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If you truly want your muscles to show, then you must build muscle and lose fat. For example, lets look at the abdominals. Most people look at their bellies and think that all they need to do to lose the fat is to do as many crunches as possible, or use the latest gadget in helping them “develop” their abdominals, or at least losing the fat in that area. If this were true than most people in the gym would have 6-pack abs or a flat stomach within a few weeks of doing only crunches. You’ll never see this in the gym. So what is the best way to lose abdominal weight? The key is to increase your resting metabolism by doing high intensity interval training, doing low repetition abdominal exercises to failure which truly target the oblique and the abdomen muscles, and burning more calories than you consume throughout the day. That’s it! This is simply the best way to lose abdominal weight. You don’t need the most expensive gadget out there as you see on infomercials or do a million crunches. Everything you need to develop 6-pack abs or reduce your belly fat is in your local gym and your kitchen!

The reason why you cannot see your abs is because there is a layer of fat covering the muscle tissues in your body. If you ever want to see your abs you need to lose the fat so they will finally be visible. It’s kind of like how the clouds cover the sun on a cloudy day. The sun is always there, but is not visible to us. Our muscles are like the sun, and the fat is like the clouds. Once the clouds are gone, the sun will shine brightly, just as your abs will make their presence. It’s also essential to do a few exercises such as swiss ball crunches and rope crunches to help develop the abdominal muscles. This will ensure that when you lose the fat, your abdominals will show up as rock solid. You can accomplish this by doing 3 sets of 10-12 repetitions on swiss ball crunches and 3 sets of 10-12 repetitions of rope crunches. There are a lot of great exercises you can perform to lose abdominal weight, but you want to find exercises that will constantly challenge you. You want to be able to monitor your progress for your abdominal exercises just like any other muscle group. Don’t treat them any differently. You want to make progress every week.

Also, one of the best ways to lose abdominal weight is to rest your muscles! You only need to work your abdominals once a week just like every other muscle. This may not sound like a lot, but remember that you if you stimulate the muscles with enough stress, they will build back stronger. If you workout your muscles before they have fully recovered you they will never fully develop. You have to give your muscles a rest! Remember, muscles don’t grow in the gym, but when you are out of the gym and resting!

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Even if you goal is not to be a muscular person as seen in fitness magazines, the truth is that most people won’t ever reach that. The reason for this is because the majority of the people in those magazines are on steroids! It’s a fact! They are trying to promote products for companies which are ultimately trying to suck your hard earned money. How come they never give you the truth anyway? How come these magazine companies never reveal how to actually lose weight most efficiently and without supplements? It CAN be done without any supplement whatsoever, and you can lose weight without pills. Supplements are NOT required in order to become fit. These are all lies promoted by the supplement companies because of their greed! Is it no coincidence that the majority of people fail in trying to achieve their ideal bodies? Why is this? Why don’t these magazines confront these issues straight up, without the nonsense of always promoting something? Have you asked yourself these questions? 75% of those magazines are full of advertisements anyways, and serve us no purpose.

We want the bread and butter of a properly structured workout routine! Aren’t you fed up yet of being lied to by everyone, including your professors?? It’s time to start your life now! It’s time to excel in life and be the person you want. No more of being stuck in the rat race they are trying to put you in. It’s your choice if you want to break free from these chains and rise above all the hype out there. It’s time to truly take things to another level. We don’t want to fall victims to the growing amount of overweight people as reported by the media everyday. We have other things to worry about, such as building great relationships not only with ourselves, but also with our friends and families. We suffer and make others suffer around us because we truly aren’t happy with ourselves.

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Now lets look at an in depth example for calculating your daily calories that you need in order to lose weight safely. If you haven’t done so, read part 1 of this section. Part 2 is quite long and you should take the time to work through your own requirements, but first take a look at the example. Once you have you have read through it, then calculate your own daily caloric requirements using the exact same process below. Once you have done this once, everything else will become easier. Just get this part done.

Example

Female (Jane)

Weight: 62 kg

Height: 165 cm

Age: 25

Activity Level: Moderately Active (moderately exercises 3-5 times per week)

Step 1) Calculate BMR for women:

BMR = 655 + (9.6 X bodyweight in kg) + (1.8 X height in cm) - (4.7 X age in years)

= 655 + (9.6 X 62) + (1.8 X 165) – (4.7 X 25)

= 655 + 595 + 297 – 118

= 1429

Step 2) Multiply BMR by Activity Multiplier

Total Caloric Intake = BMR X Activity Multiplier

= 1429 X 1.55

= 2215 Calories/Day

We can now see that Jane’s caloric intake should be approximately 2215 calories per day in order to maintain her weight. In order to lose weight we know that we must create a caloric deficit, so that means that she should be consuming about 20% less calories than the maintenance requirement. She should also be consuming this many calories on a daily basis from a variety of healthy foods comprising of fresh fruits and vegetables, nuts, lean meats, legumes, unsaturated fats, etc.

Step 3)

Final Calories = (Weight Maintenance Calories) - 20%

= 2215 – (2215 X (0.20))

= 2215 - 443

= 1772 Calories

Therefore Jane should be consuming approximately 1772 calories per day in order to lose weight safely. It’s not necessary to be exact on the numbers calculated, but to be as close as possible, since these figures are fairly accurate.

