Lose 7 Pounds in 7 Days - Fitness Models and Bodybuilders Methods

These proven strategies are used as a quick weight loss plan by fitness models and bodybuilders to lose weight quick naturally anytime they need it. Quick weight loss is definitely possible and that is what models and bodybuilders do all the time whenever there is a competition or a requirement. The only reason stopping it from happening would be you and your believe. I will show you how to lose 7 pounds in 7 days without any struggle.

At an average in America, the per day calories consumption counts to 3790 calories for the years 2000-2002 according to FAO (Food and Agriculture Organization) of the United Nation. Interestingly, many people who want to lose weight quick are taking even higher consumption of calories than the average consumption.

On the other hand, the American College of Sports Medicine (ACSM) guidelines for minimum safe level calorie consumption is 1200 calories for women and 1800 calories for men. What I wanted to point out is that even if you are an average American women, you can create a calorie deficit of 2590 (3790 – 1200) calories just from your total calorie consumption in a day. That leaves you with a mere 910 calories to burn in a day to achieve your goal, and we haven’t considered Resting Metabolic Rate (RMR) or physical activities yet, which accounts almost 50% of calories burn in a day. I know most of you are saying “It easier said than done”. Well, I would like say that this is a proven strategies and you just need to follow the rules and the result follows.

Rules to maintain minimum calorie consumption and increase metabolism:

* First of all you need to break up your total daily calorie intakes into 5 - 6 small frequent meals with breakfast as the largest portion of the meal and the last meal before bedtime the smallest portion. These meal frequencies help you control hunger and binges and more importantly increase your metabolism.

* Take self brewed green tea before every meal which help to burn fat for energy (shift in the utilization of energy) and control hunger drastically.

* You should always take food in its natural form, and that is the way it is suppose to be taken. Do not take processed or preservative food including fruit juice, even home made because the calorie density i much higher. Avoid junk foods at all cost. Take less salt and fat but do not abstain from good fats.

* Maintain a balance diet with the right nutrient composition. The composition of your daily nutrient should be approximately 45% carbohydrate, 40% protein and 15% fat.

* Always drink adequate water of 8 – 10 glass (1.8 – 2.2 liters of pure water).

* Keep away from alcohol for at least a week ( I find this hard).

* Sleep uninterrupted for 7 – 8 hours everyday.

Dieting and restricting your day calories is not enough to lose weight effectively. You need to understand the fact that you can never lose weight permanently and maintain a good physique without exercise.

A highly recommended exercise used by models and bodybuilders is High Intensity Interval Training (HIIT). This exercise routine will burn maximum calories during the workout and also keep burning calories even after the workout up to 24 hours which is referred as Excess Post – Exercise Oxygen Consumption (EPOC). This exercise consist of 30 - 60 seconds of high intensity cardio like sprinting followed by low or moderate intensity of cardio.

While performing your high intensity session the target is to reach your maximum heart beat rate to the point of losing your breath. Then you slow down with the moderate or low intensity cardio for the stipulated period of 30- 60 seconds and repeat the cycle.

This is exactly what fitness models do to lose weight rapidly. When you follow these rules closely, you can quickly lose 7 pounds or more in a week. Needless to say, your effort and determination will give you what you want.

Lose Weight Tips – Foods Calorie Guide and Caloric Intakes and No Dieting

With the right strategies and principles, weight loss is very simple. Don’t fall for hype created by weight loss industries. The truth and only way to lose weight correctly is good information based on calorie, nutrition, and exercise.

I going to share the top 5 Easy lose weight tips that are simple and practical with guaranteed result when followed closely. Believe me, it is not difficult to weight loss when you know what to do and does it. However, I am not saying it is easy and the foods calorie doesn’t count and you can eat as much as you like.

People spend billions of dollars every year for easy and effortless miracles, like popping a pill to lose weight. People response well when a product claims it to be “easy, quick, fast and effortless” because they don’t want to sweat for it.

Sorry to disappoint, if that is what you are looking for. We don't want to add additional problem to the already existing health problems. Here are the top 5 Tips:

1. What is your daily calorie requirements

The most important milestone to lose weight effectively is the ability to calculate your daily calorie requirements. Remember, you lose weight only when there is a calorie deficit. Which means you lose weight when your calorie expense is more than your calorie consumption. This is still true even if you live on junk foods. I am not encouraging you to eat junk foods which is the major cause of obesity across the globe but that is a reality.

Depending on factors like weight, age, gender, basal metabolic rate, lean body mass, genetic variables and physical activities calorie requirements will very from one person to another.

Once you know your daily calorie needs to maintain the same weight or lose weight, start counting the foods calorie you consumed to get to your goal. For weight loss to occur reducing 15-20% of calories consumption below your maintenance level is a safe approach. Fasting and extreme dieting is not a solution to weight loss because your body will go into fat storing mode.

2. Always Maintain a balanced diet

It is impossible get a lean body by avoiding any nutrients including fat because our body needs them all. What is most important is to take all nutrients in an appropriate quantity for developing a healthy lean body. The general recommendation by scientist and expert is 40% carbohydrate, 40% protein and 20% fats combination of nutrients.

The most important calculation from your nutrient ratio is calculating your protein requirement and the rest can be adjusted. A recent study shows that you need at least 1 gram of protein for very pound of body weight.

3. Always Maintain 5-6 small meal frequency per day

When you eat and digest food you burn calories which is known as the thermic effect of food. If you want to speed up your metabolism naturally, the trick is breaking up your total daily calorie needs into 5-6 small meals.

Eating frequent 5-6 small meals a day with a gap of 2.5-3 stabilizes your blood sugar and insulin levels consistently keeping your body in the fat burning mode. Frequent small meal help avoid craving and binges which is a concern with 2-3 meal frequency a day as you cannot control hunger. Frequent small meals also control fat storage because you are eating only what is required with controlled portion of meal which otherwise will be converted into body fat.

4. Cardio and weight training is the answer to lean body

You can never get a good result with your weight loss goal without including cardio exercises and weight training. Cardio exercise is one the best method to burn off those unwanted body fats very easily. You burn maximum calories with cardio than any other type of exercises during the workout. A cardio routine of 30-40 minutes for 4-5 times a week is a good start for weight loss.

Weight training is a must to lose fat permanently. Weight training is not only about building muscle and stamina for bodybuilders and athletes. The lean body mass (LBM) is directly proportional to the resting metabolic rate, the number of calories you burn at rest naturally. You burn more calories with increased metabolism when you gain more muscles even at rest. If you stop lifting, your muscle may shrink but it will not turn into fat which is a common misconception. Muscle and fat are completely two types of different tissue.


5. Drink enough water or die

Everyone knows that we need to drink an average of 8-10 glasses (1.8 – 2.3 liters) of water a day for smooth functioning of our body. However, very few people are actually following what is known to be vital and essential.

Our body comprised of 60-70% of water, and it requires sufficient supply of water to perform every body functions (digestion, circulation, respiration, absorption, excretion, etc). This is the reason why we cannot live for just a few days without water but we can live without food for weeks and months.

When you are dehydrated, your body systems start retaining water and the waste products are not flushed out by your kidneys. When this occurs, your liver interferes to overcome the overload work. At this point the role of the liver is divided and effects the efficiency of it own role, such as burning fat for energy.

Lack of water will decrease your strength and capacity for quality workouts to burn calories. Make it a habit to drink plenty of water before, during and after workouts to get the best out of you.