OMG that fat just won’t go. Leave, burn, go away! Let’s face it. You’ve tried almost everything to drop that extra layer of fat that is covering your muscles. If you are ready for a few simple ways to lose fat this week then I have some cool tips for you.
Now, I can give you the standard fat-loss mumbo-jumbo, you know the stuff such as set a goal, adjust your attitude, and all that fluff-n-stuff. But most people don’t come to Figure Competition Secrets for fluff, they want facts and that’s what I give.
Ok, for all you fluffers, have a good attitude and set a goal.
For those of you that want real results this week, listen up… I’m going to share with you easy and effective ways to boost your metabolism, melt body fat, and totally transform your physique in as little as 7 days. Yes, I said 7 days. These are simple techniques to lose fat, plain and simple.
Only do this if you are willing to put in 100% effort for a solid week. Fair enough? After all, it’s just 7 days of your life.
Really… There Are Only 3 Simple Things You Need To Do To Drop Fat In 7 Days…
Adjust Your Diet (The 3 Point Method)
This might seem like the obvious, and it is, but let’s take it a step further. Now, rather than cutting calories and carbs all on one punch, let’s take the sensible, yet still effective approach.
If You Have A Sluggish Metabolism – Take your body weight and multiply it by 10 to set a caloric base line. So, let’s say you are 150 pounds and have a slow moving metabolism: 150 x 10 = 1500 calories. Now break those calories up between 4-6 meals. Have about 1 gram of protein per pound of body weight and ½ grams of carbs per pound of body weight.
- 1500 calories
- 150 grams of protein
- 75 grams of carbs
Since each gram of protein has 4 calories, that’s 600 calories from protein.
Since every gram of carbs contains 4 calories, that’s 300 calories from carbs.
The protein combined with the carbs total 900 calories.
1500 calories – 900 calories leaves you 600 calories. Give those 600 remaining calories to non-starchy veggies and natural fats.
If You Have A Fast Metabolism – If you fit into the lucky category (you know who you are) simply take your total body weight and multiply it by 12 to establish your caloric range. Therefore, if you are 150 pounds and have a super-charged metabolism (lucky #$&^%) your formula is: 150 x 12 = 1800 calories. Ok, break those calories up over 4-7 meals. Have about 1.25 grams of protein per pound of body weight and 1 gram of carbs per pound of body weight.
- 1800 calories
- 188 grams of protein
- 150 carbs
Since every gram of protein contains 4 calories, that’s 752 calories from protein.
Since each gram of carbs has 4 calories, that’s 600 calories from carbs.
The protein along with the carbs total 1352 calories.
1800 calories – 1352 calories leaves you 448 calories. Give those 448 remaining calories to essential natural fats and non-starchy vegetables.
You see, not every competitor has to slice her calories down to 1200 a day to induce fat loss. It’s a combination of knowing your body to some degree and implementing what actually works for it. Combine this dieting tactic with the other simple techniques to lose fat below and you’ll be a lean, mean, figure machine in no time.
Implement This Cardio Tactic (Very Effective When Used Correctly)
Cardio is great method to implement to lose fat this week. There are many ways to implement cardio such as steady state, hills, HIIT, progressive cardio, cardio confusion, etc.
A very popular form of cardio is fasted cardio. This is a common tactic, but most people mismanage it and just end up shooting themselves in the foot with it. Fasted cardio does work, when it’s applied correctly.
Now don’t get me wrong, fasted cardio CAN quickly and easily tap into fat stores and get things moving, but it MUST be utilized wisely. Abuse this tactic and you can have a whole host of problems down the line.
Shannon Clark, expert writer at bodybuilding.com states “fat that is burned during fasted cardio, more than any other form of fat burning exercise, when done in a fasted state like this you will have a greater ability to target the stubborn fat stores on your body, which include the hips and thighs for women.”
Here’s the problem… Eager figure competitor starts an extremely low calorie figure diet, starts training program and overtrains, and implements fasted cardio right out the gate. This is a complete recipe for disaster.
Don’t abuse an effective cardio tactic. Fasted cardio is best used as a plateau breaker when you hit a sticking point. Since it can eat up lean muscle tissue, it’s bested used for a limited amount of time. Remember, the more lean muscle you keep on your frame, the faster your metabolic rate and the more calories you will burn.
Crank-up Your Weight Training Intensity (Best When Used Sparingly)
One surefire way to burn more calories and fat is to amp-up your weight training intensity by adding more exercises, sets, reps, reducing rest time between sets, and even adding in multiple training principles.
Ideally, you can do something of circuit workouts to a degree, provided you are stimulating the muscles fully in each set. This simply means to take each set to complete failure for the recommended number of reps, whether it is 12, 15, 20, or even 25 reps. No, you won’t necessarily “build muscle” doing 20-25 reps, but then again your goal is to lose fat this week.
There’s no steadfast law saying that you can’t incorporate cheat reps, negatives, drop sets, tri-sets, giant sets, forced reps, static reps, or tempo change to boost workout in the form of muscle confusion. It takes change to produce a change. Implement change, progression, and intensity and you’ll absolutely receive the results you so desire is a VERY short amount of time.
Now, One Last Thing (Very, VERY Important)
Look, body transformation programs are a dime a dozen on the internet. Anyone can put up a website and copy the latest great information. However, this is where YOU benefit. I have personally written the Best-Selling Figure eBook “Figure Competition Secrets.”
You now can have first-hand access to my unique and every effective system that many have used to win Figure Competitions and become Pro. This program is perfect for the beginner all the way to the advanced Figure athlete. Don’t let this priceless information slip away.
Karen Sessions – Figure Coach