Tag: Weight Loss

RIPPED Six Pack Abs

RIPPED

How to Get Six Pack Abs—Fast!

Of course, we all want to build a pair of sexy six-pack abs. The problem is, that it is not easy! It takes hard work, dedication and time. But if you can stay focused, then you, just like anyone else, can get ripped! You just have to lose that belly fat and get those ab muscles bulging! This article will teach you how to do it best! Then you can get those ab muscles bulging in time to show off your summer beach body!

First: Get our FREE Bodyweight Strength Training Guide! >>

Ripped six pack abs

We all want those nice-looking, six-pack abs that everyone stares at. However, few people know how to get them. There are just too many ab myths around to sort through for people to really the truth of how to get a nice pair of abdominals.

Some people say it’s all diet, while others say diet doesn’t matter. And too many people believe that if you just do a bunch of abdominal exercises you will get those abs popping. While others say you don’t need to train them at all.

A lot of people also believe it is all about genetics, and how fit your parents were.

So with all these beliefs, which one is it? How do we get those nice looking six-pack abs? How do we get ripped?

The truth is, most of those beliefs are true. However, doing only one of those things will not give you those nice looking six-pack abs we all want. It takes a lot of things added together to get yourself a pair of ripped abdominals that really show. 

It takes a lot of things added together to get yourself a pair of abdominals that really show.


Ab Workout for Women

Exercise for Six Pack Abs

First and foremost, many people believe that weight loss is 70% diet and 30% exercise. This is absolutely NOT TRUE.

How can it be? Diet only adds in calories while exercise takes away calories. Plus, exercise gives you long-lasting benefits, including metabolic effects that can continue burning off calories long after your workout ends. Read more on this here! >>

Therefore, the main piece to any weight loss, or transformation plan MUST BE EXERCISE.

With that said, you need to exercise at least 5 days per week, if not every day. And remember, walking is NOT exercise!

By exercising often, especially on a daily basis, you are constantly burning off calories and gaining the muscular benefits of exercise. And, when training that frequently (5+ days per week), you should do moderate-intensity exercise.

Moderate Intensity Exercise

The minimum amount you need to do is 30-60 minutes of moderate-intensity exercise daily. Also, make sure to keep your heart rate up to where it is difficult to breathe the entire time. Examples are running, cycling or a circuit at the gym with minimal rest periods.

You can also do bodyweight exercises or any other form of exercise that keeps you moving the whole time. But focus on keeping your heart rate up.

Try this Bodyweight Circuit Routine! >>

High-Intensity Interval Training

High-Intensity Interval Training burns the most belly fat the fastest!

If you have a lot of belly fat to remove in order to see your developed abdominals, you should consider doing high-intensity interval training (HIIT) 2-3 days per week.

High-intensity training done 2-3 days per week, in the form of sprinting, burns the most belly fat the fastest. And, therefore, is the fastest way to get RIPPED six-pack abs! The problem is, most people are unwilling to put in that kind of work.

It is best to do sprints, but you can also do other forms of high-intensity cardio training such as cycling or jump roping. But, with any exercise you do, it MUST BE INTENSE.

An example is sprinting for 20-30 seconds, then resting for up to a minute. You can also do shorter and longer rest periods, but a 1:2 work to rest ratio works well with high-intensity exercise.

Again, this should only be done 2-3 days per week. And it replaces your moderate-intensity exercise for that day.

However you choose to do your daily exercise, just remember that it is the main piece to any weight loss, transformation or six-pack abs plan. However, there is still more to it.

Diet for RIPPED Six Pack Abs

You simply cannot eat your way to a six pack.

The next important piece to getting ripped is diet. Your diet is important and plays a major role in fat loss. But, it is not the main piece.

You cannot eat your way to a 6-pack from a high body fat state, without the use of exercise. Again, diet can only add in calories, it does not take them away.

Also, there is nothing magic about your diet that is going to suddenly make you lose fat or weight. It is as simple as calories in, versus calories out. If you eat more calories than you lose from exercise, you will gain weight. If you eat fewer calories than you use daily, you will lose weight.

However, when you lose this weight, you are more likely to lose muscle than fat. That is unless you give your body a reason to maintain the muscle mass you have.

