How To Lose Weight By This Summer (2022) – 4 Effective Steps To Getting Shredded!

SUMMER SHREDDING BLUEPRINT

HIGHLY EFFECTIVE STEPS FOR QUICKLY GETTING A LEAN SUMMER BODY

THERE IS SO MUCH MISTAKEN INFORMATION OUT THERE ABOUT WEIGHT LOSS THAT YOU DON’T KNOW WHAT TO DO WITH YOUR TIME TO GET THE BEST RESULTS. WE WANT TO TAKE ADVANTAGE OF YOUR TIME TO ENSURE YOU GET THE MOST BANG FOR YOUR BUCK IN ORDER FOR YOU TO ACHIEVE YOUR GOAL:

1. MAKE IT AS SIMPLE AS POSSIBLE
2. QUICKLY AS POSSIBLE…

WHILE FOLLOWING SOMETHING YOU CAN KEEP IN YOUR PERSONAL LIFESTYLE, YOU WILL HAVE THE MOST SUCCESS!
LUCKY FOR YOU, I’VE DESCRIBED EVERYTHING HERE STEP-BY-STEP SO YOU CAN SIMPLY INTEGRATE THESE SCIENCE-BASED METHODS INTO YOUR LIFESTYLE.

SUMMER SHREDDING GAME PLAN:

STEP 1: MODIFY YOUR NUTRITIONAL BEHAVIORS

TO LOSE WEIGHT, YOU MUST BE IN A CALORIC DEFICIENCY [1]. MANY “FADDISH” DIETS PROMISE THAT “LOW CARB” OR “LOW FAT” MATTER MORE, BUT RESEARCH CONTINUES TO SHOW THAT HOW YOU MAKE UP THE CALORIES DOESN’T NECESSARILY MATTER [2]. WE HAVE A LOT OF FLEXIBILITY AND CAN TAKE MANY PATHS TO SUCCESS NOW THAT WE KNOW THIS. SO, LET’S TAKE THE BEST SUCCESS PATH FOR YOU KEY WEIGHT LOSS POINTS:

1. A CALORIC DEFICIT IS REQUIRED
2. THE MACRO RATIO DOESN’T MATTER ALL THAT MUCH (PURELY WEIGHT LOSS SENSE)

NO MATTER WHAT; YOU MUST CHANGE YOUR DIET TO ENSURE THAT THE CALORIES ARE REDUCED, AND WE MUST TAKE A FLEXIBLE APPROACH TO SUSTAIN IE. FOR THE LONG TERM, KEEP THE WEIGHT OFF

A. AVOID TRIGGER FOODS: THROW AWAY ANY FOODS YOU KNOW WILL CAUSE YOU TO BINGE. EXTREMELY AVOID SITUATIONS THAT MAY CAUSE YOU TO OVEREAT. ALLOWING YOURSELF TO HAVE A BETTER MINDSET WILL INCREASE YOUR SUCCESS CHANCES [3].

B. AVOID LIQUID CALORIES: LIQUID CALORIES ARE EASIER TO CONSUME FAST AND ARE NOT VERY SATISFYING. CONSUMING WHOLE FOODS OVER LIQUID CALORIES WILL KEEP YOU FULLER AND SATIATED LONGER NATURALLY, HELPING YOU KEEP YOUR TOTAL CALORIES LOWER [4].

C. EAT OUT LESS OFTEN: EATING OUT IS NEVER A SURE WAY TO KNOW EXACTLY HOW MANY CALORIES ARE IN YOUR MEAL. YOU CAN’T RELY ON FOOD PREPPERS TO WEIGHT YOUR PORTIONS EXACTLY CORRECTLY.

D. PLAN AHEAD OF TIME: EVERYONE HAS A BUSY SCHEDULE, AND YOU MAY BE HUNGRY AND NEED SOMETHING QUICKLY. YOU WILL BE LESS LIKELY TO CHEAT IF YOU CAN PREPARE YOUR MEALS AHEAD OF TIME BECAUSE YOU HAVE ALREADY MADE FOOD. CRAVINGS WILL BE STOPPED AND YOU WILL HAVE A STRUCTURED ROUTINE TO FOLLOW.

E. FOOD SUBSTITUTES: WE ALL LOVE SNACKS, AND THEY ARE NOT SOMETHING YOU MUST CUT OUT. READ THE LABBEL OF AN ALTERNATIVE THAT HAS LESS CALORIES INSTEAD OF INDULGING IN YOUR FAVORITE CHIP.

