How Much Body Fat Do I Have To Lose?

Calculate How Much Body Fat To Lose

 

If your goal is lose weight, get ready for a competition, or simply look better there are many ways both healthy and unhealthy to go about achieving your goal. how much body fat do I have to lose

Two of the most common ways which are not only unhealthy but also unsustainable are crash dieting and fad dieting.

With crash dieting you can lose weight relatively fast but at a cost. Let’s say you lost 20 pounds in 20 days, the first 6-10 pounds would be fluid while the rest would be fat and muscle.

So rather than lose your precious muscle you’ve worked so hard to build, in my opinion a sound strategy that includes a fat-burning training program and an individualized, nutritionally balanced meal plan works best.

First, you should set some physique goals for yourself.

What body fat percentage do you want to achieve?

Once you have that number the next step is to figure out how close you are to your goal. Without getting into all the ways to check body fat let’s cover the most effective ones; underwater weighing (quite costly), bio-electrical impedance analysis (BIA), and the skin-fold technique.

Once you know your current body fat percentage you will need to figure out how many pounds you need to lose to reach your goal.

Use the following formula:

  1. Current body weight x current body fat% = fat weight
  2. Current bodyweight – fat weight = fat-free weight
  3. Fat-free weight / desired  % of fat-free mass = goal weight
  4. Current body weight – goal weight = weight loss goal

Here’s an example, let’s say you weigh 195 pounds with a current body fat percentage of 15 percent and your goal is to achieve 10 percent body fat. Your goal weight will be composed of 10 percent fat and 90 percent fat-free mass.

So how many pounds do you need to lose?

Let’s do the calculation:

195 lb x .15 = 29.25 fat weight

195 lb – 29.25 = 165.75 fat-free weight

165.75 / .90 = 184.16 lb

195 lb – 184.16 lb = 10.84 lb

As you can see to achieve 10 percent body fat, you would need to lose 10.84 pounds. Now the key is you want those 10.84 pounds to be fat pounds so you want to minimize muscle loss as much as possible.

In addition to your diet, which we will cover in the next post, working out benefits you in three ways:

  1. Working out improves your rate of fat burning – Each workout can burn as much as 300-400 calories or more depending on your level of intensity not to mention the calories you burn doing cardio.
  2. Working out raises your resting metabolic rate – After you workout, your RMR stays elevated for several hours. With high intensity workouts this can go on for over 24 hours!
  3. Working out preserves muscle – Working out is one of the best ways to ensure you are losing weight from fat rather than from muscle.

There’s no question that you can lose weight by cutting calories but without working out you risk losing muscle as well. In addition, cutting calories too much can sabotage your efforts and actually slow down your metabolic rate.  Now that you know how much weight you need to lose let’s cover the number calories you need to consume to lose weight.

The good news is there are sound nutritional strategies that you can implement to lose body fat and retain muscle.  The best part is you don’t have to starve yourself, deprive yourself, or severely restrict calories to achieve your goal. Stay tuned!

For workouts tips, pro interviews, discount supplements, customized diet/workout plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

Top 4 Workouts To Burn Fat, Build Muscle, And Get Stronger

Workouts to Burn Fat

 

Are you one of those bodybuilders that dread doing cardio?

You are certainly not alone; I admit that I struggle constantly with staying on that treadmill for an hour. workouts to burn fat

But what if I told you that in a fraction of the time you spend on a cardio machine you can do a workout that can make your body become a calorie burning furnace for hours and hours afterwards.

Workouts that not only torches body fat but also builds muscle, strength and conditioning.

About two years ago I was introduced to these types of workouts from Coach Dos Remedios, a Certified Strength and Conditioning Specialist (CSCS) with NSCA.  After learning about cardio strength training and the benefits of the “afterburn” effect I was hooked.

Doing these high intensity training (HIT) workouts to burn fat along with my regular weight training helped me lose over 40+ pounds in just two months.

Now don’t confuse “short” with “easy” because these workouts are far from being easy. Seriously, they will kick your butt and you’ll sweat like a pig in a bacon factory.

So is this type of training for you?

Most people think it’s for young people, athletes, and MMA fighters. This couldn’t be further from the truth. You can adjust your workouts whether you are a first timer or competitive athlete. For us bodybuilders all of these cardio strength training workouts have proven to be extremely effective at shedding fat without risking the loss of valuable muscle mass.

