{"id":7786,"date":"2020-12-04T06:00:26","date_gmt":"2020-12-04T12:00:26","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=7786"},"modified":"2020-12-03T19:23:27","modified_gmt":"2020-12-04T01:23:27","slug":"the-best-3-methods-to-burn-fat","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/the-best-3-methods-to-burn-fat\/","title":{"rendered":"The BEST 3 methods to burn fat"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Do you often find yourself wishing you could have the metabolism you had in high school?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do you dream of losing that baby weight you\u2019ve held on to for years?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Or, maybe you look at your body and just feel like it\u2019s soft and shapeless?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do you want to change but don\u2019t know how?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Have you tried every method under the sun and failed?\u00a0<\/span><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"1170\" height=\"659\" src=\"https:\/\/www.youtube.com\/embed\/4DQO50kzNC4?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p style=\"text-align: center;\"><b>If any of this sounds familiar, you are going to want to watch this video \ud83d\udc46!<\/b><\/p>\n<p style=\"text-align: center;\"><b><i>We have a foolproof 3-STEP process that is guaranteed to help you lose fat.<\/i><\/b><\/p>\n<p style=\"text-align: left;\"><span style=\"font-weight: 400;\">Whether you have 100 pounds to lose or are struggling to drop those last 5 pounds of belly fat, this 3-step process is backed by science .. and works!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s a method our staff has personally followed for years and the formula we use with all of our clients. It has helped people just like you shed hundreds of pounds that they thought they would never lose. We are excited to share it with you today!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We will even be answering<\/span><b><i> some of the biggest questions we receive when it comes to dieting.<\/i><\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">What diet is best for fat loss.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">How to determine YOUR individual calorie needs.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">How to calculate and count macros for weight-loss.\u00a0<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>FOOLPROOF 3-STEP FAT BURNING PROTOCOL<\/b><\/p>\n<p><b>STEP 1:<\/b><b>\u00a0 Determine How Many Calories YOU Need<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><\/span><span style=\"font-weight: 400;\">This first step is not only most important, it\u2019s also the most controversial and confusing.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Diet is a frustrating word for most people because<\/span><b><i> we live in an age of OVERLOAD.<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">While one doctor may preach a plant-based diet, another says that carbs and sugar are the enemies. Then a different highly credentialed expert says you can\u2019t build fat-burning muscle without a ton of carbs. Another big diet trend we see is intermittent fasting, but then you have others that swear you have to eat every 3 hours starting the second you wake up. <\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Then you have your friends and family that have seen results by hopping on the latest diet fad like paleo, keto, or carnivore.. so you think that must be the answer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Are any of these methods wrong? No!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pretty much all of the diets we just mentioned have their own individual benefits to them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But <\/span><b><i>none of them are magic<\/i><\/b><span style=\"font-weight: 400;\"> either!!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If appropriately done\u2026 <\/span><b>ALL <\/b><span style=\"font-weight: 400;\">of these dieting methods share <\/span><b><i>ONE THING. <\/i><\/b><span style=\"font-weight: 400;\">It is THE THING that is most important no matter what diet you follow.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And that is&#8230; <\/span><b><i>CALORIES!<\/i><\/b><\/p>\n<p style=\"text-align: center;\"><b><i>Your total daily calorie intake is what matters when it comes to losing fat!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Despite what you may believe, you can <\/span><b>l<\/b><span style=\"font-weight: 400;\">ose weight eating carbs!<br \/>\n<\/span><span style=\"font-weight: 400;\">You can<\/span> <span style=\"font-weight: 400;\">lose weight by the eating foods you enjoy!<br \/>\n<\/span><span style=\"font-weight: 400;\">You can eat 3 times a day, or you can eat ten times a day, and still lose weight!\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><b>You just have to know how many calories your body needs\u00a0<\/b><b>before it starts storing them as fat.\u00a0<\/b><\/p>\n<p><b>INDIVIDUAL CALORIE NEEDS<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is probably going to sound complicated at first. We are going to break it down in the easiest way possible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Be patient! Once you absorb this information, we promise that <\/span><b><i>it\u2019s pretty simple.\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t try to figure out your numbers as you read. We suggest you just read first and then come back later with pen, paper, and a calculator to crunch your calorie numbers.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And don\u2019t worry, the next two fat loss steps we are going to give you after this one are much easier!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To understand how many calories you need, <\/span><b><i>you first need to understand\u00a0<\/i><\/b><b><i>what a calorie is.