That vacation, that trip, hell even summer is rapidly approaching. Pretty soon, you will be on the beach and the time will come for you to remove your shirt. If you’re looking to have a shredded physique that makes the opposite sex go wild for you, there are three critical things you MUST do in order to get there.
There are tons of little things you could or should do to help speed up your fat loss (such as supplements and cold showers) but without these big three, no amount of ice baths or diet pills will save you. I’ve trained NFL athletes, bikini models and average joes alike and those who managed to stick with these 3 pillars have gone on to sculpt incredible physiques in a relatively short period of time. You can do the same.
1. You must be in a caloric deficit
In simple terms, you must burn more calories than you consume. For example, if all you ate today was a banana (approx. 80 calories) and you burned 100 calories, you’d be in a caloric deficit of 20 calories. Of course, the above example was meant to be easy to understand, not an instruction manual. Assuming you don’t weigh 8 pounds, you’re going to be burning more than 100 calories and be eating a lot more than 80 calories a day.
So how many calories do you burn per day? If you live a “sedentary” lifestyle (just a fancy way of saying you are mostly inactive) and you’re only exercise comes from getting out of bed in the morning and walking to the fridge for lunch, you still will most likely be burning your body weight in pounds times 12 in calories.
So if you’re 22 year old male and weigh 150 pounds with a normal desk job, you can safely assume you’re burning about 1800 calories a day (150×12=1800). And while I’m giving you math homework and getting all educational on your ass, allow me to give you a word problem: If Johnny wants to lose some fat and weighs 150 pounds & burns 1800 calories a day…
A. What must he do to lose weight?
B. How many calories should he consume per day?
Too much work? Ok just see below…
A. Johnny must be in a caloric deficit.
B. Johnny at the very least must eat LESS calories than he burns off. So if he’s burning 1800 calories a day, he must at the very most eating 1799 calories a day.
It really is quite simple. Eat less food than you burn off and you’ll lose fat. But if you want to lose it FAST (and if you’re reading this article, then you clearly do) multiply your bodyweight in pounds by 10 and that’s the amount of calories you should eat each day. So sticking with the Johnny example, Johnny should eat 1500 calories per day since 150×10=1500.
On average, Johnny is burning 1800 calories a day so by eating 1500 calories, he’s put himself in a caloric deficit of 300 calories. By sticking with this plan, Johnny will get ripped fast as hell. Any deficit higher than this (like 400-500 calories) is too large, as it will turn the body into “famine mode” and actually retain fat due to fear of starvation.
A deficit any smaller (such as 100-200) would work, but it would take a lot longer to melt off the flab. So like the movie, 300 is an awesome target for a caloric deficit to burn fat fast.
2. You must do High Intensity Interval Training (HIIT)
In short, HIIT is explosive cardio. When you do HIIT, you are pushing your body to its absolute maximum capacity in short intervals. Traditionally, people have used steady state cardio to burn fat, such as jogging or the treadmill. And although both of these can work, they are not optimal if you’re seeking to burn fat fast.
Last April, the New York Times posted an article regarding a study done at Master University in Hamilton, Ontario. These scientists found that after studying 3 groups of 25 men each, “One minute of arduous exercise was comparable in its physiological effects to 45 minutes of gentler sweating.”
Basically, you can burn more fat in 60 seconds of HIIT than almost an hour of jogging.
So if one minute of HIIT can get you the same effects that 45 minutes of moderate exercise does, imagine what 10, 20, 35, 45 minutes of HIIT can do for your body?! If you’re looking to get rid of that flab in your body quickly, you must commit to at least 10-20 minutes of HIIT cardio 3-4 times per week. If you stick with the cardio machines, you’re not optimizing fat loss.
3. You must get 8-9 hours of sleep per night
This third pillar of “must do’s” for fat loss often gets overlooked and ignored by the fitness community as a whole. There’s just nothing flashy or sexy about getting to bed on time. In fact, it almost sounds kind of soft. It sounds a lot cooler to say “Team no sleep!” or “I’ll sleep when I’m dead.”
In truth, if you want to burn fat as fast as possible you need to let your body have its optimal recovery time. Most people know that your muscle is built OUTSIDE of the gym on your rest days. Similarly, when you get the proper amount of sleep, you're putting your body in “prime time” fat-burning mode to melt off stomach flab in your next gym session. The fancy term is that you’re speeding up your “metabolic rate” which just means you’ll burn calories faster when well-rested. Moreover, studies have shown that the more you sleep, the less hungry you are during the day. Therefore, you’ll be much less likely to binge when the late night cravings hit.
So let’s recap: if you want to burn fat as fast as possible, there are 3 key ingredients you MUST have. First, you must burn more calories than you consume per day. This means you must be in a caloric deficit, which you can calculate by multiplying your bodyweight in pounds by 10. Second, you must do HIIT cardio for 10-20 minutes a day, 3-4x per week. Last, you must be getting 8-9 hours of sleep per night.
Without these three, no supplement or ab machine will help you. Anybody who tells you otherwise is either wrong or lying to you.
You can hit me up on IG at @KingKeto or Snapchat me KillerCarter187 if you have any questions. Be sure to leave a comment below, I'd like to hear your thoughts and complaints.
Good luck soldier.