Archive for the tag: Week

What’s the MOST Amount of Fat You Can Lose in a Week? (And How To Do It)

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The faster we burn off fat, the better, right? Wrong. In this video, you’ll learn the truth about losing fat in the most effective way. What most people don’t realize is there’s actually an upper limit as to how much fat you can lose every week. And if you try to push past this weekly limit by doing more cardio or eating even less for example, then you’ll now start to lose substantially more muscle instead of fat. Do this for months on end which many people unfortunately do, and you’ll eventually end up with a “skinny fat physique” – with too little muscle and still too much fat.

So now the real question becomes what’s the MOST amount of fat you can lose per week while minimizing muscle loss in the process? As this is going to better enable you to attain the lean, muscular physique you’re after instead of just winding up skinny fat. And to answer this question, we’ll use the findings of a 2005 paper by researcher Dr. Alpert, who used various fat loss studies in an attempt to quantify the maximum amount of fat one can lose per day without excessive muscle loss. What he found is that the body is capable of burning body fat to use for energy at a maximum rate of 31 calories per lb of body fat per day. Once you exceed this rate, the body then has to tap into your muscle mass in order to make up for its energy needs.

Well, if you’re truly seeking to lose fat as fast as humanly possible, then here’s what you’d do. First, find out what the maximum daily calorie deficit and weekly fat loss number would be for you using the process I outlined earlier. Then, to achieve this daily deficit, you would use a combination of eating below your TDEE or maintenance calories, performing regular resistance training, and throwing in additional cardio. Then, you simply monitor your body weight throughout the weeks and try to hit your target maximum weekly fat loss number.

Then as you progress and your body fat continues to decrease, you’d want to slow down your rate of fat loss to minimize muscle loss by again re-calculating what your maximum weekly fat loss number would be at your new weight and body fat percentage. So over time, the rate at which you lose weight should slow down.
And that’s basically all there is to it. But, with all that being said, I do want to provide some pre-cautions.

First of all, keep in mind that this protocol is a very aggressive approach that employs a fairly large calorie deficit, high activity, and a fast rate of weight loss. For some who are more experienced this may be completely doable, but for most people especially those just starting out with their fat loss journey, it’s just unrealistic and very difficult to adhere to, and you’d be much better off taking a longer, less aggressive approach that you’d be more likely to stick with. Second of all, as researcher Dr. Albert points out, even if you’re under this 31 calorie/lb limit I outlined it doesn’t mean that you won’t lose muscle mass.
It simply represents a threshold value past which the rate of muscle loss starts to become exponentially large.

So if you’re truly seeking to maintain as much muscle mass as possible or even build muscle while losing fat, then again a less aggressive deficit would be best.
But all in all, if you get motivated by seeing results fast and can adhere to a tough protocol, then, by all means, go for it. Otherwise, taking a slow and steady approach and making positive long-lasting changes to your lifestyle is what I’d personally recommend, as that’s more often than not what delivers the best results.

hope you were able to see that sometimes burning fat faster isn’t always better. Within my Built With Science programs, we not only put careful thought and research into helping you lose fat efficiently, but we’ve also created in-depth tutorials for tracking your calories and macros so that you can execute a cut perfectly.

To join today, simply head on over and take the starting point analysis quiz to discover the best program for you: https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Most%20amount%20of%20fat%20to%20lose%2Fweek%20Aug%204%2F2019%20

MUSIC: soundcloud.com/lakeyinspired

GRAPHICS: Vector art from Vecteezy.com

STUDIES:

ENERGY DEFICIT WEIGHT LOSS
https://www.ncbi.nlm.nih.gov/pubmed/17848938

WEIGHT LOSS RATE RECOMMENDATIONS
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033492/

METABOLIC RATE WEIGHT LOSS
https://www.ncbi.nlm.nih.gov/pubmed/22535969

HUMAN FAT STORAGE
https://www.ncbi.nlm.nih.gov/pubmed/15615615
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This is what you need to know about losing those last 10 pounds of stubborn belly fat.

Recommended videos:
How Losing Stubborn Fat Actually Works (5 STAGES)

3 Habits You Need To Get Below 20% Body Fat

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Coaching:
If you want me to coach you on your fitness journey, go to https://go.tomic.com/mentoring-lose-stubborn-body-fat to see the results of my coaching program. There you can also apply to work with me.

About the video:
Losing belly fat is definitely a long journey, especially when you’re starting at a really high body fat percentage. And when learning how to lose belly fat you’ll quickly realize that one of the most difficult areas to lose is lower belly fat. Just those last 10 lbs of body fat can take months of patience, dieting, and effort to get rid of.

