Fast Weight Loss for Special Occasions
Losing weight quickly is not advisable as most of the loss will be muscle tissue and water; you put on the weight slowly (usually over years) so normally you should take it off slowly and then you will know that the majority of the loss will be body fat.
But you have a problem here and the clock is ticking so you will have to diet pretty hard to meet your target weight loss. Let’s look at that first, you all know that diets don’t work; they send the body into starvation mode, a survival mechanism from long age when humans faced periods of famine.
Going too low in calories causes the body to lower its metabolic rate, which reduces its ability to burn fat. At the same time, hunger signals increase and you quickly start to crave high-energy foods loaded with fats and sugar, the same foods you are trying to do without.
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 extra bit.
Knowing this, you really don’t want to put yourselves through this rigorous process, but for this special occasion you will. First though, you will have to boost the metabolism that has been lowered by the dieting. To do this you will have to perform a “Strength Train” workout to generate that initial spike in your metabolism. By increasing the lean muscle on your body by using Strength Training, your metabolism will increase, burning fat along the way.
The strength training technique I use requires just twenty to thirty mins per week. Gone are the days of the five-day a week program with 6 to 12 sets per body part that, method has never worked. One short intense strength-training workout a week will elevate your metabolism more than you ever thought possible.
While the calories expended doing exercise are important, the increase in metabolism especially after strength training continues long after the exercise is finished, burning calories at the same time.
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 is what is needed to increase functional lean muscle and lose body fat.
The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you’ll need to go for. Bulk foods that fill you up and don’t fill you out, foods that are low in fat and sugar which aren’t refined should be the ideal.
Small frequent meals should be consumed during the day each containing a little protein to maintain muscle mass and energy levels. A high quality broad spectrum vitamin and mineral supplement should also be taken on a daily basis.
As before get the calories from high quality food but if you can’t, utilize a blender to make concoctions from skim milk with whatever additives you want to use, just as long as you keep count of the calories for your daily total.
Now use these blender mixtures and solid food for your daily feedings. Spread it out over many small meals a day instead of the traditional three meals a day. The way to keep track of weight loss is to buy a calorie counter and record your daily calorie intake for a week.
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 and this will be the target number of calories you will be aiming for.
Remembering that one-pound of fat contains 3500cals, losing 1000 calories a day will total 7000 for the week, which equals two pounds lost by dietary means alone. Another technique for low calorie eating is to watch your fat intake as this has the most calories.
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, your 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 wouldn’t 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 and they will be losing 1 – 2 pounds of body fat every week, safely, without craving and without too much disruption to their lifestyle.
Remember, think long term here and that’s between 30 and 50 pounds of fat lost in six months. Any faster and all you will be losing is water and precious muscle tissue.
Gary is the author of several ebooks, including “Maximum Weight Loss in Ten Weeks” – the complete ebook and time-saving solution for burning away unwanted fat, and “Maximum Weight Gain in Ten Weeks” – easy-to-use and follow techniques that serve as a guide to muscle growth without having to “live in the gym”.
Visit Gary’s website at maximumfitness.com/
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11 Tips for Easy Weight Loss
1. CUT THE SIMPLE CARBS.
It’s unfortunate that the majority of people are “carbo junkies.”
This especially applies to you if you’re overweight because your body then struggles with insulin sensitivity.
Your body absolutely needs carbohydrates, but you may need to learn to appropriately reverse the ratio of simple carbs to complex carbs.
Most importantly you’ll need to reduce the amount of sugar you take in. Having a good ratio of complex to simple carbs will let your body regulate blood sugar levels more efficiently, burn more fat as fuel, and ultimately lose more weight.
2. EAT SMALLER, MORE FREQUENT MEALS.
Eating about every 3-4 hours prevents your blood sugar levels from spiking dramatically throughout the day. This helps your hormones stay in check, while regulating hunger as well.
Ultimately, it helps elevate metabolism, it’s easier on yourdigestive system, and it can eventually provide you with moreenergy throughout the day.