<\/i><\/b><\/p>\n<p><b><i>Calories are simply the amount of energy in anything we eat. <\/i><\/b><span style=\"font-weight: 400;\">They come from the three main macronutrients (or macros ), and those are carbohydrates, fat, and protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We are going to go over how many calories are in each macro and how to go about deciding how many of each <\/span><b><i>you<\/i><\/b><span style=\"font-weight: 400;\"> need here in just a second.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, we want to drill into your head that it typically <\/span><b><i>does not matter where your calories come from<\/i><\/b><span style=\"font-weight: 400;\"> (carbs, protein, or fat) &#8212; when you consume more calories<\/span> <span style=\"font-weight: 400;\">than you use, your body will store the excess as body fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before you decide HOW you want to EAT your calories (more fat, less carbs. vegan, plant- based, keto, etc.) &#8212; <\/span><b><i>you still have to START by determining how many calories YOU can consume each day without gaining weight!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is what we will be referring to as your <\/span><b>maintenance calories.\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Determining your maintenance calorie number is where many people lose patience.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But remember, anything worth having takes a little work. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Plus, once you understand this, you will be able to use your calories however YOU want!<\/span><\/p>\n<p><b><i>You will be able to go on whatever \u201cdiet \u201c you can sustain, and you will lose fat.<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Unless you have a coach helping crunch these numbers for you, or unless you go get a body scan that will break down what your resting metabolic rate is &#8212;\u00a0 <\/span><b><i>finding this number can take a little trial and error.\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Calorie maintenance levels are different for everyone because we all have different daily calorie requirements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can be impacted by a long list of factors:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Gender<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Height<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Age<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Activity level<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Metabolism<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hormones<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Gut Health\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Even if you are the same age, height, and weight as someone else.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even if you have the exact same activity level \u2026<\/span><b><i> the number of calories YOU need to lose weight is most likely totally different!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">So, how in the world do you know where to begin?!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a lot of calorie calculators out there. None of them are going to be 100% accurate. But then again, those body fat scans aren\u2019t either because they also can\u2019t determine<\/span><b> ALL<\/b><span style=\"font-weight: 400;\"> of the<\/span> <span style=\"font-weight: 400;\">factors we just mentioned.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The numbers these calculators and scans provide are a starting point.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Look at them as <\/span><b><i>an accurate estimate.\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">We are going to give you<\/span><b><i> a simple calorie calculator formula <\/i><\/b><span style=\"font-weight: 400;\">that you can use to determine both your maintenance calories and weight loss calories.\u00a0\u00a0<\/span><\/p>\n<p><b>HOW TO CALCULATE YOUR MAINTENANCE CALORIES<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Here is a general calorie calculation you can use. It is super easy to follow on your own to determine your maintenance calories (the calories you can eat every day and not gain or lose weight.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You are going to take your current body weight in pounds and multiply that number by both 14 and 17.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somewhere in between those 2 amounts will typically be your daily maintenance calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s use 200 pounds just for an example.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">200 times 14 .. is 2,800.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">200 times 17 .. is 3,400.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are female, a little older, or are less active .. then start off by using the<\/span><b><i> lower end <\/i><\/b><span style=\"font-weight: 400;\">of that estimate.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">If you are male, younger, more active, or feel you have a \u201cfast metabolism\u201d .. go with the <\/span><b><i>higher end <\/i><\/b><span style=\"font-weight: 400;\">of the estimate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re unsure, just pick a number somewhere in the middle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That is your <\/span><b><i>ESTIMATED<\/i><\/b><span style=\"font-weight: 400;\"> number of calories per day you will need to eat to stay at your current weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We know .. you are trying to LOSE weight. We are going to get to that calculation in a second.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But you have to know your maintenance calories first. So let\u2019s go back to that for a second.