The 3 Step Process to a Leaner Body and Flatter Abs
By Kevin DiDonato MS, CSCS, CES
When it comes down to the nuts and bolts of weight loss - the equation is pretty simple.
You need to burn more calories than you are taking in.
However, most people either ignore the basic fundamentals when it comes to weight loss - or they just don't understand it.
I prefer to think it’s the latter choice.
So today - we want to share with you the fundamentals - the basics, if you will - to making sure your weight loss is both enjoyable and successful.
The Basics of Weight Loss
Now, most people think that losing weight is all about eating the right foods...
Possibly using gels or products from an infomercial!
It's true that these may be effective for improving your overall success rate - how could it not - but it may only work for a short period of time.
In order to successfully lose weight - or fat - then you need to keep these three things in mind:
1. Boost Your Metabolic Rate
Your basal metabolic rate -otherwise known as your resting metabolic rate - determines the amount of calories that you need just to survive, breath, sleep, or eat.
This number may not be set in stone, as it can increase or decrease as you gain or lose weight.
For example, people who are overweight may require MORE calories to sustain them than someone who is thin.
And, if you have more body fat than you do lean mass, your number may go down as well.
Lean muscle mass is the machine that drives your metabolism.
And when you have less of it - and more fat - then chances are your body will slow down, requiring less calories to fuel your everyday activities.
Now, there are plenty of ways to calculate this - and the internet is full of calculators - in order for you to determine a ballpark figure for how many calories you need to eat just to survive.
2. Finding Out Your Exercise Calorie Burn
Again, you can find an activity calculator on the internet that may give you a pretty accurate number as to how many calories you burn during your bout of exercise.
If you exercise at a light pace, then your calories will be lower.
And if you increase your intensity - or include intervals - then the amount of calories burned will increase - if not double or triple.
However, in order to successfully lose weight, then you need to know how many calories you are burning during your exercise program.
This - combined with the next step - will tell you how many calories you are burning in a day.
3. Find Out How Many Calories You Eat
In order for you to truly lose weight, this step is mandatory!
Simply put, if you are eating more calories than you are burning off, then you are bound to gain weight.
And vice versa, if you're eating too few calories (not starving yourself though!), then you are bound to lose weight!
Keeping a food journal and tracking an estimate of your caloric intake, should help you determine where/when you need to make changes or when you need to add in more food.
And this will be vitally important for your weight loss!
It Takes 3500 Calories...
Weight loss experts, doctors, and nutrition experts alike mostly agree that 3500 calories is equal to ONE POUND of fat.
If you go by this formula, and you eat less - or burn off - 500 extra calories in your day, then you should lose at least a pound per week!
But if you eat 500 EXTRA calories per week, then you may end up gaining a pound (or more) of weight per week.
So here's what to do...
Watch your caloric intake - make sure you know how many calories you are taking in during each meal - or day - which will make it easier to track your weight gain/loss throughout the week.
Include interval training and strength training - some studies show that increasing your lean muscle mass may boost your metabolic rate. And this would be important for weight loss!
By including calorie-burning interval training and strength training, you may boost the amount of metabolism-boosting muscle that is on your body.
If you include these two things - and other tips, hints, or advice - then you may find yourself losing weight, seeing definition, and looking leaner than ever before!
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