Loss Fat Program

I have this fat loss program that may just do the trick but It is not going to be easy though. I hope to follow the schedule strictly if I want to see the results fast.

According to normal textbooks, if one want to burn unsightly fat, one must exercise with low intensity for a long duration. This is because fats are the preferred fuel for less intense activities, while carbohydrates and other rapid sources of energy are reserved for more demanding physical ventires, such as sprinting or weight training.Well, it does not carry over to real-world results.

If you notice the physiques of typical sprinter or marathon runner? They do have chiseled, muscular bodies and they may rarely train aerobically while marathon runner have smooth, sligh builds even though they spends hours in their fat burning zone. The fact is, SPRINTING is the ideal muscle-building/fat-burning workout because it taxes your muscles so much. That is why in IPPT, there is shuttle run. if one don't use muscle. one lose it. When one sprint, one use muscle to such a powerful extent, they reposnd by growing bigger and stronger,which eventually shifts your fat-burning engine into overdrive,

No wonder why average treadmill walked has skinny arms and a gut whereas the sprinters have that lean muscle look?

I do some research and will follow this schedule but or course the would some adjustments to my daily life.

The AM workout

MON 10 second of sprinting, 2 minutes of walking/jogging, Repeat for a total of 10 cycles.
TUES 10 second of sprinting, 2 minutes of walking/jogging, Repeat for a total of 10 cycles.
WED OFF
THURS 10 second of sprinting, 2 minutes of walking/jogging, Repeat for a total of 10 cycles.
FRI 10 second of sprinting, 2 minutes of walking/jogging, Repeat for a total of 10 cycles.
SAT 10 second of sprinting, 2 minutes of walking/jogging, Repeat for a total of 10 cycles.
SUN OFF

THE PM WORKOUT

MON Weight training followed by cardio (running,biking, ellitical trainer,etc) for 15 minues at 85% of max heart [MHR]
TUES Cardio for 25 minutes at 85% of MHR
WED Weight training followed by cardio (running,biking, ellitical trainer,etc) for 15 minues at 85% of max heart [MHR]
THURS Cardio for 25 minutes at 85% of MHR
FRI Weight training followed by cardio (running,biking, ellitical trainer,etc) for 15 minues at 85% of max heart [MHR]
SAT Cardio for 25 minutes at 85% of MHR
SUN Off

For week two, simple repeat the am workout but add 5 second to each sprint interval and reduce the walk/jof interval by 10 seconds. Perform the PM weight training workout as listed but added 5 minutes to each cardio workout

For week three, simple repeat the am workout but add 5 second to each sprint interval and reduce the walk/jof interval by 15 seconds. Added 5 minutes to each cardio workout

The sample weight-training workout
CHEST / Bench Presses / 10 to 15 reps
BACK / bent-over rows / 10 to 15 reps
DELT / Side laterals Dumbell presses / 12 to 15 reps to failure
TRICEPS / Lying trieps extensions / 10 to 15 reps
BICEP / Dumbells Curls / 10 to 15 reps
QUADS / Squats / 12 to 15 reps
HAMSTRINGS / Lying Leg Curls / 10 to 15 reps
CALVES / Standing calf raises / 15 to 20 reps
ABS / Crunches / 25 reps

Calculate calories intake.
My body weight: 160lbs
Protein Needs: 160gm per day
160gm of protein x 4 calories per gm = 640
640 calories / 0.3 = 2140 calories per day
2140 calories x 0.45 = 963 carb calories [ 241 gm carbs ]
2140 calories x 0.25 = 535 fat calories [ 60 gm of fats ]
[ Note: 1 gm of carbohydrates or protein = 4 calories, 1 gm of fat = 9 calories]

Sample Caloric intake for 160 pounder. I am going to drop my total by 100 calories each day perweek, but still maintain the 45/30/25 ratio of carbohydrate, protein and fat.

WEEK 1 WEEK 2 WEEK 3
Mon 2140 2040 1940
Tues 2040 1940 1840
Wed 1940 1840 1740
Thurs 1840 1740 1640
Fri 1740 1640 1540
Sat 1640 1540 1440
Sun 1540 1440 1340

Now I have to look for the recipe research for whole week ranging from 2140 to 1340.

In reality, this blog will be rich with information or tips on weight-training , weight loss, diets and food as well as looking good. And of course my daily ramblings on improving my physique.

Tips to lose fat faster.
- Drink 8 ozof water before a meal
- Consume a whey protein shake after every workout. This will preserve your muscle without interfering in fat-burning effects of exercise.
- Eat the majority of your carbs before noon
- Drink one gallon of water a day
- limit saturated fats from animal sources, such as pork, beef and full-fat dairy products.
- Focus on fats from healthy sources ( fish, olive oil, flaxseed. etc)
- Consume 3 gm of omega-3 fatty acids
- Avoid high-glycemis carbs
- consume a fat-burning thermogenic one hour before every workout for energy and to enhance fat metabolism.