (186.6lb) to 11% (172lb) body fat in a month’s time.
Always set goals. If you’re trying to lose weight without goals your on a trip without a map. You’ll end up lost in the forest with your tires stuck in the mud. Until you set a goal on how much body fat you want to lose you will unlikely see results. Set practical real goals. Be specific, and write it down. As human beings we need reason. When it’s written down you will do whatever it takes to achieve your goals. When you don’t have it written down you will give yourself reasons not to eat healthy or going to the gym.
Don’t Stop Drinking
Water is very important to losing weight. It is used in every physiological process in your body. You want to drink at least 1 gallon of water a day. Try to shoot for 2 gallons. If you don’t make it to 2 gallons and drank 1.5 gallons than you drank more than most of the population. What’s the best way to do this? Bring water wherever you go – next to the tv, to the gym, at your desk, in your car, next to your bed at night, everywhere.
Using these simple tips you will be able to maximize your fat loss while maintaining muscle.