This is because muscle is hard for your body to maintain. So your body tries to get rid of any extra muscle mass that is not important for survival. That is why it is important to do some amount of strength training, or resistance exercise, while on your diet. This will give your body a reason to maintain muscle mass and just burn off fat.

Strength Training for Six Pack Abs

The strength training you do does not need to be highly intense. And can be done as part of your training circuit at the gym.

If you choose to do that, do 10-15 repetitions per exercise on compound (multi-joint) exercises that use multiple muscle groups, for the greatest results. Things like squats, deadlifts, and presses.

Strength training should be utilized 3-6 days per week and be added to your other exercise activities; which are done afterward.

Create Your Own Workout! >>

Strength Training Programs! >>

More on Diet

Also, our diet should not consist of high-density foods with a lot of calories. For example, ice cream, cheesecake or other high-calorie desserts.

Also, avoid added sugars, because these change your hormones to where you will end up retaining, if not gaining, more body fat.

You can have some treats, but limit yourself to one day per week that you have something very sugary.

Also, avoid drinking your calories in things such as juices or alcohol. These add up calories quickly.

Try to eat a good combination of healthy, nutrient-dense foods, such as meat (white and dark), fruit, and vegetables.

Also, try not to overindulge in too many fruits or nuts all day, as those add up calories quickly as well.

Eat a wide variety of healthy foods, and just keep track of your overall caloric intake.

Review our Diet and Nutrition Principles! >>

More on Diet and How To Cut Calories. >>

Bodybuilding Six Pack Abs for men

Six Pack Genetics

A third and smaller piece to the puzzle is Genetics. Diet and exercise are the main pieces that take up most of the efforts. But you also need to think of other factors.

Genetics is an important factor. Some people are more predisposed to have less muscle growth and more abdominal fat. While, some people have very clean cut looking abs, almost naturally while others may not ever see them.

The genetics we have effect our metabolism to some degree and also shape how our abs look. So genetics is mentionable as a factor.

How To Train Your Abs

Train your abs for size, not endurance!

Also, you should train your abdominals for hypertrophy (size), if you want them to stick out more. If you train them for endurance, you are more likely to make them shrink than stand out.

They need to be built, not just worked!

Even through layers of fat, large abdominal muscles can give you some base look of a six-pack. So train your abdominals. Not so much with high repetitions like a cardio session, but more like other muscle groups; such as the biceps.

Do 3-4 sets of 10-15 repetitions of abdominal exercises that are difficult for you, 3-4 days per week.

It’s best to do weighted exercises such as weighted crunches or hanging leg raises. See more six-pack abs exercises and their descriptions here >> Ab and Core Exercises

Get our FREE Bodyweight Strength Training Guide! >>

Sleep More to get RIPPED

Sleep is very important for not only recovery from exercise, but also to regulate your hormones and rid you of unnecessary stress.

The final extra piece that needs to be mentioned is sleep.

Sleep is very important for not only recovery from exercise, but also to regulate your hormones and rid you of unnecessary stress. Stress leads to increased abdominal fat. And sleep alone can help greatly in decreasing your stress levels.

So make sure you are getting an absolute minimum of 7 hours of sleep daily. However, 8-9 hours per day is best.

How much Sleep do you actually need? >>


6 Pack Abs for women

Final Notes

Of course, there are many other small factors that can be added into your ripped six-pack plan, but these are the main ones:

  1. Exercise
  2. Diet
  3. Genetics
  4. Sleep

So there you have it! Your very own guide on how to obtain those sought after ripped six-pack abs. Now all you have to do is apply it!

You have to choose to go out and exercise on a daily basis. You have to choose to make a change in your diet and eat only what will help you reach your goals. Then you have to choose to put all the pieces together, such as getting to sleep on time every day. And you have to choose to go after the goals you set and achieve them.

Just remember, to work towards your goals every day, and you will soon reach the mountain top. Then be ready to look for the next one! Now, go change your world!

Keep getting stronger my friends!

Get our FREE Bodyweight Strength Training Guide! >>

Read more articles from the Strength Blog! >>

Related Articles:

6 Steps to Fat Loss Forever! >>

JACKED – How to get BIG and Strong! >>

SHREDDED –  How to get Lean and Cut! >>


Follow the Strength Blog to get updates on more great content like this!