And in this video, I’m going to share with you 5 habits that will help you lose last 10 pounds of belly fat and reach your goal physique. If you’re currently doing a fat loss phase to get below 15% body fat use these tips and I’m confident you’ll be well on your way to finally getting the lean physique you want.

About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term.

Since 2011, I’ve spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.

Most people don’t know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.

#fatloss #abs #fitness

Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, or illness.

How To Lose 5 Pounds In One Week (The Healthy Way) 5 Tips How To Lose Weight In A Week

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Discover how to lose 5 pounds in one week. Here are 5 tips that I used with my clients that helped them lose seven pounds in one week before their 10th anniversary.

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If you use these same tips, you’ll at least lose 5 pounds in seven days. You can thank me later:)

I’m going to show you how to lose weight in a week but first let me tell this quick story…

Over the last 3 months I’ve been helping a husband and wife achieve their fitness goals. They set out to achieve a certain weight loss goal and they exceeded that goal. I’m SOOO proud of them!!

But they still wanted to lose an extra 5 lbs before going on their 10th wedding anniversary vacation. Me being the competitive coach that I am… I said, “Let’s Do It!” So, I went ahead and implemented these five tips…. and guess what? They lost 7 lbs in one week.

Consult with your physician before trying any weight loss or nutrition advice.

Here are the tips to lose 5 pounds in one week:

1.) Reduce Sodium
2.) No Dairy or Wheat (Gluten)
3.) Eat ½ The Carbs You’re Eating (But eat them in the first half of the day)
4.) Water (Drink ½ your bodyweight in ounces)
5.) HIIT Training

Sodium intake is very critical whenever you’re trying to lose weight. A lot of products that we consume on the daily basis has large amounts of sodium in them. Yes, sodium is very important for muscle contraction and other processes in our bodies… but too much sodium can make your body feel bloated and hold onto water weight.

Try to limit your sodium intake by doing away with salting your food. Use other options such as Mrs. Dash seasonings.

Tip number two to lose 5 lb in one week is to cut out dairy and wheat products. These two products cause internal inflammation for a lot of people.

Majority of people do not realize the effects that it has on their bodies until they remove it for a week. Try to go dairy and wheat-free and see how you feel after one week. You may be surprised to find out that you feel less bloated and have better digestion.

Tip number three is to cut the amount of carbs that you consume in a day by half. Consuming excess carbs will convert to body fat and increase your weight. When cutting your carbs, make sure you increase your protein to keep you satisfied longer.

You make feel a lapse in energy initially because your body is used to large amounts of carbs. If so, just add another 50 grams of carbs to help spike your energy levels back up.

The next tip to lose 5 lb in 7 days is to consume the right amount of water. You should be consuming half your bodyweight in ounces of water per day. By consuming this amount of water you will help flush out toxins in your body and reduce the water retention in your body.

The last tip on how to lose weight in a week is to implement high intensity interval training workouts. these workouts are very effective at losing weight because it elevates your heart rate and allows you to continue to burn calories during the workout and after the workout up to 36 hours later.

This sort of format and style of training ensures that you’re challenging yourself each and every workout.

Hope you learned how to lose 5 pounds in one week! Click the thumbs up and subscribe to this channel. Talk soon 🙂

AFFILIATE DISCLOSURE:
This video and description may contain affiliate links, which means that if you click on one of the product links, I’ll receive a small commission. I won’t put anything here that I haven’t verified and/or personally used myself.
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If you want to lose 5 lbs fast, particularly of unwanted body fat, then you are going to want to do what I’m showing you here first. In this video, I’m going to give you a simple eating strategy that is going to help you to get on the right track to losing weight and dropping body fat. The key to this technique is that it is simple to do and can work for everyone and doesn’t require the initial wholesale diet changes that often times are impossible for people to stick to, allowing you to make those important changes more gradually when you are more likely to have them succeed.

So what am I asking you to do?

Start eating 6 times per day. Not just random meals however, these need to be at specific times of the day. This is called time prescriptive eating. You will want to start having something to eat every 2.5 hours if possible. Now of course, this window can vary by 20-30 minutes in either direction, but the key is to increase your meal frequency and do so at predictable intervals.

What this does is it starts to teach the people that do it, how to eat rather than just telling you what to eat. Anyone can make temporary changes to the foods that they eat in order to lose weight and experience fat loss, however when you learn how to eat you can make these changes more permanent.

