To Prevent Gaining Weight After Weight Loss The Acsm Recommends Quick Weight Loss Plan – Lose 7 Pounds in 7 Days With Proven Techniques Used by Fitness Models

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Quick Weight Loss Plan – Lose 7 Pounds in 7 Days With Proven Techniques Used by Fitness Models

This strategy is a proven weight loss plan that fitness models use to lose weight as fast as they want. Fast weight loss is possible, it’s not just hype, you’re the only reason why it won’t happen. Here, your goal is to lose 7 pounds a week. In other words, you should make a percentage of 24500 calories at the end of the week which is equal to 7 pounds (1 pound = 3500calories). Well, let’s do this.

The average American daily food intake was 3790 calories for the years 2000-2002 according to the FAO (Food and Agriculture Organization) of the United Nation. Many people who want to lose weight quickly are consuming more calories. American Sports Hall of Fame (ACSM) The guidelines for minimum safe calorie intake are 1200 calories for women and 1800 calories for men for effective weight loss.

Even if you are an American woman, you can create a calorie deficit of 2590 (3790 – 1200) calories from the total calorie consumption during the day. That leaves 910 calories to burn in one day to reach your goal, and we haven’t even taken into account Resting Metabolic Rate (RMR) and physical activity, which tells you how many calories you burn in a day. .

I know many of you are thinking “Easier said than done”. Well, like I said this is a proven method, you just have to follow the rules and the results will follow.

Rules to keep calorie intake low and increase performance:

· Divide daily calorie consumption into 5 – 6 small frequent meals with breakfast as the largest portion of the meal and the last meal before bed as the smallest portion. These meal frequencies will help you control hunger and cravings and more importantly increase your appetite.

· Drink green tea before every meal to burn fat for energy and control appetite.

· It should always be eaten in its natural form and as food. Do not take processed foods, pharmaceuticals, or even fruit juice, even at home. Avoid junk food completely. Eat less salt and fat (good fat only).

· Eat a balanced diet with the right nutrient composition. Your daily nutrient composition should be 45% carbohydrates, 40% protein and 15% fat.

· Drink at least 8 – 10 glasses (1.8 – 2.2 liters) of pure water.

· Avoid alcohol for at least a week.

· Sleep uninterrupted for 7 – 8 hours a day.

Food #1 Amount Calories Protein(g) Carbohydrates(g) Fat(g)

shredded corn 1.5 cups 216 5.4 50.1 2.1

milk 1.5 cups 135 12 18 1.5

strawberries 1/2 cup 23 0.5 5.2 0.3

Food #2

Oatmeal or quaker oats 2/3 cup 200 10 36 4

white fruit (good) 4 68 14 1.8 0

Food #3

chicken breast 4 oz 198 35.1 0 5.1

green beans 6 oz 50 2 12 0

Food #4

Fish 4 oz 170 26 0 6.6

Asparagus 10 spears 40 4 6 0

linseed oil 65 0 0 0 7

Food #5

chicken breast 3 oz 143 26.5 0 3.8

Spinach 1 cup 42 5.4 6.8 0.4

Green beans 5 oz 41 1.9 11 0

Total 1388 142.8 146.9 30.8

*1350 Calories sample meal

Eating and controlling daily calories is not enough for your weight loss goal. The truth is, you can’t lose weight and maintain a healthy body without working out.

To lose weight fast you should follow a different exercise routine called High Intensity Interval Training (HIIT). This exercise routine not only burns maximum calories during exercise, but also burns calories even after training up to 24 hours called Excess Post – Exercise Oxygen Consumption ( EPOC). It only takes half an hour of exercise.

To reach this level of EPOC we need to follow a cycle of aerobic exercise consisting of 1 – 2 minutes of high intensity training followed by 1 – 2 minutes of low or moderate intensity training. For example, 1 – 2 minutes of jogging followed by 1 – 2 minutes of jogging.

When you are doing your maximum intensity session you should reach your maximum respiratory rate and you will lose your breath. After this is a low intensity or mild cool down phase, the cycle continues for 30 minutes. Include 5 minutes of warm-up at the beginning and 5 minutes of cool-down at the end of the session.

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