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You will take what you believe is your maintenance calories and eat that number of calories every day for a couple of weeks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Monitor what your weight does and how your body looks. If your weight stays the same, great, you\u2019ve probably found your maintenance calories!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If it goes up or down, then you will need to slightly adjust your calorie intake in small increments (maybe 100 to 200 calories in whatever direction needed) &#8211; then wait another week or two and see what your weight does.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your weight stays consistent \u2026 then you\u2019ll know you\u2019ve found your daily calorie maintenance number.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, you&#8217;ll probably need to use a food tracking app to log everything you eat &#8211; even little snacks here and there. Those add up! You must account for everything when trying to figure out your maintenance number.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another thing that helps is weighing yourself daily. You must do this at the same time, under the same circumstances. Never weigh yourself in different clothes, at different times of day, or on different scales.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The reason you should weigh yourself daily is that weight fluctuations are a normal part of life and happen to everyone. Don&#8217;t let them discourage you!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you only weigh yourself once or twice during this trial, you may weigh in on a \u201chigh\u201d fluctuation day. You are weighing yourself daily so you can figure out <\/span><b><i>your weight average.\u00a0\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Once you think you know what your maintenance calories are, then you need to do a little more math to create a calorie deficit .. so that you can lose fat.<\/span><\/p>\n<p><b>HOW TO CALCULATE YOUR DEFICIT CALORIES<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s say you are hoping to lose 1 to 2 pounds a week \u2014 which is a rate that experts consider safe.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Anything more, unless you are drastically overweight, isn\u2019t a good idea. You could end up losing muscle instead of fat .. which is NOT the goal!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get that deficit number, all you will need to do is calculate a 20% per day deficit below your maintenance calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is how you do that,<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You will take the<\/span><b><i> maintenance calorie numbe<\/i><\/b><span style=\"font-weight: 400;\">r you came up with and <\/span><b><i>multiply it by 0.20.<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">So, let&#8217;s say you determined your maintenance calories are 3000.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">3000 x 0.20 .. which equals 600.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">That means you need to eat 600 calories <\/span><b><i>less <\/i><\/b><span style=\"font-weight: 400;\">a day .. to lose weight. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using this 3000 calorie example ..\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">3000 &#8211; 600 = 2400 calories a day. <\/span><b><i>That is your deficit number!\u00a0<\/i><\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Next, you will do what you did when determining your maintenance calories. You will track your food using the <\/span><b><i>new number<\/i><\/b><span style=\"font-weight: 400;\"> you think will put you in a deficit. Do this for 2-4 weeks and see what happens.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are losing MORE than 2 pounds a week, or if you constantly feel like you\u2019re starving, you are probably being a tad bit too aggressive.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unless you have 100 or more pounds to lose, or you just simply feel fine losing weight at that rate, try<\/span><b><i> adding in <\/i><\/b><span style=\"font-weight: 400;\">100 to 200 more calories a day and see what happens.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you aren\u2019t losing with that number, you can either give it a couple more weeks in case you are a slow responder (which is very common), or try dropping that number down by another couple-hundred calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you find your deficit number, you will want to stay there for a while .. <\/span><b><i>even if you stop losing.<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is important! Because some weeks you may lose a lot and some you may gain.<\/span><\/p>\n<p><b><i>Stay consistent for a little while before making further calorie cuts.\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">We know that sounds complicated, but it really isn\u2019t.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You just have to be patient and think LONG term if you want to lose fat, keep it off, and stop falling into the yo-yo diet trap of losing, only to gain double back.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Knowing how many calories you should eat to reach your goals is a crucial first step.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Knowing this number will give you FOOD FREEDOM to pick the diet YOU want to follow.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Which is actually what we want to teach you next!<\/span><\/p>\n<p><b>HOW TO TRACK MACROS<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Now that you know how many calories you need to eat to lose weight .. you get to CHOOSE how you want to eat those calories!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As we mentioned earlier, calories come from the three main macronutrients:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Carbohydrates = 4 calories per gram.