The beauty of this approach to eating is it doesn’t require the initial overhaul to the foods that you are eating currently that some people attempt to do when they diet that only winds up failing in the long term (because it is too much of a departure from the foods they are eating right now). Instead, this allows you to even continue eating what you are right now as long as you agree to the one non-negotiable rule of making sure you eat something at each of the 6 timed meals throughout the day.

Let’s say you regularly do eat breakfast, and you like to eat big ones at that. If you happen to have troubles with portion control right now and your overall calorie consumption is excessive to the point where you are unable to create a deficit at the end of the day (kickstarted by this very large breakfast for example) then what you will find about the prescriptive eating recommendation is that when your mid morning eating time rolls around, you will still be full and unable to eat.

This is not allowed.

You need to eat something at each of the prescribed eating times (separated by roughly 2 and a half hours each time). What will need to happen is you will have to learn how to eat less at your original morning meal to make room for the eating window that is to follow just 2.5 hours later. This will not only help you to start making better decisions in terms of portion sizes at these meals but also making smarter food choices. Eating more proteins and fiber are going to help to create a feeling of fullness that doesn’t rely on inordinately high portion sizes. Not to mention, the foods will be less calorically dense which will help you get to the caloric deficit that is going to be needed to lose weight, while still leaving you satisfied and satiated at each meal.

Now, as portion sizes and food choices start to self regulate you will find that not only are you feeling satisfied at each of the meal times but you are developing an appetite at just around the time you are next scheduled to eat. This is not only a good sign that the approach is working for you and you are learning to control binge eating but also that your metabolism is adapting to the frequency and your body is becoming more efficient at using the available calories.

Given the prevalence of mindless eating and binge eating that makes it difficult to become hypocaloric and lose weight for many, this approach is often times incredibly successful because it puts a rule in place to control that. You are eating at specific times and learning how to eat which becomes empowering in the long run. Again, when you do this, you start to see quick results and losing 5 pounds is often times an easy accomplishment. This sparks a desire to continue to see results by making additional changes such as the introduction of an exercise program, more food swaps and even better meal prep decisions that keep you moving in the right direction.

If you want to get a complete meal plan that helps you to lose weight and body fat by eating more regularly, be sure to head to athleanx.com via the link below and check out the X Factor Meal Plan included with each of our workout programs.

For more videos on a diet to lose body fat and how to lose weight the right way, be sure to subscribe to our channel here on youtube via the link below. Remember to turn on your notifications so you never miss a new video when it’s published.

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10 Min Cardio workout to burn Fat | Fun 3 Week Weight Loss Challenge

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It’s a 3 weeks weight loss challenge! Join us all in this FUN new challenge. Please leave comments down in the description with your progress and enjoy the new program!

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Kaphy x Frizzy the Streetz x Dooqu – Promises



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#workouts #fitness #chloeting #chloetingchallenge #hiit

IMPORTANT DISCLAIMER: Some people may see my video titles as click-bait. YouTubers optimise their video’s meta data for discovery due to how the algorithm is like. This isn’t anything new. Most people who’ve been watching YouTube for years would understand this. If you’re unhappy and get triggered by this, well, this channel isn’t for you then. I’ve provided free workout schedules and programs since day 1 and have always optimised my meta data as such so that’s not going to change.

Having said that, it doesn’t mean the workout do not work. You will still see results by following a suitable program schedule, watching your diet, being in a deficit or surplus (based on your goals), doing exercises in good form, etc. These are all equally important factors. You’re not going to get abs, grow a booty, grow biceps magically from 1 or 2 videos, in 1, 2, 3 or 4 weeks cause everyone is different. I’ve explain multiple times throughout videos throughout my channel over years that it takes time and lots of factors, so don’t take a video title out of context. Targetting fat loss is not scientifically proven. Everyone is different and it takes time.

When doing any home workouts, do take precaution to exercise in a safe environment, and if you need help or you’re not seeing results, I suggest seeing a health and fitness professional to give you tailored advice on your exercise form and dietary needs. I am not a medical professional and what I share on my channel are my views and what has worked for myself. Your health and safety is the utmost importance so find out what works for you.

Follow Along With Chris Heria as He Shows You How To BURN FAT FAST From Home Without the need of any equipment. Join in this workout and start getting in the best shape of your life.

Find out How to start working out the best way for beginners with Chris Heria and the Heria Pro App. & for more workouts by Chris Heria visit heriapro.com and download the HERIA Pro App in the App Store!

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