If your #1 reason for not working out is not enough time then you will definitely love these workouts to burn fat. Check out a study done by Martin Gibala, PhD, a professor of kinesiology at McMaster University of Canada. It shows some amazing results when comparing steady state cardio versus high intensity intervals and I think you’ll be shocked. cardio strength training

Finally, it allows you to get off the boring cardio equipment and experience something new and challenging each and every time.  Don’t get me wrong steady cardio should still be part of your workout regimen but for a fast fat burning workout you can’t go wrong with this.

The top 4 workouts to burn fat, build muscle, and get stronger are:

  1. Complexes
  2. Density training
  3. On and Off Circuits
  4. 24s

You may have heard Terry Crews from the movie Expendables talk about how he did 24s when training for the movie. Have you taken a look at his physique lately?

To keep this post short and sweet I’ll be covering Complexes so stay tuned for the next post on Density Training.

Complexes are the Mac Daddy of cardio strength training workouts and my personal favorite. Complexes are two or more exercises performed back-to-back with no rest.

For example, my favorite barbell complex consists of eight exercises all done back-to-back, 8-10 reps per exercise (80 reps total) with 90 seconds rest in between each complex set. The exercises are curls, upright rows, shoulder press, squats, bent over rows, lunges, shoulder press and reverse curls.

By the time I finish four complex sets I’ve done over 320 reps in less than 25 minutes and my body is literally toast.

Here are a few simple rules when doing complexes:

  • Exercises should follow a smooth transition done back-to-back
  • You cannot put the barbell, dumbbell, or kettle bell down until the complex is finished.
  • Use one weight for the entire complex set. No changing weight loads.

For starters begin with 2-3 exercises and about 2-3 complex sets.  Try a barbell complex doing an alternating lunge, shoulder presses, and bent over row.

If you stick to these workouts to burn fat, you can expect to see dramatic changes to your physique, conditioning, and strength that you never would have imagined.

Are you ready to torch some body fat?

For workout tips, pro interviews, discount supplements, custom diet plans, motivation and support submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for bodybuilders all over the world providing top level workouts, supplements, nutrition, news, resources, and motivation.

How To Fit In Fitness With Your Busy Schedule

Fitting In Fitness

 

We Americans are always rushing, pressed for time and energy.  So how do we find the time and energy to stay fit? fit in fitness

By making fitness fit into your life.

If that means putting the treadmill and weights in your living room or the TV in the basement, do it. If it means pairing up with a friend or coach to hold you accountable, do it.  If it means doing a video in the privacy of your own home or stepping into a gym for the first time, do it.

There are SO many ways to fit in fitness!!

We’ve ALL heard this one……park further out in the parking lot rather than driving around for 5 minutes trying to get a closer spot.

Do a few jumping jacks or pushups whenever you start to mentally beat yourself up for not working out or eating too much.

Even standing up rather than sitting during a task can help by burning more calories.

I meet SO many people who are ready to jump in head first when they decide to get in shape.  No carbs, an hour of cardio a day, no soda, no candy, etc.

Got to love the concept and the inspiration, but that approach almost NEVER works beyond a few days.

The key is consistency and perseverance.  If the only way you can bring yourself to be consistent is to do little bits and pieces of activity, so be it.  Jump in, do the bits and pieces wholeheartedly, with intensity and consistency!

For workout tips, pro interviews, discount supplements, customized diet plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

 

About the author

Kim WathenKim Wathen, M.S. is a competitive bodybuilder, personal trainer, nutrition consultant, college professor, writer, and founder of Fitness and Fuel. Her articles and posts have been featured in Racer X and many other publications in the fitness industry. As a competitor, Kim is nationally qualified for the Masters Nationals in Pittsburg.

Do You Really Need Supplements to Get Ripped?

Supplements to Get Ripped

 

Nothing can replace hard work, strict diet, and cardio when you want to get ripped. If you supply your body with the nutrients and the right diet along with hard work in the gym, it will pay off dividends greater than any supplement can. supplements to get ripped

But diet and training alone will only take you so far. At some point, you will probably want to supplement your diet in order to give your body fat-burning nutrients and energy-boosting fuel that you can’t get from food sources alone.

If you’re going to do a high intensity workout or some serious cardio, you will need both energy and endurance. Otherwise, you may find yourself getting tired much faster, or experience a level of muscle soreness that may hinder your next workout.

Keep in mind the majority of energy and fat burning supplements on the market today include some form of stimulant such as caffeine, herbal sources of caffeine and related compounds like guarana, yerba mate, and kola nut, green tea (also a source of caffeine), capsaicin (red pepper), asian ginseng, bitter orange (specifically, the ingredient synephrine), etc.

