How I lost 22 lbs of weight and belly fat in 2 months
>If you’re interested fully comprehensive program that I used for losing as much body fat as I want by following a smart, scientifically designed training and nutrition program, then you need to take a minute and read THIS:
A Secret to Lose Your Belly

Hi it's Michael here. I'm going to do something in this post that I almost NEVER do.

I'm going to share with you part of a real-life experience and education that I learned from following a weight loss program. Again, this is something that I VERY rarely do... (so feel special and loved).

It's a small part of a bigger equation, so keep that in mind as you read it.

This little chunk of information is a great example of how to use "cheat day" to actually increase your fat loss efforts and keep your metabolic rate higher. This is basically strategic planned overeating at certain times while keeping overall weekly calorie intake where it needs to be for fat loss.... and it shows how I lost 1-2 lbs a week.

Read on it...

First of all let's first talk about calories for weight loss.

Calorie is not bad—just misunderstood! Most people who use the word calorie simply don’t know what it means. Also, in my experience, most people to go pale at the mere mention of the word. Especially when I mention it, people will get uninterested immediately. You should see the faces I get. Based on those facts alone, I would eliminate calorie from the English vocabulary if I could.

It's been said that people who consume more calories than their bodies burn will gain weight. It's been a misunderstood word. There other factors contribute to how we burn calories.

So what is Calorie? According to a dictionary: "A unit of heat equal to the amount of heat needed to raise the temperature of 1,000 grams of water by one degree Celsius. This unit is used as a measure of the energy released by food as it is digested by the human body."

We burn calories also in other ways. Our body needs energy from food—calories—to perform many functions, the most obvious of which are physical activity and exercise. However, the body also requires energy to function at the most basic level: to breathe, digest food, and maintain organs and systems. If you want to know a calorie value of food you are taking, then go to Caloriecount website. They have lots of food calorie information in their database. You just type the food you want and you will see the nutritional information.

So how many calories should I eat each day? I’ve provided formulas for you to calculate your approximate daily caloric needs in order for you to have an idea of how many calories you need per day to maintain the same weight. You can then adjust appropriately in order to lose weight. To lose weight you simply reduce it 500-750 calories or to gain weight just add 500-750 calories.

Here is the katch-McArdle Formula. It is the most accurate formula because it takes into account the specific individual factor of lean body mass. You'll have to know your body fat mass. I have found a great website for calculating body fat. Here it is: Body Fat Calculator. Here is how to get your daily calorie intake:

BMR = 370 + (21.6 X lean mass in kg)

You can then multiply your BMR by the activity multiplier.

Activity Multiplier:

Sedentary = BMR X 1.2 ( little to no exercise)

Lightly active = BMR X 1.375 (light exercise: 1-3 days a week)

Moderately active = BMR X 1.55 ( moderate exercise: 3-5 days a week)

Very active = BMR X 1.725 (intense exercise: 6-7 days a week)


Example of me when I was at 71 kgs with 53.35 Lean body weight in Kg, and Moderately active. My Daily caloric requirements for weight maintenance would be:

BMR = 370 + (21.6 X 53.35kg) x 1.55 = 2359 calories/day

In order for me to lose weight I reduce my daily calorie intake by 500.

Daily Calorie intake for fat loss: 2359 - 500 = 1859 calories/day.

Now that you have a clear idea of how to calculate your calories. Eat your daily calorie intake for fat loss for 6 days and on the 7th day you can overeat(cheat day) without calculating calories. Just eat and eat. It's not only good way to lose body fat but also a good way to stay on track. When you think about a few more days to go when you can eat as much as you want.

During my cheat days. I ate Ice cream, spaghetti, chocolates, and anything that is high on calories. It's like a reward for yourself when you achieve 6 days of low calorie diet.

Warning. DO NOT reduce your calories by more than 750 and go below 1600 Calories for men and for women DO NOT go below 1200 calories. It's not healthy on the long run. Lowering your calories Lower than those will make your body suffer. I hope you get a lot of value from this information.

If you're PARTICULARLY interested in learning in losing as much as body you want and the program I've followed where I lost 22 lbs of weight and my belly fat in 2 months It's a "must read", and you can download it online and be reading it in about 5 minutes. It's here:
A Secret to Lose Your Belly


Hope you enjoyed this post and share your thoughts on the comment.