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SHREDDED How To Get Lean

SHREDDED

How to Get Lean and Cut

If you workout, then we know you want to get SHREDDED; aka Lean, Cut, Aesthetic, Defined and Muscular. I mean, who doesn’t want to have 6-pack abs to show off? The thing is, as with everything in life, there is a right way and a wrong way to do it. This article will go over the best way of how to get lean while maintaining your hard-earned muscle mass. So, then you can look like Bruce Lee, Arnold Schwarzenegger, or the new Bodybuilding Mr. Olympia sooner than you think!

First: Get the best program for SHREDDED Lean Muscle! >>

Shredded How To Get Lean and Cut Fast

Read Part 1: JACKED Muscle Plan – How To Get Bigger! >>

First, this article is a continuation of our previous article, JACKED – How to get Big and Strong. In that article, we discuss your basal metabolic rate, activities for muscular growth and nutritional concepts to manipulate your weight. If you have not done so already, I recommend you go back to that article first to get a base for what we discuss here. Then you will have a basic understanding of how to get bigger and build muscle mass, properly.

This article will teach you how to maintain your muscle mass while losing body fat. So then you will look lean and shredded like a pro bodybuilder!


What does it mean to be SHREDDED?

So what do we mean by getting SHREDDED?

What most people want to do when losing weight or getting leaner is lose body fat while maintaining, or even increasing, muscle mass. This helps to give an aesthetic look that shows off the muscle you have already built. But, oftentimes people have a non-optimal way they go about losing body fat that also decreases their muscle mass.

So, before getting into the details of how to get lean, let’s review a little…

Metabolism Basics

“To lose weight you simply must eat fewer calories than you use.”

First, to lose weight you simply must eat fewer calories than you expend through your basal metabolic rate and daily activity, or exercise.

Your basal metabolic rate is the number of calories you expend without activity, or at rest. This rate can be raised by increasing your muscle mass; as muscle is calorie expensive tissue compared to body fat. That means your body has to work to maintain your muscle mass where fat tissue just sits around. This puts stress on your body to keep your muscles working.

So, if you want to increase or maintain muscle mass while losing weight, you must give it a reason to stay. You can do this by placing stress on the muscles, forcing them to be maintained.

Then, if you want to gain weight, you just have to eat more calories than you use daily. However, if you don’t stimulate muscle growth, then the extra calories will be stored as body fat.

This is the basis for using muscle mass to your advantage when manipulating your body weight. 

Designed for Survival

Our bodies are designed very efficiently and only have one goal in mind…survival. So, our body systems work in unison for us to be able to survive out in the wild on our own.

With this in mind, we were not designed to have a plentiful supply of food throughout the day. We can see this through our ability to absorb almost all of the nutrients we consume and our capacity to store body fat.

Our bodies were designed to be ready for fasting, or starved states. So everything we consume is absorbed and what we do not use is stored.

Body Fat Is Necessary

Knowing this, we can see that storing excess calories as body fat is a necessary adaptation for survival. However, that does not always fit into the current aesthetic goals of most people today.

Many people of today want to lose body fat but maintain muscle so that they can look good, or SHREDDED. The problem is our body does not care how we look. It just wants to survive. And, unless properly stimulated, body fat is more valuable to survival than muscle.

This is because muscle is energy costing and vascular, or has blood vessels. These characteristics of muscle make it difficult to maintain compared to body fat; which is stored energy that can be used for survival when needed.

This poses a problem for those trying to maintain their muscle while losing weight. But there is a solution…exercise!

How To Lose Weight

Overall, losing bodyweight is an easy concept to understand. It is just the opposite of gaining size. You just have to eat fewer calories than you expend daily.

This is easier said than done because many people do not like to feel hungry.

Still, what do people do to lose weight? They eat less and start to exercise more by doing a ton of “cardio”. This can work, but it is not the best way for your health or long term success.

If you exercise more, you must eat more, or be in caloric balance, to adapt to the new workload. Otherwise, you will not have enough energy to workout as hard as you should. Then you will lose muscle mass due to lack of nutrients.

Also, “cardio” is not the best way to lose weight.