3. CONSUME MORE FUNCTIONAL FATS.
Essential fatty acids, such as omega-6 and omega-3 consumed in appropriate ratios of 2:1 or better yet at 1:1 will allow the body to regulate your hormones, calm down inflammation, and stabilize blood sugar levels.
This eventually leads to greater fat loss.
4. DOWN THAT WATER.
Water is often overlooked, but it’s the number one nutrient for your body to survive. Staying hydrated aids with digestion, curbs your appetite, and flushes out metabolic waste. Make sure to get in at least 1 oz for every pound you weigh.
5. INCREASE FIBER INTAKE.
Fiber keeps your meal moving along your gastrointestinal tract, and like water, it aids in flushing metabolic waste. It also helps you maintain consistent energy levels, slows your rate of carbohydrate digestion, which steadies your blood sugar levels.
6. REDUCE OR ELIMINATE ALCOHOL.
At least while you’re training. Not only is alcohol estrogenic (negatively affects testosterone for men), it can lead to fat gain, and has a whopping nutrition-empty 7 calories per gram,
Alcohol takes precedence over fat metabolism when present in your body. Alcohol actually shuts down your fat burning mechanism for up to 48 hours, so avoid it as much as possible.
7. SPICY METABOLISM.
Including a variety of spices in your foods such as curry, cayenne pepper, cinnamon and certain herbs may help boost your metabolism. Spices also help with stabilizing blood sugar levels.
Cayenne pepper is possibly the healthiest herb available to man kind. Put it on as much as you can if you can stand the heat.
8. MAKE WEIGHT TRAINING YOUR FOCUS.
While aerobic activity may burn a great deal of calories, especially when maintained at a high intensity, you’ll also be burning muscle mass.
You’ll achieve greater results by focusing on resistance training. This is because proper resistance training stresses all of your muscles fiber types and promotes a leaner body.
When you stress your muscles effectively, you either maintain and strengthen your current muscle mass or you even gain some.
For every pound of muscle you gain it equates to 50 extra calories you can burn per day while doing nothing. This melts the fat away quicker and provides you with more strength than you would ever get doing cardio alone.
So hit the weights at least three times per week followed by 15 to 25 minutes of cardio. Then have a protein shake.
9. SLOW DOWN YOUR EATING.
Be conscious of how fast you eat, slowing down the pace prevents compulsive overeating and helps your digestion.
It takes at least 20 minutes between the time you’re full and when your brain actually realizes it.
If you’re too busy to eat slowly then skip the meal and opt for a meal replacement shake instead. You body will thank you because it makes your goals easier to achieve.
10. WATCH FOR FOOD ALLERGIES.
Many people are allergic to dairy and wheat products. Being sensitive to these two food categories have been shown to cause weight gain.
If you’re consuming a diet high in refined foods, these sensitivities become more obvious. This causes digestive problems such as bloating, stomach pain, and water retention.
If you think this may be happening to you consider an allergy test. You shouldn’t be eating all those refined foods anyway.
11. GET YOUR ANTIOXIDANTS.
Getting your daily dose of antioxidants from a good multi-vitamin or a specific antioxidant supplement combination, or even a healthy combination of fruits and vegetables is important for combating toxins held in fat cells.
Antioxidants such as vitamins A, C, E, polyphenols in green tea, etc. help your body reduce the time that toxins stay in your system.
So there it is – 11 basic tips to help you achieve a healthierand leaner physique. It’s never too late to take action.
Stay motivated and consistently remind yourself of your fitness goal.
-Jaikob
Jaikob Mateo is an Internet consultant and a voracious student of human nature. Jaikob fashions himself after the Watcher in the Marvel comic series. His heroes are Superman, Dare Devil, the Fantastic Four, Spiderman, and most members of the Justice League. His employment history led him to manage thousands of employees. This provided him with endless opportunities to pursue his near-obsessive fascination with human nature and persuasion. Jaikob claims he used to have super powers but his therapist took them away.You can visit his Blog at: http://phatbody.blogspot.com/
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