Fat Loss Explained

HOW TO BURN FAT EFFECTIVELY !

THINGS TO KNOW BEFORE READING :

1 GRAM OF PROTEIN = 4 CALORIES.

1 GRAM OF CARBOHYDRATE = 4 CALORIES.

1 GRAM OF FAT = 9 CALORIES.

ENERGY PRODUCED BY BURNING PROTEIN,CARBOHYDRATE AND FAT

Your body is a fat storing machine,its not a muscle building machine!

Fat loss is a slow process and you have to be very patient to reach your goals.people measure fat loss by looking at their abs in the mirror but it is the last place from which your body burns fat.

  

If your body fat percentage is above 14 % you will start loosing fat from all around your body(except from the stomach area) and then the fat loss process slows down.

That last 10 pounds of fat is called stubborn fat and for men it is called as love handles.

Your body stores fat so that it can use it when it doesn't have food to burn for energy,that is why your body burns fat if you are on a calorie deficit,but this process slows down when you reach 14 or 13 percent body fat.

Why fat loss is slow ?

As you can see from the above image,your body can produce 37 kj of energy from just 1 gram of fat ! So if your body has 20 pounds of stored fat,then it will take time to burn off those fat deposits.

How to burn fat ? 

 If you weigh 80 kg and your goal weight is 68 kg.

Calculate your maintenance calorie :

For example,if your maintenance is 2500 calories

The best macro ratio for weight loss is :

Protein:carbohydrates:fats::40:40:20

protein = 40 % of 2500 calories = 1000 calories = 250 grams

Carbohydrates = 40 % of 2500 calories = 1000 calories =250 grams

Fats = 20 % of fats = 500 calories = 55 grams

Taking example of a person who weighs 80 kg, his total body mass may be around 68 kg and the remaining weight may be fat and retained water!

Calculate your maintenance calorie:

For example:

If your maintenance is 2500 calories, reduce 100 calories from that every week so that you consume 2400 calories each day.

·       Weigh yourself every week at the same place and using the same weighing scale.

·       Workout for five weeks.

Your weight might have decreased to 75 kg and have plateaued. Plateaued means your weight loss has stopped and it is not decreasing father.

This is because you consume 2000 calories now which is the maintenance calories for 75 kg. So if you eat 2000 calories daily you will maintain your new weight that is 75 kg.

·       Now reduce 100 calories every week  from 2000  which will help you to start losing fat again

·       Start measuring your weight every week at the same place and using the same weighing scale

·        Workout for four weeks.

·       Your fat loss will plateau again at about 71 kg because of the above said reasons.

·       Stop reducing calorie intake once you reach 1600 calories maintenance mark

Don't reduce your calories further and if you do reduce your calories further it will greatly affects your hormone production, your energy levels will go down, you will be moody and your motivation to workout will drop to dead zero.

So what will you do?

The above said method is perfect for losing your body fat percentage up to 12 to 13 percentages but it may get stuck there and won't go down anymore.

Your body won't be willing to burn of that last 10 pounds of fat called as stubborn fat and that is when you have to start doing carb cycling.

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THE BEST PROGRAM TO MELT FELT

Whether you are trying to lose fat or to gain muscle you have to make sure that you don't lose 1 Kg of weight per week or you gain 1 Kg of weight per month.

It is critical that you know your body fat percentage so that you can make adjustments to your diet accordingly.Finding out your body fat percentage is also critical so as to change your training program,if you google you can read how movie stars lose weight.They always measure their body weight and fat percentage weekly so as to make changes in their diet and training program and that is one of the reason why they achieve a good looking physique in no time.

That is the reason why I highly recommend you to buy a weighing scale which also has body fat analyzer so that you can see how you progress with your diet and training program.

This is one of the weighing scale with a fat analyzer that i found on Amazon with some really good reviews.If you are really serious about your diet and training regime and want to see some good results in shorter period of time then I recommend you to take a look at it !