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The best fat loss program

The beach body - everyone wants one, but most will not succeed in getting one. This is not usually due to a lack of effort. Rather, most people don't know how to properly plan a workout routine designed to promote maximum fat-loss. A well designed fat-loss routine is multi-faceted; there are many variables that determine how successful one will be at losing fat. Before someone even so much as looks at a treadmill or a weight, they should examine their diet.

Diet
The diet that is used on a fat-loss program is the ultimate determining factor on whether or not you will lose the weight. All the running in the world won't do a thing if you are taking in excess calories (especially from the wrong sources such as sugars).

Besides focusing on staying in a caloric deficit, a fat-loss diet should be based around the following:

  • High protein (1-2g per pound of bodyweight)
  • Low to moderate carbs (low carbs on non-training days, moderate carbs on training days)
  • High EFA's
  • As little sugar as possible.
  • No carbs after 6 PM!

By following a diet such as this one, you are priming your body to burn fat instead of muscle. By cycling your carbs, your body gets the nutrients it needs on your strenuous workout days, and you don't consume unnecessary carbs on your easier, non-training days.

The high amount of protein helps to keep your body in an anabolic state and wards off catabolism. EFA's are essential due to the fact that you will be taking in lower carbs than usual. The EFA's help to give you energy and to keep your metabolism running optimally. The last thing you want when dieting is a slow metabolism.

Sugars are predominantly stored as fat, so you want to avoid them at all costs. The one time sugars are OK to have is post-workout, when an insulin spike will serve you well. One of the most important things about this diet plan is the 6 p.m. carb cutoff. By not eating carbs at night, your body depletes your glycogen stores while you sleep.

When you wake up and do your cardio, your body will turn to your stored fat for fuel since there is little to no muscle glycogen left to burn.

Workout
The best fat-loss workout is a mix of heavy training and cardio. I believe that training heavy is the best way to train when dieting for a few reasons. One, I believe that heavy weights are the best for building muscle and improving strength. If you can keep your strength gains going up while dieting and doing your cardio, you are in for one successful fat-loss outcome.

I would set up my trainers on a three day, M/W/F training split. The days would be divided up as upper body days and lower body days. This would have you training upper body twice the first week and lower body twice the second week, which is a good way to shock your muscles.

The split focuses mainly on compound movements, which helps to keep your body releasing growth hormone and to ensure as much strength and muscular growth as possible while dieting. It is important to keep a logbook of your exercises. Note the weight that you used and the number of reps that you got on each and every exercise.

This will help you to track your progress and determine whether or not you are dieting too hard or not (if your poundages begin to drop quickly and steadily, you are dieting too hard and should examine your diet). The key is to take it slow when dieting, which will allow you to keep almost all of that muscle you worked so hard to build.

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