And if you've already read part 1 then lets get right into part 2,
The actual HOW to burn fat.
Then here we go again......
the ONLY way to burn fat is to consume less calories than you're burning,
regardless of what Taubes hypothesises,
Aaragon and all the studies he recites and references PROVE that calories in < calories out is still the ONLY way to shift fat.
So where do we start?
Well first of all you need to know how many calories you're burning per day on average.
Once you have that then you can start to eat less than you're burning,
And once you eat less than you burn CONSISTENTLY you'll start to lose weight.
In part one I shared the fact that 1lb of fat is worth 3500 calories,
Ergo if we just want to shift 1lb of fat we need to burn 3500 calories MORE than we consume over any period of time,
Let's say we want to lose 1lb of fat a week. (which is healthy fat loss by the way and if anyone tells you any different they probably have a magic fat loss pill they'retrying to sell you, and we all have friends who've had a history of falling for those scams, you may even be that person)
This would mean if we eat 500 less calories a day than we burn we will hit our goal of 1lb fat loss in that week. Want to lose 2lbs a week? Just consume 1000 calories less than you're burning HOWEVER if this means you'll need to drop your calories below 1200 I personally do not recommend you do this.
Just read from 'ergo' again.
So how can you find out how many calories you're burning per day?
Either get the my fitness pal app and follow the simple instructions OR go to any BMR (NOT bmi) calculator site and you'll get your number (how many calories per day you're burning) here's a link to one you could try (No affiliation and please click link at your own risk) http://www.calculator.net/bmr-calculator.html .
Once you have that number you'll need to multiply it by an other number based on your activity level.
Choose which one best describes you below:
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
Eg my number if I want to MAINTAIN weight based on everything above (my bmr x 1.725) is 3062 (little bit more than the governments RDA for an average male adult which is a measly 2000 calories, which is why I also disagree with most of what the government and the 'health' programs on the TV say but that's another topic for another day).
For now back to you and your fat loss.
By now you should have how many calories you burn per day and also how many calories you need to eat per day if you want to lose fat (500 calories less that your second number (first number is BMR second number is BMR x activity level.)
You haven't done it have you?
Go and work out your number and then come back where I'll list below my favourite type of exercise that shifts fat like nothing else.
So now for the best bit...
The best type of exercise to shift the fat FAST!
The best type of exercise to burn fat is.......
Whatever you enjoy that you can consistently do at least 4 times a week.
I've had clients shed fat training for triathlons and marathons and I've had clients strip fat playing squash, I've had clients strip doing just weights and I've had clients strip fat from mixing weights and cardio.
I had a 6 pack when I was playing golf 6 days a week, I had one when I ran the London marathon and I also had one during my body building days, I also have one now and I'm training for all round performance and health. (I've also carried a lot of fat over the years too)
So if you're here looking for the magic pill, powder or potion,
or the one and only way to exercise for fat loss,
Then I'm sorry to say you won't find it here.
There is no secret,
Just science and hard facts.
Eat less than you're burning,
And do exercise that you enjoy consistently,
Can training at high intensity with resistance help?
Yes, but only if you enjoy it.
Because if you don't enjoy it you will not be consistent.
And if you're not consistent you will not get results.
Any question leave them in the comments below.