How To Lose Fat Fast And Keep It Off
Speedy
and lasting fat loss is almost exclusively dependent on your metabolic rate.
Your metabolic rate is what determines how many calories you burn in a given
day. The largest factor that affects your metabolism is the amount of lean
muscle mass you have on your body.
With
this in mind, it is very important to build, or at the very least maintain,
your lean muscle mass during a fat loss phase. Each pound of muscle you build
requires approximately 35 to 50 calories per day to maintain itself. These extra
calories are burned over the course of the entire day, even when you are
resting.
By
building just one pound of lean mass, you will burn an additional 12,775 to
18,250 calories per year, while at rest! So if you can add 4 pounds of lean
muscle, it will encourage your body to burn an additional 51,100 to 73,000
calories per year, which equates to a loss of 15-21 pounds of body fat. Once
you factor in the additional calories being burned during your training
sessions, you can see that your fat loss results can be quite remarkable.
So
it is clear that we should perform activities that encourage muscle building/maintenance
while we avoid doing anything that leads to muscle loss.
In
terms of building and maintaining muscle mass, your best bet is to perform
resistance training. With a well planned resistance training program, you can
burn calories during your workout; but even more notably, you will spark your
metabolism to burn calories 24 hours per day, even while you sleep!
Here
is how to perform your resistance training to cause a positive metabolic
effect:
You
will be training three full body workouts per week. These training sessions
should be performed on non consecutive days, for example, Monday, Wednesday and
Friday. Alternately, you could choose a Tuesday, Thursday, Saturday schedule.
Spacing the workouts out in this manner allow for optimal recovery between
training sessions.
On
top of this, spacing out your workouts every 48 hours ensures that your
metabolism will stay elevated all of the time. I have witnessed this for years
and finally, scientific studies are actually confirming my findings.
New
research has shown that after performing a properly designed full body workout,
people’s metabolism stay raised for approximately 40 hours. So just when your
metabolism starts to come back down to normal, you are ready to shoot it up
again with another training session.
From
what I’ve seen, full body training in a multiple station design is the best way
to “put a match to” your metabolic rate.
There
are many ways of designing full body workouts. Let me show you one that is very
simple and particularly effective. Pick 2 exercises for the upper body, 2
exercises for the lower body and 2 direct abdominal exercises.
Without
resting in between sets, perform a circuit of all 6 exercises in this order:
Upper, lower, ab, upper, lower, ab. At this point take a 90 second rest and
repeat this entire sequence twice more.
Here
is an example circuit:
1a)
Inverted Rows x 1<max reps
Work
hard and see that fat melt right off your body.
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