We are constantly being pitched quick weight-loss plans, products and schemes. The truth of quick weight loss could it be is frequently followed by even quicker weight gain because quick weight-loss typically has two bad unwanted effects, the required calorie reduction slows down your metabolism and unless your extremely overweight (a hundred or even more pounds) once you lose significantly more than two pounds weekly a greater percentage of the weight over 2 pounds is muscle and reduced muscle tissue further slows down your metabolism. In addition quick weight-loss often involves depriving your body of something it requires to run properly (like carbohydrates you body requires for energy) or requires you to take potentially dangerous unregulated products (like thermogenic fat burner pills). We regularly get asked about the simplest way to take weight off so we designed these plan to supply an intelligent, safe and sane method for regular visitors to consistently lose weight and never having to starve themselves or spend hours in the gym, basically it’s a course for real people, living in actuality that gets real results.
Having lost a lot of weight on an extremely low calorie plan and then having to understand to carry on to lose weight while eating nutritionally sound, as outlined within my book Diary of A Former Fatman, I designed this program below to lose weight while eating the best quantity of the best things that allow your body to work at its peak all while eating enough so you never feel like you are starving. This system isn’t a diet it is a sound nutritional program with the right kind of exercise to safely and consistently lose weight.
On this system you can expect to lose one to two pounds a week consistently and also a major escalation in energy. Depending how you’ve been eating and exercising it will take seven to ten days for your body to adjust to the program, so if you have been starving yourself in an attempt to lose weight don’t concern yourself with the scale moving up in the first week your body will adjust to the program and since it begins to go on to operating at its peak efficiency the pounds will start to come off. Remember the amount of pounds lost is likely to be suffering from 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 weight loss inducing exercise therefore it won’t bring about rapid weight-loss but alternatively consistent weight-loss Our Workout Diaries. After you establish this as your base plan you can always reduce calories or carbohydrates in the short-term to take off some pounds quickly but remember those quickly lost pounds return just like quickly.
Once you start this system take note of your start weight and measure your arms, thigh, chest, waist (right above belly button), and abdominals (right below your belly button). Weigh yourself once per week and retake your measurements once a month to make sure you’re making the best kind of progress; you must see yourself getting smaller in all the best places. If you see your progress slowing or stopping review your diet to be sure you are neither eating too much or not enough by journaling whatever you eat and once you eat it for a week and checking your progress.
The Nutritional Plan
The nutritional plan, (I told you it wasn’t a diet) listed here is simple, get all of your nutrition from the nice 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 foods that your body can’t properly process. Eat every 2-3 hours and keep carefully the portions in check (use how big your fist as a guide for the appropriate portion size). As you progress on this plan you can tweak the food you eat based on your individual needs as genetics is a significant contributor to the success we have on any fitness plan.
This system is a 3-2-1 plan, composed of three parts lean protein, two parts carbohydrates and one part healthy fats. To figure out how much of each part you’ll need you need to take your required daily calorie consumption and divide by six and then apply the best multiple. So if your required calorie consumption is 1,800 calories you would want 300 of the calories from fat, 600 from carbohydrates and 900 from lean protein.
To figure out how many calories you need a day take your goal weight and multiply it by ten plus the hours of exercise you perform a week. The following is based on an objective weight of 200 pounds and performing three hours of exercise a week: