Many studies have shown that significantly depriving your body of calories may actually work against you, and that a far better solution is a small reduction that burns fat more gradually.
Using a round number of calories to cut out (like 500 calories or 1,000 calories) is not the most accurate way to determine how to reduce your calorie intake.
This is because the amount of calories consumed daily by each individual can vary greatly, making the reduction either too high or too low depending on your normal calorie consumption.
For example, cutting 500 calories from a 2000 calorie diet represents a much larger decrease than cutting those same 500 calories from a 3500 calorie plan.
Instead, you should aim to use a percentage decrease in calories to lose weight fast.
The most effective and widely accepted percentage is 15-20% below your maintenance level.
Your maintenance level is the number of calories you require each day to maintain your current weight.
There are two formulas you can use to determine your own individual number of daily calories to lose weight fast…
The “Harris Benedict Formula” requires you to first determine your basic metabolic rate (BMR), which is the number of calories your body requires daily for natural processes such as breathing, circulation and digestion.
You then use an activity multiplier to take into account your additional daily activities to determine how many calories you need daily to maintain your current weight.
You can then decrease this number by 15-20% to find out your daily intake of calories to lose weight fast.
Calculate the BMR by using the following formula:
Men: 66 + (13.7 * bodyweight in kg) + (5 * height in cm) – (6.8 * age in years) = BMR
Women: 655 + (9.6 * bodyweight in kg) + (1.8 * height in cm) – (4.7 * age in years) = BMR
Multiply that number by the activity multiplier:
Sedentary = BMR * 1.2 (if you get little to no exercise)
Lightly Active = BMR * 1.375 (if you get light exercise: 1-3 days a week)
Moderately Active = BMR * 1.55 (if you get moderate exercise: 3-5 days a week)
Very active = BMR * 1.725 (if you get intense exercise: 6-7 days a week)
Extremely Active = BMR * 1.9 (if you get intense daily exercise and you also have a strenuous physical job).
Reducing that number by 15-20% will provide you with the target number of calories to lose weight fast.
The other formula you can use to determine your target calorie reduction is the “Katch-McArdle Formula”.
This formula is an even more accurate way to determine your target number of calories to lose weight fast because it factors in your lean body mass, leading to a more accurate metabolic reading.
To use the Katch-McArdle formula, calculate your BMR using the following:
BMR = 370 + (21.6 X lean mass in kg)
Your lean body mass simply represents any type of body weight that is NOT fat.
You can determine this number if you have had your body fat levels tested.
The more extreme your body type (leaner or fatter) the more critical it is to factor in your lean body mass to determine your target number of calories to lose weight fast.
Once you’ve factored in your lean body mass, you simply use the activity multiplier and then reduce by the 15-20% required.
Reducing your calories by more than this level can end up slowing down your results by triggering your body’s natural starvation mechanisms.
If your calories dip too low, your body will stop burning fat as a way to conserve energy.
Reducing calories to lose weight fast by using a percentage of your typical caloric intake will ensure that your metabolism stays steady, your body burns fat, and your lean muscle mass doesn’t decrease.
Filed under Meal Plans & Nutrition by on Jan 13th, 2010. Comment. 
If you’re a woman, you’ve probably noticed that it’s harder for you lose fat and keep it off than the men in your life. As child bearers, women are genetically predisposed to higher fat ratios, but the baseless fears many women have about how weight training will shape their bodies also contributes to the problem.
In order to lose the fat fast and enjoy a firm, shapely physique, it’s imperative that women include a significant amount of intense weight training in their workout routine.
Muscle, a metabolically active tissue, actually helps to burn fat. Higher muscle content raises your metabolism, burning more calories even when you’re resting. Building and maintaining lean muscle is a smart and strategic way to lose the fat fast.
Intense weight lifting and resistance training will increase the mitochondria in your muscle fibers. These “powerhouses” in the muscle cells convert nutrients into energy. When you want to lose the fat fast, an increase in mitochondria gives you an edge.
Many women feel that weight training is not an option because they fear adding extra bulk or looking masculine. Once you know the facts, you’ll see that this fear is completely irrational. Thanks to hormones, women build muscle tissue even more slowly and gradually than men.
Even unusually extreme responses to weight training can be noticed in time to modify the training routine and prevent further muscle gain.
When you want to lose the fat fast and obtain a lean, feminine form, weight training is the most effective approach. By focusing on weight and resistance training, you’ll be able to overcome your fear of bulking up and lose the fat fast.
Weight training is effective to not only build and maintain muscle mass but also to burn fat of its own accord. Mainly, your body burns carbohydrates during a weightlifting session, but the intensity of the workout dramatically boosts your metabolism.
While your body recovers from weightlifting during the 24 hours after you leave the gym, it’s actually burning more calories. This is one more way in which weight training helps you to lose the fat fast.
Sometimes, men and women worry that weight training will make it harder to maintain their athletic agility, speed, and flexibility. There is no need to worry about this.
Weight training actually works to improve speed, agility, and flexibility, all the while improving your athletic ability, protecting your body from injury, and making it possible to lose the fat fast. The lean and muscular physiques of sprinters and football running backs bear testament to this fact.
Perhaps the most important benefit of weight training for women is that it works to prevent osteoporosis, an aging issue that will affect most women in their lifetime.
Filed under Fat Burning by on Oct 21st, 2009. Comment.
Getting six-pack abs is a mixture of art and science. Some of the experts will tell you that all you really need to do is lose weight and let your abs show through. Not necessarily so.
Others recommend abs crunches, sit-up, push-ups and sometimes unproven abs exercise devices sold on late night TV. There is some benefit to the exercises but the only thing the fancy equipment does is empty your wallet.
In this section we will be include articles – and videos – containing sound, proven advice from fitness experts who literally “wrote the book” on abs to help you on your way to becoming the six-pack envy of your friends of both sexes!
You will find some great videos here so be sure and check back often.
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Lose The Fat To Find The Abs In this video on the absolute need to lose the fat to finally get that sculpted look of a six pack, Watch Sean Nalewanyj as he reveals what you need to do by clicking here: Six Pack Abs And Fat Loss. |
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Calorie Intake and Fat Loss If we are really serious about wanting to lose fat fast and getting fit and trim we simply have to stop taking in so many calories. In this vid, Sean tells what it takes to lose fat quickly. |
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Low Fat Diets – Do They Work? If you want to lose weight (say “fat”), then the best thing you can do is to go on a low fat diet. Right? Not necessarily. In this video lesson you will discover the truth about low fat diets. |
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Burn Fat Fast With Protein Not all calories are created equally. Protein acts differently than carbs and helps your body build lean muscle mass and create a fat burning furnace. This video reveals why protein helps burn fat fast. |
Discover the whole story and get the help your looking for in “The Real Deal Fat Loss System”.
Filed under Fat Burning by on Oct 13th, 2009.
Your Fat Burning Success Starts Here!
How many times have you seen an advertisement for “The Best Fat Loss Program”?
The weight loss market is abounding in theories, opinions, and advice on how to shed pounds and burn body fat.
But if you’re looking for the best fat loss program available, you need to go slow and check out the claims. It’s important to choose a program that addresses more than just nutrition and diet. An ideal weight loss program will also include cardiovascular exercise and resistance training.
You may lose weight by dieting alone, but not as much weight as you would lose by adding physical activity to your plan. A diet plan alone will cause loss of muscle mass and will most likely fail to reshape the body. Your body will appear soft and smooth instead of looking lean, athletic, and toned.
When you are looking for the best fat loss program, you should look for a plan which also focuses on exercise in some form.
The Right Way to Create a Calorie Deficit
In order to lose weight and burn fat, the number of calories consumed must be less than the number of calories expended. So, you need a “caloric deficit.”.
This deficit can be created either through diet, exercise, or a combination of both. Given the above, it would make most sense to just miss a meal and not bother with having to exercise in order to create a calorie deficit.
But, in truth, skipping meals will only backfire, leaving your fat burning program ineffective. This is because when the body does not get enough calories and nutrients, as a result of skipping meals, its “famine response” is activated. When your body faces a large decrease in caloric intake, it will actually begin to store fat and slow down its metabolism in an effort to stave off starvation.
To create the ideal caloric deficit, the best fat loss program will rely less on a dietary approach and more on an exercise routine.
Benefits of Adding Cardio to Your Program
Your efforts to burn fat and lose weight by adopting a fat burning program that focuses on diet alone will bring results; however, the process will be much slower. By adding a cardiovascular exercise routine to the fat burning program, the body will be able to burn more calories and still have the nutrients it needs to maintain muscle mass.
You can speed up your metabolism by burning calories through cardio and resistance training. An elevated metabolic rate enables the body to more burn fat and calories, without triggering a famine response.
Good nutrition that provides the body with essential nourishment and an exercise program including cardiovascular workouts and resistance training that raises the metabolism are necessary components of the best fat loss program.
To achieve a toned and sculpted physique, you must adopt a training program that maximizes your fat burning potential. Cardiovascular exercise, though important for burning fat, is not enough to reshape the body.
In your search for the best fat loss program, look for one that includes all three key aspects: nutrition, cardio, and resistance training. Satisfactory fat loss cannot be achieved through cardio alone. You may know many people who spend hours engaged in cardiovascular exercise and never lose weight or burn fat, and this is the reason why.
For strong, healthy muscles, resistance training is necessary. Muscle tissue actually burns calories even while you are at rest, because it is metabolically active; also, it gives you the toned, athletic look that you are hoping for.
One program we have found that meets all of our goals to start burning fat quickly and help in keeping it off is The Truth About Burning Fat by Sean Nalewanyj.
Filed under by on Oct 11th, 2009.