Weight Training vs. Cardio

“Cardio burns calories today, muscle burns calories forever.”

Doing cardio is great for burning calories but it does not have long-lasting effects extending beyond 24-48 hours after training.

Think of this…cardio burns calories today, muscle burns calories forever. What that means is that when you do cardio you burn calories during and shortly after. However, the effects will wear off within 24-48 hours, depending on the intensity. Then you will have to do another session to get the same results.

When building muscle, though, the new muscle burns calories during your training session and every day thereafter as long as you maintain it.

Of course, resistance training and cardiovascular training should be used together to present the greatest results.

Shredded Lean Muscle Workout Program

SHREDDED Muscle Workout Programs:

The Best Muscle Building Workout Program! >>

All Strength Training Programs. >>

Train With Intensity

Just remember that whatever you do, it must be intense.

Resistance training must be intense enough to stimulate the muscle to grow or maintain itself. And your cardio should be done as high-intensity intervals. That form of cardio helps to maintain muscle mass while burning the most fat.

Overall, it is better to use muscle stimulating training that will cause growth in combination with some intense cardio training, such as sprint intervals, to obtain the greatest overall calorie deficit.

Training vs. Dieting

“Weight loss is NOT 10% training and 90% diet!”

How many times have you heard people say something like, “Weight loss is 10% training and 90% diet.”?

I’m here to tell you that is not true. Not even close! How can it be? Diet has limits much smaller than that of exercise. Plus, you do not get the same adaptations through diet as you do for exercise.

Diet affects your energy balance, but exercise affects everything.

Exercise influences your energy balance, muscular growth, hormonal changes, cardiovascular system, digestive system, central nervous system and so much more!

Still, don’t believe it?

Let’s think of it like this…an elite athlete is going to look like an elite athlete even on a poor diet. However, a sedentary person will not get a 6-pack no matter their diet.

Sedentary means “without exercise”. And remember, Walking is NOT Exercise!

Sedentary vs. Active

“When it comes down to it, exercise is what makes people look lean and SHREDDED.”

Sedentary individuals can be lean but they cannot have a strong muscular look without some form of exercise to create muscular growth. This is because diet does not influence your body as much as exercise and activity do.

Yet, it almost doesn’t matter what an endurance athlete eats because their energy expenditure is so high that even if they only eat what we consider to be “unhealthy”, they will still have low body fat. Assuming that their caloric intake to energy expenditure is balanced.

However, a sedentary individual that is in caloric and energy balance, meaning they eat the same amount of calories they expend through their basal metabolic rate and any activity, will be much more likely to lose muscle and gain body fat even on a healthy diet.

Diet only plays a role in energy balance and performance but has minimal influence on your ability to lose body fat alone.

Exercise, however, plays a major role in stimulating muscle and reducing body fat. So, when it comes down to it, exercise is what makes people look lean and SHREDDED.

Stimulate Your Muscles

Again, losing weight is as simple as eating fewer calories than you use to survive on or use for activity. This is true, but when losing overall weight on a caloric deficit you will likely lose muscle faster than you lose fat unless you give it proper stimulus.

If you stimulate your muscles for growth or at least put enough stress on them to be maintained, then you will lose less muscle and more body fat.

Again, your body just wants to survive. So if you put stress on your muscles to where they need to adapt by growing you will maintain your muscle mass while using your body fat to balance your caloric deficit.

This is beneficial in two ways: by allowing you to maintain your muscle mass and burning more body fat than you would have without the exercise.

Bodybuilding Workout Program to get Lean

SHREDDED Workout Plans:

Fat Burning and Muscle Building Workout Program! >>

Home Bodyweight Workout Program. >>

All Workout Programs. >>

Cut Back Calories

Now in order for this to work the best, and allow for the least muscle loss, you must make only small, incremental changes over a long period of time.

After you have built yourself up enough by eating enough to maintain your current activity load, then you can start cutting back calories to lose body fat.

You should start by being in a 200-500 calorie deficit while training in order to start losing weight. Then, only drop another 200-500 calories after it has stopped working. I recommend you start with 200 calorie change, then adjust as needed.

This should occur while doing intense exercises such as strength training, sports training or intense cardiovascular exercise, like sprints.

