There’s no shot of me writing this perfect the first time. Well I can tell anyone exactly what to eat and do it will work every time, but that’s not really the problem. So I’ll write it as many times as it takes till it resonates. This time I’m gonna keep it simple.
Step1.
Figure out your BMR, Basal Metabolic Rate. This number will represent the amount of calories you burn doing nothing each day. You can google “bmr calculator” to get this number… but I HIGHGLY recommend getting this ~$20 body composition scale from Amazon that can give you a better estimate based upon the amount of muscle mass it calculates you to have. This scale will estimate how much muscle and fat you have, ultimately the amount of muscle mass you have is far more important as a percentage than how much you weigh. My body fat is currently below 10% from doing exactly what I am saying in this article.
Step 2.
Get a fitness tracker or apple watch, if you already have one great. If not here is a link to fitness trackers on amazon.
Step 3.
Download Myfitnesspal.
Step 4.
You are going to want to sync the scale and the watch to your phone and to myfitnesspal. Myfitnesspal will then tell you how many calories you have burned total for the day. An apple watch with an iPhone can give you this information in the heath/fitness apps however myfitnesspal allows you to easily track all of the calories you consume… no matter what you consume or where. It literally has an entry for every fast food or chain restaurant item or steak or mac and cheese or fruit or vegetable. If you have an apple watch and iphone, this stuff is really easy. You want to consume less calories than you burn, i.e. a calorie deficit. This app make’s it all sync real time everyday, the app is free, they have a paid version but you don’t need it. The greater the calorie deficit the faster you will lose weight, I recommend up to 1000 calories, much more and you may quit or burn more muscle than you want.
Step 5.
Burn fat. The best way to burn fat is to exercise at 60-70% of your max heart rate. This zone burns the most fat. Your max heart rate is 220 minus your age. You want to be at 60-70% of that. I’m 37, so my ideal fat burning heart rate is about 115-130 beats per minute. I achieved this heart rate best by rucking. Rucking is walking around with weights via a rucksack or weighted vest. Everything you ever want to do in life requires walking, doing this will make you better at anything you want to do. You can burn the most fat and build muscle. However, if you are really overweight you may not need weights, you may simply need to walk. As you lose weight though, your heart rate will drop so you will need to walk uphill, walk faster, or walk with weights. You can do whatever exercise you want, but this is the easiest and easiest to stick to. Perhaps take some friends or coworkers with you or call someone while doing it.
Here is a link to a great weighted vest … personally I’m using the biggest CamelBak they make with plate weights in the back and some other stuff to get up to 40lbs.
If you’d like to take some supplements for motivation , fat burning, then I suggest this from Bucked Up, I’m a Bucked Up Ambassador , but before that I used many of the ingredients in here on my own, I would buy each one and mix it and still do on occasion. The mucuna pruriens in here converts directly to dopamine and is very useful in my opinion, energy drinks often use a similar amino acid called L-tyrosine to achieve a similar effect. …. btw all of these links I could potentially get paid for if you were to use. Clicking this image below will get you 20% off this item and anything else you’d like to order from Bucked Up at anytime, let me know if you have questions.
Overview:
Your BMR plus the calories you burn each day need to equate to less than what you consume each day. If you want to burn the most fat then stick to a heart rate of 60-70% as long as you can each day and this can be done by simply walking. If you are really overweight, you may just want to burn as many calories as you can however you want for awhile. Do this and wait for months and then come back to me if you want more specific help. Thanks!
