If you’ve just decided to make the commitment to start working on improving your health, fitness, and body composition, it’s vital that you do some research first so that you can learn the most effective way to go about things.
Far too many people who are seeking fat loss results jump onto the very first plan they come across – a plan that is only going to lead them astray. With all the hundreds of different diet plans to choose from out there, it can be overwhelming to try and figure out which is going to be the best option for you.
But if you make a wrong choice and start up on a plan that’s poorly constructed, the results could be devastating.
Not only will your time on the diet be riddled with hunger, low energy levels, and possibly even slight feelings of depression (low carb diets can actually have this effect on people!), you may start to lose muscle mass rather than body fat.
This then means that once you come off that diet, you’re in a perfect position to actually start gaining back more body fat – making your body composition worse off than you began.
Clearly this is precisely what you don’t want, which is why today we are going to help you learn the proper method to burning body fat.
If you take the time to learn the right way the first time around, you can go on to build the body that you’re after and skip all the frustration that most people feel when they go about this goal.
Before we start getting into the details on what a proper fat loss program consists of, it’s important that you understand what it’s going to take to get your body burning fat in the first place.
In order to effectively burn fat you must do one thing:
Consume less energy than you burn off daily.
It’s really that simple.
Okay, there are a number of factors that will influence the type of weight you use, how you feel, and your health – all of which we will be going into. However, at the end of the day, this is the requirement to burn up body fat.
If you aren’t consuming enough energy to meet your daily needs on a regular basis, the body needs to find energy from somewhere and that energy is going to come from your body fat stores, provided you are doing things correctly.
Now, one thing that we should note with this is that there is a limit to how much energy you can burn each day from body fat.
Basically, you might be thinking right now, if all it takes to burn fat is to consume less energy, you won’t eat anything at all.
That would produce the maximum rate of fat loss, right?
Not quite. Clearly this is a bad idea since not eating would mean you wouldn’t take in necessary nutrients, which is only going to damage your health, but in addition to that, if you use a diet that’s too low in calories (energy), this will actually force your body to think its starving and you will begin to cling onto body fat for survival and start burning off lean tissue instead such as your muscle mass tissue.
Your body gets very scared when you eat too little food and will do everything to fight for its survival and since body fat is basically the storage form of energy during starvation, it’s what it will protect most.
So the trick to successful fat loss is to design an approach that doesn’t scare your body so it will willingly give up its body fat stores for energy. This is done through a more moderate calorie intake – not a starvation one.
A safe rate of fat loss to aim for each week is around ½ pound to possibly 1 pound if you have 20 or more pounds of weight to lose.
The higher your body fat is to start, the more aggressive your calorie deficit (your intake of calories below your daily needs) can be without scaring your body.
So first things first, adjust your expectation. If you want to lose 5 pounds in one week, you need to reconsider this.
Any diet that promises such rapid results like this does not have your long term health and ability to maintain that weight loss in mind, so I strongly recommend stepping away from such a plan.
So now that you know what it required for fat loss to occur and the safe rate to aim for, let’s get into the details that you need to know to set yourself up for success.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.