Whatever you choose, the exercise MUST be intense. Without enough intensity and volume, as discussed in the previous article, your muscle will not have enough of a reason to be maintained.

Also, you must continuously increase your total workload, so your body to be forced into muscular adaptation or maintenance.

With a caloric deficit and intense training, you can force your body to survive in a low body fat state, making you look lean and SHREDDED!

Eat More and Exercise More

“Eat more, exercise more, and then start to drop weight.”

For most people trying to lose weight, it is best to simply start increasing their workload through exercise. Start small and progressively increase over time for the best results.

As you increase your activity, you should actually eat more before trying to lose weight. This allows your body to adapt to the stresses of exercise while increasing your basal metabolic rate, before decreasing body fat. Basically, you need more calories to meet the energy needs of your new activity level.

Then, by eating more you will increase your muscle mass and basal metabolic rate so you can eat more calories than before. This allows you to have more room for free eating, or cheat meals. Then you can stay satisfied with little effect on your total caloric balance.

Which would you rather be?

This can be best viewed by thinking of two situations.

Situation #1: An individual trying to lose weight eats 2,000 calories daily on average. Then they cut out 500 calories per day to be in a deficit. After they plateau, they then cut out another 500 calories to lose more weight. They are now down to 1,000 calories per day which greatly limits the amount of food they can have to reach their nutrient needs and poses health risks.

Situation #2: An individual exercises and eats more calories until they reach a 3,000 calorie daily balance. They then have a much greater amount of calories they can cut down on to lose weight while still getting in enough food to be satisfied and healthy. Not to mention, they also gained more size and strength in the process. So, when they cut back calories they have more room for adjustments. Plus more drops they can do. And that is how the IFBB pro Bodybuilders do it, so it obviously works!

So the best approach is, eat more and exercise more, first. Then you can start to decrease your caloric intake by 200-500 calories while maintaining the same workload.

This allows you to eat more than you would have previously so that you can feel more satiated, while still allowing you to lose weight.

Eat more, exercise more, and then start to drop weight.

Final Notes on How To Get Lean

So, the next time you start on your goal to look lean and SHREDDED or hear of someone trying to lose bodyweight, you have an idea of what it takes.

I recommend anyone trying to get leaner does so with a partner. You can make each other accountable and help each other during the times when it gets hard. Just remember, consistency is the key.

Exercise intensely while consuming appropriate amounts of calories before starting to slowly decrease calories over time. As you reach your goals, keep training hard but then you may begin to eat more so that you are in caloric balance with your activity level, or excess to build muscle.

I wish you the best of luck and remember to keep getting stronger!

Read Part 1: JACKED Muscle Plan – How To Get Bigger! >>


SHREDDED Workout Plans:

Fat Burning and Muscle Building Workout Program! >>

Home Bodyweight Workout Program. >>

All Workout Programs. >>

Strong Muscle Mass

Related Get Lean Articles:

6-Steps to Fat Loss Forever! >>

RIPPED – How to get 6-Pack Abs! >>


Follow the Strength Blog to get updates on more great content like this!

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Diet and Exercise Made Simple

Diet and Exercise Made Simple

We all know diet and exercise are important. However, it doesn’t have to be hard! So many people make it out to be much harder than it really is. If you just do a little planning and put in the effort, your health and weight loss goals can be accomplished. 


Which is more important…diet OR exercise?

We all want to know! What is it?! What is more important for getting leaner, stronger, and for me to reach my health and fitness goals fastest? Do I need to focus more on diet OR exercise?

Answer: Neither!

Neither diet nor exercise trump the other. They are BOTH important if you want to reach your strength, health and fitness goals! They both work together to help create a healthy body. If you do one or the other well with little regard towards the other, you will not get near the results as if you worked both together. 

“Your diet helps to amplify the effects of exercise…”

Have you ever heard something like, “You can’t out exercise a bad diet”? Well, though exercise is highly valuable, and burns a ton of calories, it’s too easy for us to eat more calories than we can burn off. Also, if you have a bad diet, you likely will not have the energy to exercise enough to maintain a healthy body.


Have A Good Diet

Your diet helps to amplify the effects of exercise and gives you the energy to perform at your best. So, in order to perform your best, YOU NEED A GOOD DIET!