The most effective supplements to get ripped contain a combination of other ingredients such as L-Arginine and Creatine. Since these types of supplements work extremely well, they are the only ones you will need.

First, L-Arginine is an essential amino acid that supports the production of Nitric Oxide, a compound that increases workout energy.

In a nutshell, nitric oxide acts as a vasodilator, it helps open up your blood vessels and improve blood flow into your muscles during and after your workouts. Supplements like BPI 1MR contain extremely concentrated doses of Nitric Oxide Agonists.

The more oxygen-and-nutrient-rich blood you can supply to your hard-working muscles, the greater your workouts will be in the gym. In other words, L-Arginine gives you the energy and endurance you need to supercharge your training and sweat off the excess fat.

Secondly, after muscles absorb creatine, they convert it into adenosine triphosphate, or ATP, which is the juice that gives muscles energy during a workout. So increasing creatine levels might help you push a few more reps than usual. Supplements such as Hemo Rage contain creatine and L-Arginine.

Some fat burning supplements to get ripped such as Rezolution, rely more on stimulants to raise your body’s temperature, metabolic rate and the amount of calories you burn in order to help you burn fat and get ripped.

When you raise your metabolic rate you will burn more calories during the day, even when your body is at rest.

While eating the right foods, in the right combinations and right proportion, is key to burning fat and getting ripped, energy and fat burning supplements can help you get the edge you need to shed those last few stubborn pounds.

For workout tips, pro interviews, discount supplements, custom diet plan, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for bodybuilders all over the world providing top level workouts, supplements, nutrition, news, resources, and motivation.

 

Is Your Workout for Summer Getting You Beach body Ready?

Workout for Summer

 

Summer is here and the time has come to kick back and relax under the sun. It’s time for beach days, barbecues and pool parties, and for bodybuilders these activities also mean one thing: it’s time for the shirts to come off and to showcase that workout for summerrock-solid physique you’ve been working on all year.

No one wants to be walking around with a soft, smooth and flabby body, and for the next month or two, all of those serious lifters will be shifting into “get ripped” mode.

So how exactly do you “define” a muscle?

The only way to “define” a muscle is by lowering your body fat level in order to make your muscles more visible. Body fat reduction can be achieved in two ways:

1) Modify your diet – You should lower your overall caloric intake during your workouts for summer to around 15x your bodyweight and focus on consuming smaller meals more frequently throughout the day. Personally I aim for every 2-3 hours. This will keep your metabolism naturally raised at all times and will keep your body in a constant fat burning state.

Limit your intake of saturated fats and simple sugars, and focus instead on consuming lean sources of protein and low glycemic carbohydrates. It is also very important to keep your water intake high at a level of around 0.6 ounces per pound of bodyweight.

A great tool that I use on my iPhone to track my daily calories is a free app developed by MyFitnessPal. It’s simple to use and even allows you to enter your workout routines. For you techies out there you’ll love that it has a bar-code scanner so you can easily find foods you’ve eaten too!

2) Perform proper cardio workouts – You can always use the traditional method of moderate intensity cardio in 30-45 minute durations. But if you want to maximize your body’s fat burning capacity and also minimize the muscle loss that inevitably accompanies a fat burning cycle, focus on shorter cardio workouts performed at a high level of intensity.

This type of workout for summer will shoot your resting metabolism through the roof and will allow you to burn maximum amounts of fat even when you are at rest. I recommend 3-5 high intensity cardio sessions per week, spaced at least 8 hours away from your weight workouts if possible.

One of my favorite tools that I use to track my heart rate and calories burned during my workouts is the Polar FT40 Men’s Heart Rate Monitor Watch (Black).  When I do high intensity cardio I can easily hit my target heart rate and also track how fast I recover. Personally, I like this model the best because using the chest strap provides a much more accurate reading compared to the stand alone watch monitors.

Your workout for summer training needs to focus on:

1) Training with heavy weights and low repetitions to build maximum muscle mass.

2) Modify your diet and implement high intensity cardio workouts to eliminate body fat and create visibly harder and more defined muscles.

I’ll see you at the beach!

For workout tips, pro interviews, discount supplements, custom diet programs, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for recreational, competitive, and aspiring pro bodybuilders, fitness, figure, and bikini athletes all over the world providing top level workouts, discount supplements, nutrition, news, support, motivation and promotion.