How to Lose Fats
Losing fats is something everyone wants to know how to do. With the growing obesity epidemic, losing weight is
more important than ever.
There are tons of “magic” pills or celebrity weight loss
programs out there that claim to help you lose 30lbs in 10 days, but simply put, fat loss takes hard work and
dedication. It requires mental toughness and the willingness to stick with it when it gets tough.
This article will explain the basic principles of fat loss and how one can see results most efficiently.
First of all, learning how to lose fats requires you to expend more calories than you consume. This requires you
to eat less and move more. Simple concept huh? For some people, this is easier said than done. Which is why I am
going to give you some important tips and tricks for weight loss. The first important piece of information is that
a pound of fat equals around 3500 calories.
That means that you need to expend 3500 calories to lose a pound. This can be accomplished by decreasing your
caloric intake, increasing your expenditure, or both (the most effective way and the way that we will be discussing
in this article).
Calculating your Basal Metabolic Rate (BMR) will help you learn how many calories your body requires if you were
to just lay in bed all day. Once you have this number, you can calculate the calories you need for your activity
To calculate these numbers, go to: http://www.bmi-calculator.net/bmr-calculator/
For example, a 5’9’’, 160lbs, 23 years old female will require approximately 1567 calories to lay in bed all
day. If she is sedentary, we multiply 1567 x 1.2 to get a daily caloric need of 1880. With this number, we can
calculate what caloric deficit we need. Fitness professionals recommend a deficit of 500 calories a day, but never
more than 1000. Also, your total caloric intake should never fall below 1200. With a deficit of 500 calories a day,
you will lose 3500 (1lb) a week.
As I mentioned above, this deficit is easiest to create by exercising and eating less. For example, if you eat
250 less calories and day, and in your weight training session burn 250 calories, then you have met your deficit
goal. Most people find this easier to do because they either don’t have the time to burn 500 calories or they can’t
seem to cut 500 calories out of their diet.
It has been proven that a combination of weight training
for weight loss and high intensity cardio (HIIT) will burn the most calories in the least amount of
time. Pick a good strength training routine, and complete 20 minutes of HIIT. This can be accomplished by running,
biking or using the elliptical and alternating between 1 minute of rest and 1 minute of intensity (eg. Sprinting at
80% of your maximum speed) for 20 minutes.
When it comes to your diet, try to get at least 1 gram of protein per pound of lean body mass. Pick lots of
fruit and vegetables, healthy fats and complex carbohydrates. Keeping track of your calories will also help you
make sure you are reaching your deficit goal. The key to fat loss is following these concepts and being consistent!
Stay with it and you will see results.
Check it out here: http://learnhowtobuildmuscle.com/FatBurningFurnace.html