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fat = 9 calories per gram.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Protein = 4 calories per gram.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">What we always recommend is setting your protein number first. This is because protein is satiating, necessary for muscle growth, and is considered to be a thermogenic food, meaning it takes more calories to digest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is the general suggestion for protein:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Women &#8211; Anywhere from 0.8 to 1.2 grams per pound of bodyweight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Men &#8211; 1 to 1.5 grams per pound of bodyweight.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We suggest staying somewhere\u00a0 in the middle .. at around 1.25 grams.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s say you weigh 200 pounds ..<\/span><span style=\"font-weight: 400;\"><\/span><span style=\"font-weight: 400;\">Multiply 200 x 1 (or 1.25 or 1.5) &#8211; which means you will eat anywhere from 200 to 300 grams of protein a day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s go with that middle number.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">200 x 1.25 = 250<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So let\u2019s say your daily calories are 3,000. Knowing each gram of protein has 4 calories, that means at least 1000 of your 3000 daily calories should come from protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you know how much protein you need to eat in a day, you get to choose how you want to spend the rest of your calorie budget.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For this example .. you would have 2000 calories left.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Want more fat \u2026 go for it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prefer carbs .. that is totally fine .. eat that way. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Just remember that each gram of fat has 9 calories per gram and carbs have 4 calories per gram.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While it is your choice, a good general recommendation for optimal hormone and brain health is not dropping your fats any lower than 20-30% of your daily calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The only other thing you need to keep in mind when picking your foods is that you do need to follow the 80\/20 rule.<\/span><\/p>\n<p style=\"text-align: center;\"><b><i>80% of the time focus on whole foods\u00a0<\/i><\/b><b><i>that will provide enough vitamins, minerals, and fiber!\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">We generally suggest no-one eats less than 25 to 30 grams of fiber a day.\u00a0<\/span><\/p>\n<p><b><i>RECAP&#8230;<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">We know that was a lot of information, but we hope it helped you understand that ultimately<\/span><\/p>\n<p><b><i>it doesn&#8217;t matter what diet you pick!!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">As long as you are consistent and hit those calorie\/macro targets that put you in a caloric deficit .. <\/span><b><i>you should lose fat.\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">If, after attempting to calculate your calories\/macros, you are still totally confused .. we have coaches that can do all this work for you within our Custom Plan Programs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All you do is fill out a short questionnaire explaining your body metrics, your food preferences, and your goals. They crunch all the numbers for you and provide you with the exact grocery list and meals you should be eating every day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They also make adjustments along the way, so you continually get results. If you wanna check it out,<\/span><b> CLICK HERE!<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Okay!! The hard part is over! Steps 2 and 3 are not as complicated (shew, thank goodness.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, step 3 will only take you about 30 seconds a day!\u00a0 But let\u2019s not get ahead of ourselves. Let\u2019s dive into step two!<\/span><\/p>\n<p><b>STEP 2:<\/b><b> Exercise<\/b><\/p>\n<p><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-7789\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/12\/V-Shred-Blender-Bottle-Vince-GYM02.jpeg?resize=1170%2C936&#038;ssl=1\" alt=\"\" width=\"1170\" height=\"936\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/12\/V-Shred-Blender-Bottle-Vince-GYM02.jpeg?w=2000&amp;ssl=1 2000w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/12\/V-Shred-Blender-Bottle-Vince-GYM02.jpeg?resize=300%2C240&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/12\/V-Shred-Blender-Bottle-Vince-GYM02.jpeg?resize=768%2C614&amp;ssl=1 768w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/12\/V-Shred-Blender-Bottle-Vince-GYM02.jpeg?resize=1024%2C819&amp;ssl=1 1024w\" sizes=\"(max-width: 1170px) 100vw, 1170px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">No surprise here, but like diet, exercise does play an important role in losing fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Notice we didn\u2019t say that it has an important role in losing <\/span><b><i>weight.<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is something you will need to keep in mind once you start weight-training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But <\/span><b><i>eventually, <\/i><\/b><span style=\"font-weight: 400;\">you will want to rely more on pictures, measurements, and how your clothes fit <\/span><b><i>instead of what the scale says.<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">The most effective way to burn fat .. is to build muscle.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardio is great, which we will touch on in a second, but you should ALWAYS <\/span><b><i>prioritize resistance training over cardio!