Free Weight Loss Program. Burn Fat Today!

There is no catch!I am going to show you how to do it with this free calorie calculator can help you burn body fat and lose that weight that you have always wanted. It is a fact that in order to lose weight, we have to consume fewer calories than we exert. How many calories fewer then?

So, there is 2 ways to create that deficit and let me remind you, 1 pound of body fat is a lot. Imagine that amount of fat , just fat in a size of a 1 pound steak! Its huge! And if you stick with this weight loss program and you decrease that, you will actually look much leaner even though the scale doesn’t show much.

In one week!! You will get stronger, leaner, more energetic in just 1 week! Yes! Just one week!

This is not any weight loss program that uses gimmicks but just pure science. The goal is to burn up 400 calories per workout session and a day and reduce the calorie food intake by 300 calories. Using this effective strategy in our weight loss program we, can create a deficit by 4100 kcal.

The extra 600 kcal will be backup calories from maybe miscalculations of calories n food or hidden calories than we consume without realizing it. According to the American Certificate of Exercise, for a healthy weight loss, 1 pound per week is healthy.

Let’s start with burning calories first! Exercise!

The goal is 5 workout sessions a week! I know it seems a lot but trust me, I rather to give you the reality here, you will get the best results in 5 workout sessions. I have trained well over 100 clients and the ones that actually believe me and made the effort, they get their results. You wont regret it! Do something different from now or not you will be the same next year, and the next.

I know that a lot of other activities will add in the calorie burn, but to play it safe and to be sure, lets work on things we are sure off rather than including the calorie burned when walking up the stairs.This is what the weight loss program is all about, using facts and experiences so that your success in garunteed.

A 160 pound person generally will burn up to 400 calories during a 45 min weight training session, assuming that weight training session is at 50 – 60 % of your MHR (maximum heart rate). How do we calculate your MHR, very simply just take (220 – resting heart rate- age) multiply by 50 or 60% then add back your resting heart rate.

I also strongly suggest that you buy a heart rate monitor that so that you can note down precisely how many calories you burn during the weight training session. Have 2 weight-training sessions a week.

Stay focused on the weight loss program, the goal is to burn body fat so, 2 weight-training sessions is enough, working out all the muscle groups. Building up muscles is important because it helps with the fat burning as the more muscles you have, the fat you are going to burn. Fat are burned in the mitochondria cells that exist in the muscle and the focus of weight training is to increase the number of that cells.

It might take well over an hour the first week of doing it but with determination, you can do it! In the first week, the targeted heart rate will be 50 %- 60 %. The following 2 weeks, 60-70% and then the fourth week, 70 – 80 %. These are percentages of your maximum heart rate.

It doesn’t matter what cardio machines you use as long as you hit the goal, you will win! The treadmill and the stepper burn the most calories per min followed by the cross trainer and bike.If during this weight loss program, you want to run outside or join an aerobic class, I suggest you buy a good heart rate monitor so that your calories and targeted heart rate can be noted.

Doing cardio does not mean you have to run constantly for 45 mins or get on the stepper for constant level 15 for 45 mins. Just make sure you hit the end goal, you slow done the pace, walk a little and bring it up again. A reminder, outdoor running and activities can also be your cardio but the only down fall I see is that people think they did enough, because the is nothing to monitor you.

Ok, now the exercise is done. Lets talk about the diet. Losing weight and fitness is a lifetime thing is a change of a life style that is for the better. So I prefer a holistic approach to dieting. Eat well-balanced meal that is spread out to 5-6 small meals during the day. If you are busy and cant cook during the day, get some supplements as a snack for the in between breaks at the office or at school.

Each meal should consist of 1/3 protein, 1/3 complex carbs and 1/3 vegetables. The oil should be kept low and use good oil like omega-3, oilive oil and flax seed oils. Complex carbs means that the carbs comes from low GI (glycemix Index). Examples of low Gi carb are oatmeal, brown rice and whole-wheat pasta. Here is a link for list of low Gi carbs.

Carb GI List

Use this formula to calculate your daily calorie needs:

Adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)

Once you have you daily calorie needs, minus 300 calories from it. Use this free calorie counter to plan out your meals. Remember, spread out your meals!

You are done! Lets recap this weight loss program, workout 5 times a week, 3 days on cardio and 2 days on weights. Plan out your meals and watch your fat melt!

Remember, you have to have a desire to lose weight! You have to imagine and visualize the new you and know that you are going to lose weight and look good and be healthy!

If you dont know how to weight train, buy a weight-training guide, if you don’t know how to plan your meals or need ideas on healthy recipes, buy a recipe book. Do whatever it takes now.