That doesn’t mean you should be stuck eating bland foods like chicken and broccoli every day, but you should put more thought into it than “oh look, ice cream has 2g of protein in it!”.

Your calories and their sources matter. Have a reasonable amount of fats, carbs, and protein if you want to perform your best and get the most out of your workouts.

DO NOT make one nutrient out to be “bad” and another the only thing you concern yourself with. Find an equal balance that fits your lifestyle and stick to it with little variation.


Do Real Exercise

“If you want to create change, you have to do things that are harder than walking your dog.”

If you don’t exercise you aren’t going to change much of anything. You can’t diet your way to a 6-pack while just sitting around or going through everyday activities. You need some amount of exercise no matter how clean your diet is.

Exercise not only burns calories, but it also creates numerous changes in your body, including hormonal, that changes how your diet affects you. If you want to look like you are fit and workout, then guess what? You’re gonna have to exercise, and exercise enough to create change.

WALKING DOES NOT COUNT!

Walking Is NOT Exercise!

If you want to create change, you have to do things that are harder than walking your dog! Even if you walk your dog uphill, that is still not considered exercise.

Do some strength training, go for a run, do calisthenics at home, cycle, or anything you enjoy. Do it multiple times per week and put in some strong effort so you can get some great results. This will amplify your results as your diet and exercise routine work together to create the most amount of change within your body. 


Make Progress Every Day

“You can do 1 push-up or squat today, 2 tomorrow, 3 the next day and so on.”

Your diet and exercise routine doesn’t have to be complex. Let it be simple.

Let go of the excuses, we all can make them, and get started today. Right now is the time to make a change. Tomorrow is too late!

Get up and do SOMETHING! Anything! Just move and work towards becoming stronger!

Start easy and progress forward by doing just a little more each day. You can do 1 push-up or squat today, 2 tomorrow, 3 the next day and so on.

You can run for 1 minute today, 2 tomorrow, 3 the next day and so on.

The Daily 30 is also a great choice and it was made specifically for beginners!

Whatever you do, continue to improve daily. Doing the same thing over and over will give you little results, plus it’s boring. Do something every day and work towards your goals!


Make Small Diet and Exercise Changes

“Most of us overeat at night due to under-eating throughout the day.”

When it comes to diet and exercise, keep it simple! Start with a simple diet change, like taking a multivitamin or drinking an extra glass of water every morning. Then you can move onto adding in a healthy snack during the day. Such as some fruit, vegetables or some nuts.

YES, I did say “add in” a meal before I said to take anything away. This is because most of us overeat at night due to under-eating throughout the day. If you add in a healthy snack/meal during the day when you need the energy, you will tend to eat less as night, which will make a big difference in itself!

For exercise, start with doing some push-ups, planks, squats, jogging, the Daily 30 or something! You MUST EXERCISE if you want to create change! This tends to be the hardest part for everyone, but it is extremely important! Diet and exercise go together.

Take it slow, but make a change! Your world starts to change the moment you start changing it! So let’s get to it!

Your world starts to change the moment you start changing it!”

Keep getting stronger my friends!

Strength to you,

Ryan J. Mathias

Owner and Creator of MathiasMethod.com

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Fat Loss Forever

6 Steps To Fat Loss Forever

Losing fat is hard when you don’t know what you are doing. Luckily, these simple 6 Steps To Fat Loss Forever, make it easy to lose weight and keep it off for good! Get ready to start burning fat and losing weight, like never before!


Step #1: Take a multivitamin and drink more water!

First, start by simply taking a multivitamin every day and drinking more water. This may seem simple, but it can greatly improve how you feel. Plus, vitamins, minerals, and water all help with fat loss by regulating your metabolism and helping you feel full. 

Choose a good multivitamin that has about 50% Daily Value for most vitamins and minerals, and try to work your way up to drinking 0.7 oz x Bodyweight (lbs) in water each day.

Do this for 1-2 weeks before continuing to step 2.

Learn more about vitamins and minerals or staying hydrated.


Step #2: Exercise More!

Next, you absolutely need to exercise if you want to lose fat. Your diet is important, but exercise is much more valuable, as it affects how your body reacts to food.