\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Lifting weights is the only way to build muscle. Muscle is the only way you can change the SHAPE of your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nobody wants to just be a soft and skinnier version of their old self. The goal is to firm up your body and change its SHAPE. <\/span><b><i>Weight training is the only way you can do that.\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Also, having more muscle speeds up your metabolic rate. This means that even when you aren\u2019t training .. when you are doing nothing and even when you are sleeping .. your body is burning MORE FAT! Simply because you have more muscle that requires energy in the form of calories consumed!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, again, always prioritize weight lifting over cardio and all those boot camps and zumba classes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to cardio,<\/span><b><i> the most effective method for blasting fat<\/i><\/b><span style=\"font-weight: 400;\"> is no doubt using high intensity intervals .. or HIIT.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This style of cardio is when you go all out with short bursts of any movement that will sky-rocket your heart rate for anywhere from 10 to 30 seconds, followed by a recovery period of anywhere between 20 seconds to several minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These sessions, in total, are usually only 10 to 20 minutes and never longer than 30 minutes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Time is one reason most people prefer this method. HIIT is much less time consuming and much less boring.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The biggest thing to be aware of with HIIT is that you have to go ALL OUT during the work periods .. or<\/span><b><i> it WILL NOT be effective.\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Most experts agree, when done correctly, HIIT cardio is better than steady state, which is any cardio where you keep a constant slower to moderate pace over a longer period.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A lot of studies have been done comparing these two methods..<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In one trial, researchers had 10 men and 10 women train 3 times per week. One group performed HIIT, doing 4 to 6 30-second treadmill sprints with 4 to 6 minutes of rest in between each. The other group did 30 to 60 minutes of steady-state cardio- running on the treadmill in the \u201cfat loss zone.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After 6 weeks, researchers found that the HIIT group&#8217;s fat mass decreased by 12.4%, but the fat mass of the steady-state group only decreased by 5.8%. <\/span><b><i>That is almost DOUBLE the amount of fat loss in the HIIT group!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">The exact reason HIIT seems to be superior is still sort of a mystery, but scientists have a few conclusions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They believe that HIIT can keep your metabolism ramped up for as much as 24 hours following the session. This means that you don\u2019t only burn calories WHILE doing the cardio, you keep burning calories for hours or even days after.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They also found that HIIT helped improve insulin sensitivity in the muscles. You want to have a good insulin response. This will allow your muscle cells to be able to use all the food you are eating as fuel instead of storing them as fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Researchers also believe HIIT can cause spikes in growth hormone, which also aids in fat loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, all this <\/span><b>is not <\/b><span style=\"font-weight: 400;\">to say steady state is bad.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those longer sessions, like running.. incline walking.. or step mill .. do burn calories and provide cardiovascular benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, steady state may be the best option for beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because again, for HIIT to be effective, you need to get your heart rate spiking into that 80-90% max range during the work periods. <\/span><b><i>This may be too much if you are just getting started.<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Ease your way into HIIT if you need to.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But if your goal is to burn as much fat in as little time as possible, then HIIT is<\/span><b><i> eventually<\/i><\/b><span style=\"font-weight: 400;\"> the way to go.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We have TONS of free HIIT workouts on our YouTube Channel if you need a little bit of direction. Check out our YouTube channel <a href=\"https:\/\/www.youtube.com\/c\/vshred\/featured\" target=\"_blank\" rel=\"noopener noreferrer\">HERE<\/a><\/span><span style=\"font-weight: 400;\">!!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve covered steps one and two .. a calorie deficit using any diet that you can sustain and exercise with a focus on resistance training and HIIT.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those are the most important steps in fat loss. Nothing can substitute those two things.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can\u2019t just skip over these steps .. and expect this 3rd step to work.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s a process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But once you do take care of those, this last step could be what puts your body into overdrive! It could be what helps you finally get rid of the fat in your stubborn spots or push past a plateau.