Everyone wants to get ripped but very few know how to get there and even fewer have actually done it themselves. I have been there done that but more importantly I enjoy showing others how to get there themsleves. I also want to blow some myths out of the water and show you how you can be down a couple of percentage points of bodyfat in just 21 days. Hey, I know we all see the ads for the latest "fatburner" with impressive before and after pictures but what is the real story. I am not saying that there are some benefits to taking a quality supplement to aid you in your fat loss regimen, but if your strategy is too pop some magic pills and wake up shredded in a few weeks I got some news for you... Wake up it ain't happening. See here is the insider scoop... in every single one of those before and after photo advetisements the individual's who's picture you see worked their butts off (literally) to get in shape. Sure they took the pills they are advertising but the bottom line is they followed a structured and vigorous exercise program combined with an effective eating program. How do I know this while it just so happens I trained a two body transformation winners one male and one female not to mention these results have been duplicated by thousands of my clients who have metabolism, bodyfat levels, age, and a lifestyle just like yours. So no excuses here I am going to give you the real deal on how to get ripped no matter what supplement you decide to choose. While there is a whole host of variables you can get lost in about losing bodyfat it comes down to a real simple equation Calorie in - Calories out = Calorie Defecit. The bigger the deficit the more bodymass you burn off to supply your body with the fuel. I say bodymass because the structure of your diet and your training are gonna determine whether your burning fat or muscle. Remember burning fat is good... Burning muscle is bad because it makes burning fat harder and this is the problem with every diet that does not include muscle building exercise. So the optimum way to create the biggest Calorie deficit is to increase calorie expenditure by exercise and decrease calorie intake by eating high nutrient low calorie foods spread out over the day and that is the exact strategy I use with all my clients from housewives to competitive bodybuilders. Now the only difference is the total amount of calories is based on how much lean bodymass you have as that is the only parts of your body that burns energy. Fat doesn't burn and amount of energy so we disregard it in determining how much you can eat. Here is how you do it. Take your Bodyfat percentage and multiply that by you weight in lbs Subtract that answer to get your lean body mass total also called LBM. Now multiply that number by 12 and that is the number of calories you can consumer per day. Here is an example. 150lb person at 30 percent bodyfat 150 X 0.30 = 105 this is the Lean Body Mass of the individual Now you multiply this by 12 and you get 1260 which is the amount of calories that individual should consume for the day, every day during the entire diet regimen. Simple and effective. So divide that number up by 5 and you get roughly 250 which is the amount of calories that you need to consume per meal. Space the meals out ever 2.5 to 3 hours. You can pick the ratio of fat to carbs or protein that suits you best but in my experience a 60/40 carbs to protein works for most people very well some do even better on higher carbs or higher protein you can play with to see what you like best. A couple of extra points 1) every time you feel hungry drink 500 ml to 1 litre of water 2) you will feel hungry for the first couple of weeks but it will subside. Remember no one ever died from a hunger pain. Now for the training its simple. 5 weight training sessions per week with 5 cardio sessions per week Weight training lasts between 45 minutes to 1.5 hours and the cardio should be from 30 minutes to 1 hour. A total of 10 hours a week investment will have you losing 1-2 lbs of bodyfat consistantly for weeks on until you get to the desire bodyfat percentage. That's it you can take all the supplements you want or none at all ,whichever you like. Follow this formula for 21 days and you will be down a couple of percentage points of bodyfat. Guaranteed! Yes there are finer points to overcome, psychological food addictions, optimum training program, precise menus to follow as well as specialized supplements which can speed up the process which I cover in depth with my clients. But losing bodyfat is as predictable science as gravity. Follow the formula and the weight drops every time. So take the 21 day challenge and see what happens as you have EVERYTHING TO LOSE. |