EXAMPLE: BAKED VS. FRIED CHIPS

F. FOODS SHOULD NOT BE CUT OUT: DECREASE THE PORTION SIZE OF YOUR FAVORITE FOODS RATHER THAN CUTTING THEM OUT COMPLETELY. YOU CAN REDUCE THE CALORIES WHILE STILL SATISFYING YOUR CRAVINGS FOR SOME OF YOUR FAVORITE FOODS BY DECREASING THE SIZE OF THE PORTION.

(UNLESS IT IS A TRIGGER FOOD, TOTALLY CUT THEM OUT)

IT DOESN’T HAVE TO TASTE BAD OR BE AWFUL JUST BECAUSE YOU’RE DIETING. TO REDUCE YOUR OVERALL CALORIES, JUST MAKE SOME OF THESE CHANGES.

THE WEIGHT LOSS KICKSTARTER PROGRAM WAS CREATED TO CALCULATE YOUR EXACT CALORIE AND MACRONUTRIENT REQUIREMENTS DOWN TO THE EXACT GRAM. ALONG WITH WEEKLY ADJUSTMENTS TO KEEP YOU FROM PLATEAUING.

STEP 2: BURN MORE CALORIES… FASTER!

SUMMER IS COMING, AND YOU DON’T WANT TO SPEND ENDLESS HOURS IN THE GYM; YOU WANT THE BEST BANG FOR YOUR BUCK. TO BURN MORE CALORIES, LET’S SHORTEN YOUR WORKOUTS!

A. SUPERSETS: SUPER-SETTING YOUR EXERCISES WILL HELP YOU BURN MORE CALORIES. COMPLETE A SINGLE EXERCISE, THEN PERFORM THE NEXT EXERCISE IMMEDIATELY AFTER WITHOUT REST, THEN TAKE YOUR REST AND THAT WOULD BE 1 FULL SET.

SUPER SETS CAN BE USED AS METABOLIC CONDITIONING, INCREASING WORK CAPACITY DUE TO THE SUPERSETS’ LARGE METABOLIC RESPONSE [5]

BURN MORE CALORIES FAST WHILE BEING MORE TIME EFFICIENT.

B. HIIT TRAINING: HIGH-INTENSE INTENSITY EXERCISE YOU CAN DO THE FOLLOWING WITH INTERVAL TRAINING:

TIME SAVING: BURN MORE CALORIES IN LESS TIME BURN CALORIES ALL DAY: HIIT TRAINING CAUSES AN “EPOC” RESPONSE, ALLOWING YOU TO BURN CALORIES CONTINUOUSLY ALL DAY.

AGAIN… TO LOSE WEIGHT, YOU MUST BE IN A CALORIC DEFICIENCY.

THIS CARDIO AND TRAINING STYLE WILL HELP YOU BURN MORE CALORIES ALL DAY AND IN LESS TIME. THERE IS AN 8 WEEK TRAINING PROGRAM IN THE WEIGHT LOSS KICKSTARTER PROGRAM THAT IMPLEMENTS THESE PRINCIPLES TO OPTIMIZE YOUR WEIGHT LOSS.

STEP 3: HUNGER MANAGEMENT: EASY DIET IF YOU’RE NEVER HUNGRY

I CAN GIVE YOU THE BEST PROTOCOL IN THE WORLD, BUT IT WILL BE OF NO VALUE IF YOU DO NOT FOLLOW IT. WINNING THE FIGHT AGAINST HUNGER AND CRAVINGS WILL MAKE FOLLOWING YOUR DIET EASIER.

A. ADEQUATE PROTEIN AND FIBRE INTAKE: MAKING SURE YOU GET ENOUGH PROTEIN AND FIBRE DURING THE DAY WILL KEEP YOU FILLED! PROTEIN AND FIBRE ARE MORE SATISFYING THAN A BASIC CARB AND/OR FAT MEAL, SUCH AS PEANUT BUTTER AND TOAST, ACCORDING TO RESEARCH. WITH THAT SAID, TAKE ADVANTAGE OF IT AND SPREAD THESE MACROS ACROSS THE DAY TO KEEP YOU SATISFIED.

BUT WARNING: BE CAREFUL. EATING TOO MUCH PROTEIN AT ONCE, IE. 40-80G AT ONCE, HAS BEEN PROVEN TO HAVE LESS SIGNIFICANT EFFECT THAN EATING 20G AT ONCE. I RECOMMEND CHANGING IT UP AND SEEING WHAT FITS YOUR LIFESTYLE BETTER AND IS MORE EFFECTIVE FOR YOU.

B. KEEP YOURSELF HYDRATED: THE MORE EXTREMELY ACTIVE YOU ARE, THE MORE WATER YOU WILL REQUIRE. TRY QUENCHING YOUR THIRST BEFORE A BINGE IF YOU MISTAKE DEHYDRATION FOR HUNGER. YOU MAY NOT ACTUALLY BE HUNGRY, JUST THIRSTY.

