A. Jessica must be in a caloric deficit.
B. Jessica at the very least must eat LESS calories than she burns off. So if she’s burning 1560 calories a day, she must at the very most eat 1559 calories a day.
It really is quite simple. Eat less food than you burn off and you’ll lose fat.
But if you want to lose it FAST (and if you’re reading this article, then you clearly do) multiply your bodyweight in pounds by 10 and that’s the amount of calories you should eat each day.
So sticking with the Jessica example, Jessica should eat 1300 calories per day since 130x10=1300. On average, Jessica is burning 1560 calories a day so by eating 1300 calories, she’s put himself in a caloric deficit of close to 300 calories.
By sticking with this plan, Jessica will lean and toned in no time.
Any deficit higher than this (like 400-500 calories) is too large, as it will turn the body into “famine mode” and actually retain fat due to fear of starvation.
A deficit any smaller (such as 100-200) would work, but it would take a lot longer to melt off the flab.
So like the movie, 300 is an awesome target for a caloric deficit to burn fat fast :)
2. You must do High Intensity Interval Training (HIIT)
In short, HIIT is explosive cardio.
When you do HIIT, you are pushing your body to its absolute maximum capacity in short intervals.
Traditionally, people have used steady state cardio to burn fat, such as jogging or the treadmill.
And although both of these can work, they are not optimal if you’re seeking to burn fat fast while keeping your curves
Last April, the New York Times posted an article regarding a study done at Master University in Hamilton, Ontario.
These scientists found that after studying 3 groups of 25 men each, “One minute of arduous exercise was comparable in its physiological effects to 45 minutes of gentler sweating.”
Basically, you can burn more fat in 60 seconds of HIIT than almost an hour of jogging!
So if one minute of HIIT can get you the same effects that 45 minutes of moderate exercise does, imagine what 10, 20, 35, 45 minutes of HIIT can do for your body?!
If you’re looking to get rid of that flab in your body quickly, you must commit to at least 10-20 minutes of HIIT cardio 3-4 times per week.
If you stick with the cardio machines, you’re not optimizing fat loss.