Weight Loss Program - How to Lose 20lbs In 30 Days (part 2)

Obviously, doing regular cardio helps as well. It not only helps you burn excess calories, but also improves your cardiovascular health, and helps improve your endurance. But ask yourself this: what’s easier?

1. To eat whatever you want, and spend a few extra hours doing cardio to burn off the excess calories you had, or
2. To eat healthy and clean, and only spend 30 minutes doing cardio?

So, why only 30 minutes of cardio? Research shows that high intensity training for shorter periods of time is more effective at burning fat than low intensity, long duration training, and the higher the intensity of the cardio, the greater the fat loss.

I’m not an expert on nutrition and diet, and I’m not going to pretend to be one either, so you’ll have to look to other parts of this book for better advice and information. But, I can give you a basic rundown of the most basic essentials of nutrition. There are three basic nutrients you need to know:

1. Protein – is made up of amino acids, and is what helps build muscle tissue. Each gram of protein you eat gives you 4 calories.
2. Carbohydrates – is the fuel used for energy, and each gram of carbohydrate also gives 4 calories.
3. Fats – fats are packed with calories compared to proteins and carbohydrates. Each gram of fat contains 9 calories.

On a cutting diet, here’s how to estimate how much calories you should be consuming each day. Take your body weight, and multiply by a factor of 10 to 12, and that how much calories you should be consuming each day. For example, for a person who weighs 200lbs, the amount of calories he/she should be taking is daily is:

200 X 10 = 2000 to 200 X 12 = 2400
So, this individual should be getting about 2000 to 2400 calories daily. Now, as you progress in your weight loss, the amount of calories you need will also reduce with the drop in body weight. Let’s say after 2 months, this person’s body weight drops to 180lbs, he/she will need 1800 to 2160 calories daily. Pretty simple math.

The Simple Weight Loss Plan

Well, I don’t have a one month, day by day plan laid out for you. However, keep reading and you will see a plan that you can use any day and everyday. Pick from one of the fat burners listed above in the fat burners section, and also, take that along with CLA. Let’s just pick Xenadrine EFX and CLA just as an example.

Week 1: (intense cardio 3 to 5 times, each session for about 30 minutes)

1 Xenadrine Pill before breakfast
2 CLA soft gels with breakfast

2 CLA soft gels with lunch

1 Xenadrine Pill Mid afternoon

2 CLA soft gels with dinner

Notes: for week one, I always recommend taking only half the recommended dosage by the manufacturer. This is the “testing the waters” week, to see how your body reacts to the fat burner you choose to use. If all goes well, then in week 2 and beyond, go up to the full recommended dose, and if you feel you cannot handle it well, then I would suggest stop using the fat burner. It’s not worth risking your health to lose a few pounds.

Week 2 to 4 and beyond: (intense cardio 3 to 5 times, each session for about 30 minutes)

2 Xenadrine Pill before breakfast
2 CLA soft gels with breakfast

2 CLA soft gels with lunch

2 Xenadrine Pill Mid afternoon

2 CLA soft gels with dinner

Typically, CLA supplements will recommend you take about 3 to 5 grams a day; however, from my experience and all the feedback I’ve had, taking 6 to 9 grams a day will be more effective at cutting down body fat, especially around the waist area.

For the fat burner use, regardless of which one you choose, I wouldn’t recommend taking it longer than 8 to 10 weeks. After this time, you body develops a certain tolerance for the stimulants, and prolonged use can lead to chemical dependence on the fat burner, and if you ever do decide to use the fat burner again, wait at least 6 to 8 weeks before going back on. Waiting longer is even better. As for CLA, since it’s a dietary supplement you can choose to take it as long as you want. I should point out to you that generally, you need to stay on CLA for at least 1 month for results to start showing. So be patient.

Although fat burners can help you to lose some fat, but you should never rely on them to do the work for you. You need to be disciplined about your diet and exercising. Make healthy eating and exercising a regular part of your lifestyle – you’ll be glad you did! Good luck!

>> Click here for Tom's Burn the Fat Feed the Muscle program

Weight Loss Article - Part 1
Weight Loss Article - Part 2
Weight Loss Article - Part 3

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