However, it is vital that you maintain a regular diet as you increase your activity level. If you start out by increasing your daily activity and cutting calories at the same time, then your body will not have the energy to exercise. Eat clean, but eat enough to be full and energized for your workouts.

You should do 90 minutes of moderate intensity exercise 5 days per week OR 30 minutes of vigorous intensity exercise 3 days per week OR a combination of these two.

Do this for 0-4 weeks before continuing on to step 3.

Learn more about these Exercise Guidelines.


Step #3: Improve Your Diet!

Before we cut out calories, we need to make sure that you can maintain a proper diet to fuel your increased activity levels. By improving your diet you will begin to improve your body composition, even if you maintain the same bodyweight.

Maintain this improved diet for at least 4 weeks before moving to the next step.

Learn more about how to improve your diet.


Step #4: Build Muscle!

In order to maintain your valuable muscle, it is important that you do a good amount of strength training while trying to lose fat. If you don’t, then you will lose that valuable muscle and have to work even harder to get it back.

Also, if you do some strength training, you do not need to do nearly as much cardio exercise.

Do this until you have built a solid base of muscle and strength before moving onto step 5.

Recommended Fat Loss Workout Programs:


Step #5: Cut Calories

If you are exercising regularly while maintaining a regular nutrient dense diet and have stopped losing weight, then you should start to cut out calories. NOT BEFORE!

Again, you need the energy to fuel your increased activity, then you can cut back when it stops working. 

I recommend you only cut out 200-500 calories from your daily intake and stick with that until it stops working. Then repeat. For most of us that is just cutting out one snack or part of a meal.

Learn more about modifying your caloric intake with these articles:


Step #6: Be Patient!

Unfortunately, fat loss just takes time. If you have built up many bad habits over the years, it is likely going to take a year or more to correct them.

Progress may seem slow, but any progress should be viewed as a success. This is not easy! So, be proud of yourself every day for taking on the challenge!


Other Fat Loss Articles:


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Walking Is Not Exercise

Walking Is Not Exercise!

Did you know that walking is NOT considered exercise? This is not just my opinion but standards set by the American College of Sports Medicine Guidelines (ACSM Guidelines). However, many people do not understand this. Which is why I made this video to help explain why…enjoy!


daily 30 2nd edition book The Daily 30: Bodyweight Exercise Routine

Learn how to move properly while you build strength, burn fat, decrease pain, improve your fitness, and prevent injury, at home or in the gym!

This is great for men, women, and children of all strength levels!

Learn More!


Walking Is Not Exercise Video Summary

Walking is not exercise as stated by ACSM (American College Of Sports Medicine) Guidelines!

The ACSM Guidelines state that the Exercise Minimums to not be labeled as “sedentary” (without exercise) are:


ACSM’s Guidelines – Weekly Exercise Minimums:

Intensity
% VO2 Max
Minutes / Day
Days / Week

Moderate 40-60% 30 min. ≥ 5

or

Vigorous 60-85% 20 min. ≥ 3

or

A Combination of these 2 Intensities

* Williams, L., Wilkins. (2014). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine. Ninth Edition. [Text]

Moderate Intensity Exercise: Running, rowing, swimming, hiking, cycling, playing sport at a pace that is it difficult to maintain a conversation. 

Vigorous Intensity Exercise: Sprinting, rowing, jumping, swimming, cycling, playing sport at a pace in which you cannot maintain a conversation.

Learn more!


So, walking is simply not intense enough to be exercise, or a “workout”, for most healthy individuals.

Walking can be exercise for those first learning to walk or the elderly who are losing their ability to walk. However, for most of the population, you need more intensity for it to be considered an exercise routine or workout.

Of course, walking does have some benefits, such as improved blood circulation, increased insulin resistance, and it obviously burns more calories than just sitting around.

However, for those of you trying to lose weight, build muscleget stronger, become more athletic, or reach your goals, your training needs to be done with greater intensity. Walking for exercise is just not enough!

If you are a beginner and don’t know where to start, you can start by getting my FREE Bodyweight Strength Training Guide that can give you a real workout with just a few minutes of exercise every day!

Now, go start a new challenge and take on the world!


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