Friday, December 3, 2010

Lose a pound of fat in a day

Happy Friday,

If you are like most people, you probably spend hundreds (if not thousands of dollars) on products that simply didn‘t produce any results.

But the truth is, there is really only ONE way to accelerated pure fat loss, and that is to...

<<< A Pound of Fat

Create a Massive Calorie Deficit Through Calorically Expensive

Workouts and SMART Low-Calorie Intakes.

Let‘s do some simple math. Don‘t worry; there is no need to take out your calculator. We‘ll try to keep it simple.

A pound of fat is 3,500 calories. To lose a pound of fat, then you will need to create a 3,500 calorie deficit. You got 7 lbs of fat to lose? Make that 24,500 calories. There is no shortcut around that.

Based on that number, we know that fat loss occurs when the body is in a negative calorie balance (in other words, when you are burning more calories than you are consuming).

You see, your body

loves being comfortable. If it had its' way, you'd lie on the couch all day catching potato chips with your mouth, watching the latest episode of Survivor. If you did that, nothing would threaten its survival. You'd be comfortable and you'd be happy.
On A Moderate Calorie Days you should consume 13 x Lean Body Mass in calories with a macronutrient breakdown of 30% Protein, 40% Carbohydrates, 30% Fat.

But today we want to create a MASSIVE calorie deficit by combining calorically expensive workouts with a strategically timed low-calorie intake (increased fat loss).

Today we are having a low Calorie Day where you’ll consume 8 x Lean Body Mass (Your weight) in calories with a macronutrient breakdown of 35% Protein, 15% Carbohydrates, 50% Fat.

SO this is the Sample:

8:00 am

10:30 am

1:00 pm

5:00 pm

7:00 pm

10:00 pm

– Pre-bed Snack (P+F) – Dinner Meal (P+F) – Post Workout Shake (P+C) – Lunch Meal (P+F) – Mid-morning Meal (P+F) – Breakfast Meal (P+F)

And Now a 1, 000 Calorie Burning Workout, Provided by Workout Muse:
The 1,000-Calorie Burning Workout

Boxing Intervals: Alternate between 3 minutes of work and 1 minute of rest. Perform up to 15 total rounds for a 60-minute workout.

Station#1- TRX Squat Sequence Complex

Perform 1 rep of each of the following movements and repeat this cycle for 3 total minutes followed by a 1-minute rest and transition:

1- TRX 2-Leg Squat Variation
2- TRX 1-Leg Squat Variation (L)
3- TRX 1-Leg Squat Variation (R)

Station#2- Bodyweight Succession Complex

Perform 6 consecutive 30-second work periods for 3 total minutes followed by a 1-minute rest and transition using the following exercise order:

1- Side Pillar Variation (L)
2- Side Pillar Variation (R)
3- Push-up Variation
4- Lunge Variation (L)
5- Lunge Variation (R)
6- Squat Variation

Station#3- Partner Density Training: “I go, you go”

Partners will continuously alternate in an “I go, you go” format between each of the following exercises for 3 straight minutes followed by a 1-minute rest and transition:

Partner#1- Battle Ropes Waves Variation @ 20 reps
Partner#2- Push-up Variation @ max reps for time

Station#4- Full Turkish Get-Ups*

Perform a full Turkish Get-up, switch sides, and repeat for time. The goal is to get 1 full rep every 30 seconds and 3 full reps/side in 3 minutes followed by a 1-minute rest and transition.

Station#5- Swings and Slams Density Training

Perform each exercise in the following superset for the prescribed number of repetitions with zero rest and transition between movements for 3 straight minutes followed by a 1-minute rest and transition:

1- Kettlebell Swings Variation (or KB Sumo Deadlifts Variation) @ 10 reps
2- Med Ball Slams Variation @ 10 reps

Perform this 20-minute cycle up to 3x for 60 total minutes

Now maybe some of this makes sense and maybe it does not.

But there is science behind the training methods we use. We have numbers to back it and there is reasoning too.

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1 comment:

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