The Elite Physique

3 Easy Ways to Lose Fat This Week

Really… There Are 3 Easy Ways To Lose Fat This Week…

woman showing easy ways to lose fat this week

You want easy ways to lose fat this week. Let’s face it. You’ve tried almost everything to drop that extra layer of fat that is covering your muscles. If you are ready for easy ways to lose fat this week then I have some cool tips for you.  Now, I can give you the standard fat-loss mumbo-jumbo, you know the stuff such as set a goal, adjust your attitude, and all that fluff-n-stuff. But most people don’t come to Figure Competition Secrets for fluff, they want facts and that’s what I give.

For those of you that want easy ways to lose fat this week, listen up… I’m going to share with you ways to boost your metabolism, melt body fat, and totally transform your physique in as little as 7 days.  Only do this if you are willing to put in 100% effort for a solid week.

Adjust Your Diet

This might seem like the obvious, and it is, but let’s take it a step further. Now, rather than cutting calories and carbs all on one punch, let’s take the sensible, yet still effective approach.

If You Have A Sluggish Metabolism

Take your body weight and multiply it by 10 to set a caloric base line. So, let’s say you are 150 pounds and have a slow moving metabolism: 150 x 10 = 1500 calories. Now break those calories up between 4-6 meals. Have about 1 gram of protein per pound of body weight.  Also, have ½ grams of carbs per pound of body weight.

  • 1500 calories
  • 150 grams of protein
  • 75 grams of carbs

Since each gram of protein has 4 calories, that’s 600 calories from protein.

Since every gram of carbs contains 4 calories, that’s 300 calories from carbs.

The protein combined with the carbs total 900 calories.

1500 calories – 900 calories leaves you 600 calories. Give those 600 remaining calories to non-starchy veggies and natural fats.

If You Have A Fast Metabolism

If you fit into the lucky category (you know who you are) simply take your total body weight and multiply it by 12 to establish your caloric range. Therefore, if you are 150 pounds and have a super-charged metabolism (lucky #$&^%) your formula is: 150 x 12 = 1800 calories. Ok, break those calories up over 4-7 meals. Have about 1.25 grams of protein per pound of body weight and 1 gram of carbs per pound of body weight.

  • 1800 calories
  • 188 grams of protein
  • 150 carbs

Since every gram of protein contains 4 calories, that’s 752 calories from protein.

Since each gram of carbs has 4 calories, that’s 600 calories from carbs.

The protein along with the carbs total 1352 calories.

1800 calories – 1352 calories leaves you 448 calories. Give those 448 remaining calories to essential natural fats and non-starchy vegetables.

You see, not every competitor has to slice her calories down to 1200 a day to induce fat loss. It’s a combination of knowing your body to some degree and implementing what actually works for it. Combine this dieting tactic with the other simple techniques to lose fat below and you’ll be a lean, mean, figure machine in no time.

Implement This Cardio Tactic

Cardio is great method to implement to lose fat this week. There are many ways to implement cardio such as steady state, hills, HIIT, progressive cardio, cardio confusion, etc.

A very popular form of cardio is fasted cardio. This is a common tactic, but most people mismanage it and just end up shooting themselves in the foot with it. Fasted cardio does work, when it’s applied correctly.

Now don’t get me wrong, fasted cardio CAN quickly and easily tap into fat stores and get things moving, but it MUST be utilized wisely. Abuse this tactic and you can have a whole host of problems down the line.

Shannon Clark, expert writer at bodybuilding.com states “fat that is burned during fasted cardio, more than any other form of fat burning exercise, when done in a fasted state like this you will have a greater ability to target the stubborn fat stores on your body, which include the hips and thighs for women.”

Here’s the problem… Eager figure competitor starts an extremely low calorie figure diet, starts training program and overtrains, and implements fasted cardio right out the gate. This is a complete recipe for disaster.

Don’t abuse an effective cardio tactic. Fasted cardio is best used as a plateau breaker when you hit a sticking point. Since it can eat up lean muscle tissue, it’s bested used for a limited amount of time. Remember, the more lean muscle you keep on your frame, the faster your metabolic rate and the more calories you will burn.

Crank-up Your Weight Training Intensity

One surefire way to burn more calories and fat is to amp-up your weight training intensity by adding more exercises, sets, reps, reducing rest time between sets, and even adding in multiple training principles.

Ideally, you can do something of circuit workouts to a degree, provided you are stimulating the muscles fully in each set. This simply means to take each set to complete failure for the recommended number of reps, whether it is 12, 15, 20, or even 25 reps. No, you won’t necessarily “build muscle” doing 20-25 reps, but then again your goal is to lose fat this week.

There’s no steadfast law saying that you can’t incorporate cheat reps, negatives, drop sets, tri-sets, giant sets, forced reps, static reps, or tempo change to boost workout in the form of muscle confusion. It takes change to produce a change. Implement change, progression, and intensity and you’ll absolutely receive the results you so desire is a VERY short amount of time.

Now, One Last Thing

You see, it’s not just about slicing calories to nothing and doing cardio until you drop dead.  It’s about knowing your body, listening to it, and giving it what it needs to make the transformation.

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Karen Sessions NSCA-CPT

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My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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