How to Lose Body Fat
For most people, losing body fat is the fastest way to improve their physique, health and energy levels. It all comes down to one simple concept: If you burn more calories than you eat in a day, you lose fat.
To get a ripped physique like this you need to have two things: decent muscle development and most importantly, a very low body fat percentage.
Most guys who work out think that gaining a bit more muscle is the key to look better. But actually, decreasing body fat makes a much bigger difference because it reveals the muscle you already have. You want to do that? Read on to learn how:
What do these statistics mean to you?
To get down to single digit body fat, the average young guy needs to lose about 15% body fat. That means around 25 lbs / 11 kg. Now, as a reader of this site, you’re probably leaner than the average American. But you probably still have 10-15 lbs / 4-7 kg of fat to lose to get under 10% and ripped.
VIEW OUR FREE VIDEO COURSE:
"How to Start Losing Body Fat This Week"*
In this free video course, we break down fat loss, step by step. We go in depth into the mind, body, and stomach here. The fat loss you will experience if you apply the principles in this course, as well as other principles we promote, will greatly enhance your energy, confidence and sex-life. Dive in and enjoy!
Complete Programs for Getting Shredded
THE SHREDSMART
PROGRAM
The Shredsmart Program shows you how to build a lean and muscular physique without making fitness your top priority. If you are a busy professional or student, this is the fitness program for you. Complete with specific diet plans, training regimens for all levels, and techniques for staying motivated on your cut, ShredSmart is truly one of the most complete workout programs on the market.
AGGRESSIVE FAT LOSS PROGRAM
The Aggressive Fat Loss Program, developed by Gregory O'Gallagher of Kinobody, is designed to produce rapid fat loss while also allowing you to eat big meals and your favorite foods. Greg focuses on key techniques like Intermittent Fasting to lower body fat quickly in an enjoyable way. AFL also includes detailed diets, training regimens, and self-motivation techniques.
Key Components to Any Fat Loss Journey*
To lose fat you have to eat less than usual for a few weeks or months. Let that sink in...a few week or months. You’re not going to do that unless your plan is easy to follow. Even if you’re a master of willpower you will crack at some point unless your diet fits your lifestyle, doesn’t take a lot of time, and allows you to eat your favorite foods. Check out this post to learn why adherence is KING when it comes to fat loss.
Hunger and cravings are the biggest obstacles on a cut. For that reason eating mostly filling foods is critical. However, you won’t be happy eating just bland meals like potatoes and chicken. That is when you can include your favorite foods in your diet such as chocolate, ice cream, pizza or burgers. As long as you remain in a calorie deficit those foods will not prevent fat loss. Read this post to learn how to find a balance between filling and delicious foods.
Intermittent Fasting makes cutting soooo much easier. It involves not eating for 14-16 hours a day and eating all your food in a 8-10 hour window. This isn't as difficult as you’d think. You are asleep for anywhere between 7-10 of those 16 hours (hopefully!), so the only meal you end up skipping is one at either the beginning or the end of the day. We recommend skipping breakfast because almost every social event we attend (weddings, parties, dinner with the family or friends, going to movies, etc) happens in the evening. Moreover, most people get cravings in the evening, not in the morning.
How does IF help?
- * Better hunger control because of the fasting period
- * You'll find it harder to overeat later in the day because your eating window is only a few hours long
- * You have more calories to work with for each meal which means more satisfying meals
- * Less time spent preparing and eating food - more productivity
- * You can save enough calories for the evening meal to allow eating out
- * It eliminates the need for cheat-meals. You can make your evening meal so large it feels like a cheat meal.
To learn more about Intermittent Fasting and how to use it for fat loss, check out this post.
To create a calorie deficit you can either eat less or move more. Why not both? Walking is the easiest and most convenient way to increase you caloric expenditure. Half an hour of walking every day will burn around 800 calories per week. That means you can either eat a bit more food every day while maintaining the same deficit or have an extra 800 calorie meal on the weekends.
Compared to other types of cardio walking is very time efficient. You don’t have to go to the gym, you don’t have to change your clothes, and you don’t have to shower right after it. This means you can easily fit 30-60 minutes of walking in your daily schedule. Read this post to learn how to use walking or other types of cardio to lose fat.
Picture yourself at the beach this summer. Do you see yourself with your current physique or your goal physique?
If you see yourself with your current physique I can guarantee you won’t get lean. Every time you’ll get a little leaner you’ll allow yourself to slack off and go back to how you see yourself.
I bet that at this very moment you know how to get in better shape, you know how to do your job better, you know how to be more productive, you know how to have better relationships – but you don’t do it. Why? It’s because of how you see yourself.
Our potential is always limited by our self image. So in order to get lean and stay lean, we must see ourselves having our goal physique. Watch this video to learn how to change your self image.
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