Related: The Ultimate (Free!) Fat Loss Book: The Fat Loss Factor
If you're still holding onto those last few pounds from the holidays have no fear we are here to help you get cut just in time for Cinco de Mayo. Getting cut doesn't have to be a difficult undertaking. Simply use the formula in the steps we have listed below we have set up to achieve the best results of your life.
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6 Steps to Shred Fat Before Summer
Step 1: Determine your maintenance level of caloriesIn order to find out at what point you should start your diet at first you must determine your maintenance level of calories.
Take your current morning bodyweight and times it by a factor of 14 to get your approximate baseline calories (if you are 200 pounds then 14 x 200 = 2800). This is the amount of calories your body needs to stay at its current weight.
Step 2: Find your starting pointFrom your maintenance point found in step one, subtract 300 Calories. Using our example you would do 2800 minus 300 which equals 2500 Calories.
You want to start with approximately a 10% deficit. If you start your calories too low at the beginning of your diet you may lose weight quickly but the majority of weight loss is likely to be muscle.
Furthermore, starting your cut at too low of a point will result in reaching plateaus much faster. It's better to start your calories at a higher point to keep them as high as possible throughout the duration of your diet.
Step 3: Add cardio (if desired)Cardiovascular training is good to have in your workout routine whether you are dieting or bulking. Try starting with two 15 minutes sessions of steady state cardio to begin with.
As you get further into your diet increase these sessions to 20 minutes then add in additional days as needed. While cardio is not absolutely necessary to lose weight it can be a vital tool for dieting and is also extremely beneficial to overall health and well being.
Step 4: Weigh dailyStep on a scale daily keeping all variables as consistent as possible. For example, if you wake up at 6:00am daily then use the restroom and weigh yourself without clothes at the same time. This will ensure that your measurements are as consistent as possible.
Average each of your daily weigh-ins to get an average weight for the week. Since weight can fluctuate by several pounds daily depending upon sodium intake and water retention it is best to get an average as a better gauge of current progress.
Step 5: Assess progressCompare weekly average weight to your weight at the start of the week. You should aim to lose 1-2 pounds per week (or 1% of overall weight max).
Try to stay within this range to avoid losing excess muscle and keep your strength as high as possible.
Step 6: Make adjustments as necessary
- IF losing 1-2 pounds per week keep your calories (and cardio) consistent for the following week.
- IF losing 1 pound per week (or less) drop calories by 200 per day from the previous week OR add in one 15 minute session per day of cardio.
- IF losing more than 2 pounds per week increase calories by 200 per day.
Wrap UpBy following the simple steps listed here you will be able to get cut just in time for summer. This plan will allow you to lose 8-16 pounds and get ready to hit the beach. If you need to lose weight above and beyond this amount then simply continue your diet for as many weeks as necessary until you reach your goal weight and/or bodyfat percentage.
Dieting does not have to be a difficult task all it takes is a bit of planning and organization along with consistent measurement along the way.
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