Now that we know her caloric intake per day in order for her to lose weight safely, we need to calculate what types of calories Jane should be consuming daily. Neglecting to eat the right amount of carbohydrates, proteins and fats will not allow her to fully maximize her potential for optimal weight loss and health. As stated before, the right ratio should be approximately 40% protein, 40% carbohydrates, and 20% fats. Let’s now calculate Jane’s requirements per day for each of these ratios. To understand how we calculate this a bit better we need to know a few things. Carbohydrates and protein contain 4 calories per gram, while fats contain 9 calories per gram. Fats contain more energy than either carbohydrates or proteins; therefore they are considered to be more calorie-dense foods. This is another reason why we need to consume less fat than the other macronutrients.

Step 4) Macronutrient Daily Requirements

Calories from carbohydrates = 1772 X 40%

= 1772 X (0.40)

= 709 Calories

Grams per day from carbohydrates = 709/4

= 177 grams

Calories from protein = 177 grams (since the ratio and density is the same as carbohydrates 40% and 4 cal/gram respectively)

Calories from fats = 1772 X 20%

= 1772 X (0.20)

= 354 Calories

Grams per day from fat = 354/9

= 39 grams

Jane’s daily requirements for carbohydrates, proteins and fats are 177 grams, 177 grams and 39 grams respectively.

Since Jane should be eating 6 small meals per day as opposed to 3 larger meals, we can now calculate how many grams of each macronutrient Jane should be consuming:

Step 5) Macronutrient requirement per meal

Carbohydrates = 177 grams/6 meal

= 30 grams/meal

Protein = 30 grams/meal

Fats = 39grams/6 meal

= 6.5 grams/meal

Therefore, approximately 30 grams of Jane’s meal should come from carbohydrates and proteins each, and 6.5 grams from fat. Jane should be consuming 6 of these nutrient rich meals everyday spaced about 2-3 hours apart, in order to ensure an adequate supply of energy throughout the day.

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So how many calories do you need to consume in a day to lose weight safely? After all, one can eat 500 calories of healthy foods and burn off 250 of that, and lose weight, right? Wrong! Our bodies need a certain amount of calories to give us the energy needed to carry out basic tasks, especially when we are doing strenuous activity such as cardio and weight training. And if you aren’t getting the necessary calories in the body, then you won’t have the energy needed to lose weight safely. Now the easiest way to estimate our daily requirements of calories is to calculate our basal metabolic rate (BMR). Basal metabolic rate is the total amount of calories the body requires in order to properly carry out its daily functions such as digestion, breathing, regulating body temperature etc. In other words, our basal metabolic rate gives us the approximate number of calories needed in order to maintain our weight. There is a formula that allows us to calculate our BMR, called the Harris-Benedict Formula. Once you’ve figured out your BMR then you can plug that into the activity multiplier to determine your caloric maintenance level. Once we have all that, then we can look at how to lose weight safely and efficiently while maintaining as much as lean muscle mass as possible. This should be our goal at all times.

Calculating Basal Metabolic Rate

Men: 66 + (13.7 X bodyweight in kg) + (5 X height in cm) - (6.8 X age in years)

Women: 655 + (9.6 X bodyweight in kg) + (1.8 X height in cm) - (4.7 X age in years)

Take that number and multiply it by…

Activity Multiplier (choose only one from below)

Sedentary = BMR X 1.2 (little to no exercise)

Lightly Active = BMR X 1.375 (light exercise: 1-3 days a week)

Moderately Active = BMR X 1.55 (moderate exercise: 3-5 days a week)

Very active = BMR X 1.725 (intense exercise: 6-7 days a week)

Extremely Active = BMR X 1.9 (intense daily exercise and strenuous physical job)

Whatever number you get is the number of calories you should be eating everyday in order to maintain proper bodily functions. Then in order to lose weight safely we must burn off MORE calories than we are consuming through cardio and weight training. Take the number you calculated and cut off 20% of calories. This should be your daily caloric intake everyday.

In part 2, we will look at an example that you can follow.

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For effective weight loss, one should also exercise to lose weight. There’s a method called HIIT (high intensity interval training), and doing this will enable you to truly make a difference in your appearance over the course of several weeks. The key to HIIT is to go with maximum intensity on a machine that is safe and can provide you with the necessary resistance. 3 machines, which are great, are the stationary bike, stairmaster, as well as the step stepper. You may also do the treadmill if you like. Make sure that you are comfortable with what you are doing at all times. If you are uncomfortable doing the cardio on the treadmill, then by all means choose a machine that will be most comfortable to you so you can safely do high intensity interval training. Also use the same machine from week to week, so that you can maintain consistency throughout the program. If you find that you would like to change it up, then do it after a cycle of training of approximately 6-8 weeks. Then you can switch the machine, and do the same thing for another 6-8 week cycle.

If you are new to this type of training, then start slowly, and increase the distance you run every time you go on the machine within the same 15-minute time frame. So say you ran one mile in 15 minutes in your last session. On your next session make it a goal to run slightly farther than your previous session. The key is to make progress every time you step on your chosen machine. Don’t make the mistake of trying to do too much too fast. Most people will burn out this way. As long as you are making slight improvements from session to session, and week to week, this will add up overtime, and you’ll find that in a few months your endurance and metabolism has increased tremendously. You WILL see a difference in weight loss if you stick to it. Always remember to exercise to lose weight, doing high intensity interval cardio, and make progress every week!