The 3 Plans Of Attack For Losing Body Fat (Fast)
Do you want to know a deep, dark, truth about the fitness industry?
They want YOU to be fat.
Why?
Fat loss sells.
A lot.
It is estimated that the fat loss industry is worth around $70 Billion Dollars.
That’s why there’s a million-billion different diets, training programs, and “weight loss secrets” that pop up seemingly out of nowhere every single year.
(And they will continue to do so until the end of time.)
This can easily send you on a spiral of analysis paralysis as you read and examine every new and old fat loss fad that has ever been invented.
But here's the real truth about fat loss:
ALL Fat Loss Revolves Around Burning Calories.
Simply put, you lose fat by burning more calories than you consume.
Period.
A calorie is simply a unit of energy.
1 pound of body fat contains around 3,500 calories.
When you eat 2,000 calories in a day and you burn 2,500 calories in a day, many of those extra 500 calories of energy come from your body's fat reserves.
So how do you burn body fat in record time?
By breaking things down to their most simplistic components, you realize that losing fat is not confusing at all.
It's actually really simple!
(Note: Simple does not = easy.)
As long as you create a fat loss plan that incorporates these 3 plans of attack for losing body fat into it, then you'll be well on your way to losing body fat fast.
#1) The First Plan Of Attack For Losing Body Fat Is To Eat Less
When you eat less, you have less calories to burn through before you can start burning fat in your body for energy.
Simple, right?
While there are a million-billion diets out there that you can follow, one of our favorites is to go on a simple low carbohydrate diet.
This is a diet that is heavy in protein, moderate in fats, and low in carbs.
We're not talking about going on a drastic -1,000 calories restriction immediately to start losing weight.
That is a good way to go from A right back to A in a big circle.
Much like how you are supposed to gradually increase your calories when you are on a bulk, when you are cutting you are supposed to gradually decrease your calories.
A simple way to do this is to first use an online calculator to find your TDEE. (Total Daily Energy Expenditure)
Once you have that number, cut off 300 calories or so to begin your cut.
For example, if your TDEE was 2,500 calories, then when you first begin your cut you would aim for eating no more than 2,200 calories per day at first.
This is a gradual and easier approach towards losing fat that you are FAR more likely to actually stick to your diet because it is not so bad.
You shouldn't really experience any drastic hunger cravings or really notice that much of a difference in your lifestyle because 300 calories isn't that big of a deal.
Now, if you immediately cut out 1,000 calories a day, not only are you going to feel like crap the entire time, the chances of you sticking with that diet for longer than a few days or weeks is not very likely.
You'll end up breaking the diet, feel bad about yourself for breaking the diet, and rebound back to your previous weight or higher.
Not to mention, doing such a drastic cut will end up burning your lean muscle mass along with fat to make up for the huge difference in calories in vs. calories out.
After a week or two of dieting at moderately lower calories, if you feel your weight/fat loss is plateauing, then feel free to cut off another 200-300 calories from your diet.
In this way as soon as your body gets used to the lowered calories, you lower them some more to keep the fat loss train running.
#2 The Second Plan Of Attack For Losing Body Fat Is Exercising More
Exercising increases the amount of calories that your body burns daily.
By burning more calories per day, you force your body to dip into your body fat reserves for energy more often—leading to increased fat loss.
Many people love to hop on the treadmill and increase their cardio when they are trying to lose fat.
But if you are really looking to burn fat fast then instead of hopping on the treadmill like everyone else, you should really consider doing HIIT training.
HIIT training is one of the best fat burning routines that you can do to help turn your body into a lean, mean, fat burning machine.
Alternatively, heavy weight training also burns A TON of calories.
By increasing the amount of calories that your body burns daily, you bump up your TDEE.
Your body then makes up the difference in the amount of calories that you burn vs. the calories that you eat by using your stored body fat as fuel to make up for the difference.
Remember, there are approximately 3,500 calories in 1 lb of body fat. So, after factoring in the deficit from your diet, plus the additional deficit from training hard, if you manage to end the day in a -500 calorie deficit, then in 7 days you'll have burned 1 lb of body fat off your body!
#3) The Third Plan Of Attack For Losing Body Fat Is Boosting Your Metabolism
Your Basal Metabolic Rate (BMR) represents your metabolism and is the amount of calories that your body will naturally burn just to keep you alive.
Now, your BMR is run by your Thyroid, but it is affected by your diet and training.
Meaning, if you eat right and if you train hard, then your body will naturally ramp up your metabolism.
Your diet affecting your metabolism is also another reason why you want to stay away from "crash diets" that have you cut out 1,000 calories+ right off the bat.
Your body is not stupid.
When it realizes that you are getting less than half of the amount of calories than it needs to survive, it will turn down your metabolism to try and balance things out.
So after the initial few days on the crash diet, your body will literally do everything it can to reduce your metabolism and hold onto the body fat that you have because it thinks you are dying and it wants to save you.
By increasing your training and gradually lowering the amount of calories that you are eating however, you can keep your metabolism going strong while also losing fat.
Alternatively, if you are eating a very LOW amount of calories---say 1,200 calories or less per day---there is a good chance that you actually need to EAT MORE to LOSE MORE FAT.
This is because you've crashed your body's natural metabolism so low from excessive caloric restriction that your body literally thinks you will die if it burns more calories.
So it does everything it can to hold onto every calorie you eat, thereby completely stalling any fat loss efforts.
What to do in this situation?
EAT MORE & WORKOUT MORE!
Eating more food will provide more calories for your body to consume to take itself out of starvation more & exercising more will help to burn that excess you are eating.
Remember:
The 3 Plans Of Attack For Losing Body Fat Are: Eating Less, Training More, And Boosting Your Metabolism!
Now go out there and get to work!