A FULL BELLY WILL ALSO HELP YOU FEEL LESS HUNGRY. AS YOU CAN SEE, A LOT OF THESE POINTS WORK TOGETHER, AND YOU CAN EASILY IMPLEMENT A LOT OF THEM AT THE SAME TIME.

C. HIGH-VOLUME FOODS: A LARGE SALAD WITH INCREASED VOLUME WILL BE MORE SATISFYING THAN A CALORIE-DENSITY HANDFUL OF CANDY.

THE BONUS IS THAT YOU GET YOUR MICRONUTRIENTS AND MAY BE ABLE TO GET MORE FIBR, EVEN IF YOU ADD PROTEIN SOURCES SUCH AS [EX BEEF, CHICKEN, OR TOFU PIECES].

(FOODS WITH A HIGHER VOLUME ARE IN GENERAL MORE MICRONUTRIENT DENSITY AND FIBE)

DIETING WILL BE MUCH EASIER AND ENJOYABLE IF YOU CAN SUCCESSFULLY CONQUER HUNGER. YOU’LL LEARN MORE ABOUT A SUSTAINABLE DIET IN THE WEIGHT LOSS KICKSTARTER PROGRAM, AND AS A BONUS, YOU’LL RECEIVE MY “BATTLING HUNGER” E-BOOK FOR FREE!

STEP 4: DO THIS AS A BONUS! GUARANTEED RESULTS!

HUMAN STARVATION CANNOT BE OVERCOME… IT’S CALLED DEATH. IT’S EXTREME BUT TRUE – I SAY THIS TO ENSURE YOU THAT WHAT MATTER MOST IS CALORIES IN VS CALORIES OUT.
WAS IT ALSO SAID THERE WOULD BE NO FOOD RESTRICTIONS?
… I’M SERIOUS ABOUT THIS; THE DOSE CONTAINS THE POISON, AND IN OUR CASE, THE DOSE CONTAINS CALORIC INTAKE.

WE MUST BE REALISTIC, EVEN THOUGH I DO RECOMMEND GETTING THE MAJORITY OF YOUR CALORIES FROM MICRONUTRIENT DENSE FOODS. YOU STILL WANT TO ATTEND SOCIAL ACTIVITIES AND MAYBE HAVE A DRINK OR TWO ON THE WEEKEND. THE BEST DIETS ARE THE ONE’S YOU CAN KEEP FOR A LONG TIME, WITHOUT THE NEED TO CRASH AND REBOUND.

I’LL BREAK THINGS DOWN HERE IF YOU’VE NEVER TRACKED YOUR FOOD BEFORE. STEP-BY-STEP

WITHOUT USING A CALORIES/MACRO CALCULATOR, HERE’S HOW TO DETERMINE YOUR MACROS:

STEP 1: FOR A WEEK, RECORD EVERYTHING YOU EAT AND DRINK IN AN APP LIKE MYFITNESSPAL.

STEP 2: WEIGH YOURSELF EVERY DAY FOR A WEEK IN THE ACCURATE WAY:
-WHEN YOU GET UP IN THE MORNING -BEFORE YOU CONSUME ANYTHING -AFTER YOU HAVE USED THE WASHROOM (IF POSSIBLE) NOTE: WEIGHT FLUCTUATION IS TO BE EXPECTED.

STEP 3: DETERMINE YOUR DAILY CALORIE/MACRO INTAKE

STEP 4: EVALUATE THE WEEK’S WEIGHT TREND – IF YOU LOST WEIGHT, THE NUMBERS ARE GOOD! -CALORIES/MACROS MUST BE REDUCED IF YOU GAINED OR MAINTAINED WEIGHT.

STEP 5: SLOWLY CHANGE YOUR CALORIE/MACRO INTAKE…. THEN REPEAT STEPS 4 & 5 EVERY WEEK.

TO ENSURE A SUSTAINABLE DIET, ONLY MAKE SMALL CHANGES EVERY WEEK. IF YOU ARE CONSISTENT, YOU WILL ACHIEVE YOUR GOAL OVER TIME.

LAST BUT NOT LEAST, DO NOT STRESS OVER WEIGHT FLUCTUATIONS AND BE PATIENT. AT A CONTEST PREP RATE OF 3-8 LBS PER MONTH, IT IS NORMAL FOR ME TO LOSE 3-8 LBS IN A MONTH. TAKE IT SLOWLY BECAUSE THIS IS THE MOST EXTREME!

-AVOID CRASH DIETING

-AVOID AN UNREALISTIC DIET

-MAKE REALISTIC DIET ADJUSTMENTS

-IMPLEMENT FOODS YOU ENJOY

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