Name: Mary Smith
Bodyfat % (approx): 17%
This is a typical regime for someone that wants steady but definitive fat loss. The target is a 4-5% reduction in body fat which is quite achievable in 4-6 weeks (even quicker depending on metabolism).
DO NOT EAT - AVOID 100%
Try and replace wheat and gluten products for gluten free products. Wheat and gluten blocks the correct absorption of other foods in many people (many does not mean all but a great deal of the population)
UPON WAKING UP
BREAKFAST (A FEW OR ALL OF BELOW)
MID MORNING (ONLY IF HUNGRY)
DINNER (IDEALLY BY 6PM)
As well as stopping fat accumulating, you need to ensure that current body fat is burnt at the fastest rate. This is ONLY done by cardiovascular exercising in your target heart range.
The aim is to do a minimum of 45 minutes 3-4 times a week. The ideal time is early in the morning on an empty stomach.
45 min of stationary cycling/ stepping or cross training
45 min of cardio as Monday
45 min of cardio
SAT and/or SUNDAY
45 min of cardio
The idea for fast fat loss is to turn every activity into a calorie burning activity, however trivial.
If you can use the stairs instead of the lift, do it. If you can go for your lunch 30 minutes further in a different area, do it. MAKE yourself do more and walk more. Your body will get used to it.
If you can get on the bus/train one-two stops before or after, do it. You will walk more but you will reap the rewards long term.
DO NOT use the scales or weigh yourself. GO by how you look in the mirror and how your clothes fit.
REMEMBER, body composition and body fat CHANGES DAILY. Do not upset yourself if you are having a bad day. Look at the long term.
Eating sweets or eating too much is just a temporary craving. THINK about a few seconds after you have eaten sweets and THINK about how bad you will feel. All sweets do is give you a quick sugar rush FOLLOWED by a massive muscle hormone rush - muscle hormone STORES FAT.
If you get a craving for any BAD foods, eat some nuts or a small amount of dried fruits such as raisins. DO NOT give in to temptation. Even a small amount of sweets or high saturated pastry can put a stop on your body change.
Try not to eat at least 2-3 hours before sleep. Drink water before sleep.
You are NOT dieting. This is a way of life that will give you more energy and give you DRAMATIC body fat loss in days.
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