THE SECRET FOR FAT LOSS


How can I lose weight in 7 days at home?


How can I slim down in 10 days?


What burns the most fat?


Are you searching for all these things on the Internet these days? You visited the right place to get all your doubts clear.


Today I am going to solve all your queries regarding fat loss and weight loss. But you should remember one thing before we proceed i.e. fat loss and weight loss are two different things, they are not the same, but you know why? Because weight is a kind of mass which you can lose in any form like WATER WEIGHT, FAT MASS OR MUSCLE MASS. 







So now, let's talk about “ Is there any shortcut for doing fat loss ?”. If I answer this question in one word then my answer is clearly NO. 


Then you might be thinking that how much time it exactly takes to lose fat, well there is no exact answer for this question because there are many things on which your fat loss journey depends like your BODY TYPE, GENETICS, WORKOUT SCHEDULE, NUTRITION, CALORIES AND MACROS, AND EXACTLY YOUR HARD WORK DEDICATION AND PATIENCE.


So let’s start the main thing now i.e. the exact process for your fat loss journey:-


The first few things you should know before you start your transformation are :


  1. YOUR BODY TYPE 

  2. YOUR LIVING ROUTINE

  3. YOUR NUTRITION

  4. YOUR DAILY ACTIVITY


When you know all these things then you may proceed further :


Now I think you got to know your body type and you are lying on any one of them below:


  1. ECTOMORPH: Skinny guys who struggle to gain weight 

  2. MESOMORPH: They are kind of little blessed people because they can gain or lose weight very easily

  3. ENDOMORPH: Fat or Obese guys who struggle for losing fat or weight 

BODY TYPES



So after you recognize your body type, you should know your BASAL METABOLIC RATE [BMR]. In simple words, BMR is a mathematical value of your DAILY CALORIE INTAKE COUNT which you need to survive and maintain your current body weight. 


The BMR of every individual is different and you may find various apps and tools that claim to measure your accurate BMR or caloric needs. BUT let me tell you that those are just based on mathematical formulas and there is no exact formula for every individual on this planet to measure his/her BMR. So you are thinking about how you will know your CALORIE INTAKE, don’t worry there is a practical way for it.


STEPS TO TRACK YOUR MAINTENANCE CALORIE INTAKE:

 

  1. Start tracking the calories of the food you are eating normally in your life for about one week.

  2. Learn to measure calories by calorie charts and weighing them.

  3. Note the daily calories eaten in the whole day in the dairy.

  4. At the end of one week, you will get 7 values for that week.

  5. Take the average of those seven values and Hurray! You will get your daily maintenance calories.


NOW, for fat loss, you should know that you have to eat less than your daily caloric requirements which you all have calculated above. But generally what people do is that they eat so much in the deficit that they tend to lose more muscle than fat, which is not healthy and the right way for your goal and your body.


So you should always start with a minimum deficit amount i.e. 200-300 calories deficit.

This will be the perfect start for you on your journey to fat loss. Because there is a natural tendency of your body to lose fat from your body i.e. 0.5% to 1% of your body weight.


Now, the next thing you should remember is that “YOU MUST HAVE TO DO ANY KIND OF RESISTANCE TRAINING OR STRENGTH TRAINING “. People always think that when they are losing fat they will lose muscle too if they don’t train them because “WHAT YOU DON’T USE, YOU LOSE.” So never ever avoid weight training during your fat loss. Also, track how many calories you burned during workouts.


Now the most important thing to get your dream results of your transformation is YOUR NUTRITION.

Yes, you heard it right, nutrition is the key for every transformation either it is FAT LOSS OR MUSCLE GAIN. You need to track your daily calories so that you know what you are eating and how much (remember you have to eat in deficit only).

There is a simple method to set your macros i.e. high protein, sufficient carbs, and good fats.


CALORIES           MACRONUTRIENTS


    50%                  CARBOHYDRATES

    25%                  PROTEIN

   25%                  FATS 


Click Here to learn how to Count your calories: https://bit.ly/3h3R0Yg

There is no shortcut for fat loss in a natural way so don’t waste your time to run for them, have patience and get in your best shape. Let your body become a FAT BURNING MACHINE WITH ABOVE TIPS AND DROP YOUR BODY FAT % GRADUALLY.


NOW, THESE ARE THE THINGS ABOVE WHICH YOU ALL NEED TO DO. BUT WHAT ABOUT THE THINGS WHICH YOU HAVE TO AVOID AND STOP THEM? 

DON’T WORRY I WILL TELL YOU WHAT YOU HAVE TO AVOID FOR GETTING RESULTS BETTER AND IN A SAFE MANNER.


THINGS TO AVOID DURING FAT LOSS:


  1. Packaged processed foods.

  2. Too many sugary items.

  3. Not having enough protein(tends to lose muscle).

  4. Not tracking your daily calorie intake (the deficit is a must).


THINGS YOU MUST INCLUDE TO PROMOTE FAT LOSS AND TO GET BETTER RESULTS:


  1. Physical activity ( Resistance, Strength training).

  2. Ample amount of water intake ( 2.5 to 3.5 liters/day).

  3. Add one seasonal fruit to your diet daily to get the micronutrients ( vitamins and minerals).

  4. Adjust small amounts of cardio sessions twice or thrice a week to promote fat loss.

  5. Intermittent fasting can also promote better results.

  6. Eat enough fats for fatty acids.



THIS IS NOT A SHORT-TERM PROCESS YOU HAVE TO PATIENT AND DEDICATED. BECAUSE YOUR BODY NEEDS TIME TO GET FAMILIAR WITH THE CHANGES YOU HAVE DONE.


Now, after all, I need to tell you some important things.

Nowadays every guy wants six-pack abs but you know why?


  1. Because it is a sign of fitness: NO 

  2. Girls get impressed with it: NO ( exceptions are there )

  3. Makes you look hot: NO 

  4. It reflects that you have a strong core: NO 

Then why are you running for abs, just by seeing movie actors and fitness models?

Remember they have a profession in that field so it’s their requirements to remain in that lean muscular physique but for the normal people it's not practical to sustain that kind of physique because that physique is not paying you like those models and actors and moreover you dont\’t have that much time and amount of money to invest on your body.

SO LIVE IN YOUR OWN REALITY NOT IN SOMEONE’S ELSE


Most of the Fitness models and actors whom you see on your mobile phones or tv are not natural because when you see their transformation time they will tell you that they gained that hell of tons of muscle in no time. How is that freaking possible naturally? Exactly the are not Natural but why don’t they disclose it?


Because they have a huge fan following and they don’t want to lose them that’s why they don't tell you the truth and for them being NATURAL OR ENHANCED is a very small thing because with that ENHANCED physique they are earning crores and crores but you will not get anything by doing that so, never ever think of it because by doing that you will make your health in a trouble as well as your family members too.


So let’s come back on topic i.e. FAT LOSS. There is a huge percentage of people who are obese nowadays, some because of their genetics and some because of their lifestyle. I think every individual should take care of their bodies first because it’s the only place where you have to live, not in a big bungalow. Manage to get one hour daily for yourself to get relaxed and do some activity which makes you healthy and releases your daily stress.


“YOUR BODY IS A TEMPLE FOR YOUR SOUL “, Don’t ruin it.

Build their walls strong and hard so that no kind of negativity can enter your mind because your body is the only route that comes to your mind.


HOPE YOU LOVE THE CONTENT, IF YOU DO SO PLEASE SHARE WITH THOSE PEOPLE WHO ARE STRUGGLING TO LOSE FAT.


THANK YOU,                                                                                                      REGARDS,

                                                                                                                     NUTRI FIT (Fit for life)