<\/span><\/p>\n<p><b>Step 3: Supplement With Science-Backed Thermogenics<\/b><\/p>\n<p><b><img data-recalc-dims=\"1\" decoding=\"async\" class=\"alignnone size-full wp-image-7790\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/12\/Burnevolved-sp-productimage-02-unisex.jpg?resize=1170%2C780&#038;ssl=1\" alt=\"\" width=\"1170\" height=\"780\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/12\/Burnevolved-sp-productimage-02-unisex.jpg?w=5760&amp;ssl=1 5760w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/12\/Burnevolved-sp-productimage-02-unisex.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/12\/Burnevolved-sp-productimage-02-unisex.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/12\/Burnevolved-sp-productimage-02-unisex.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/12\/Burnevolved-sp-productimage-02-unisex.jpg?w=2340&amp;ssl=1 2340w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/12\/Burnevolved-sp-productimage-02-unisex.jpg?w=3510&amp;ssl=1 3510w\" sizes=\"(max-width: 1170px) 100vw, 1170px\" \/><\/b><span style=\"font-weight: 400;\">Thermogenics contain ingredients that have been shown to increase your body\u2019s natural metabolic response, so you burn MORE calories not only while exercising &#8211; but also while resting!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They also contain compounds that can increase body temperature, enhance energy production, and stimulate your central nervous system (which can help suppress your appetite and help banish all those abnormal cravings that lead to cheating on your diet)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thermogenics are usually labeled as FAT BURNERS, but<\/span><b><i> you have to be careful!!<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Many of these products <\/span><b><i>claim<\/i><\/b><span style=\"font-weight: 400;\"> to burn fat, but they don\u2019t. They just help you shed a little water weight, or give you a jolt of energy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are <\/span><b><i>very few ingredients<\/i><\/b><span style=\"font-weight: 400;\"> that researchers have deemed to be effective at helping enhance the efforts of diet and training.\u00a0<\/span><\/p>\n<p><span>Finding a good thermogenic that actually works is tough, that&#8217;s why we created <a href=\"https:\/\/sculptnation.com\/products\/burn-evolved\" target=\"_blank\" rel=\"noopener noreferrer\">BURN EVOLVED<\/a>. Our reformulated thermogenic fat burner, <a href=\"https:\/\/sculptnation.com\/products\/burn-evolved\" target=\"_blank\" rel=\"noopener noreferrer\">BURN EVOLVED<\/a> provides support to help force your body to torch stubborn body fat from the inside-out. BURN EVOLVED is filled with ingredients to that are scientifically show to help you burn fat!\u00a0\u00a0<\/span><\/p>\n<p><b><i>BOTTOM LINE\u2026<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">First, it doesn\u2019t matter if you are eating only plants, eating no carbs, eating 6 meals or only 2 meals \u2026 <\/span><b><i>you have to determine how many calories you need to eat in a day to lose weight.\u00a0<\/i><\/b><\/p>\n<p><span style=\"font-weight: 400;\">Next, you need to <\/span><b><i>prioritize resistance training <\/i><\/b><span style=\"font-weight: 400;\">above all other exercise and incorporate some HIIT cardio if you are able.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And last, if you want to enhance those efforts and tap into your body&#8217;s natural ability to burn even MORE fat and send your metabolism into overdrive &#8230; then start taking <\/span><b><i>very specific <\/i><\/b><span style=\"font-weight: 400;\">thermogenics.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">SOURCES<br \/>\n<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20473222\/\"><span style=\"font-weight: 400;\">https:\/\/pubmed.ncbi.nlm.nih.gov\/20473222\/<\/span><\/a><span style=\"font-weight: 400;\"><br \/>\n<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21113312\/\"><span style=\"font-weight: 400;\">https:\/\/pubmed.ncbi.nlm.nih.gov\/21113312\/<\/span><\/a><br \/>\n<a href=\"https:\/\/www.capsimax.com\/capsimax-difference\"><span style=\"font-weight: 400;\">https:\/\/www.capsimax.com\/capsimax-difference<\/span><\/a><span style=\"font-weight: 400;\">\u00a0 (Capsaicin)<br \/>\n<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23308394\/\"><span style=\"font-weight: 400;\">https:\/\/pubmed.ncbi.nlm.nih.gov\/23308394\/<\/span><\/a><span style=\"font-weight: 400;\"> grains of paradise<br \/>\n<\/span><a href=\"http:\/\/www.paradoxine.com\/science.php\"><span style=\"font-weight: 400;\">http:\/\/www.paradoxine.com\/science.php<\/span><\/a><span style=\"font-weight: 400;\">\u00a0 Paradoxine<br \/>\n<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/87\/3\/778\/4633440#111217122\"><span style=\"font-weight: 400;\">https:\/\/academic.oup.com\/ajcn\/article\/87\/3\/778\/4633440#111217122<\/span><\/a><span style=\"font-weight: 400;\"> (8b) green tea<br \/>\n<\/span><span style=\"font-size: 1rem;\"><\/span><a style=\"font-size: 1rem;\" href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/15438620600987106\"><span>https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/15438620600987106<\/span><\/a><span style=\"font-weight: 400;\"> (9b) Yo<br \/>\n<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/0014299981901230?via%3Dihub\"><span style=\"font-weight: 400;\">https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/0014299981901230?via%3Dihub<\/span><\/a><span style=\"font-weight: 400;\"> (10b) yo<br \/>\n<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0306987701914598?via%3Dihub\"><span style=\"font-weight: 400;\">https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0306987701914598?via%3Dihub<\/span><\/a><span style=\"font-weight: 400;\"> (11b) yo<br \/>\n<\/span><a href=\"https:\/\/www.ucsfhealth.org\/education\/increasing-fiber-intake\"><span style=\"font-weight: 400;\">https:\/\/www.ucsfhealth.org\/education\/increasing-fiber-intake<\/span><\/a><span style=\"font-weight: 400;\"><br \/>\n<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5577766\/\"><span style=\"font-weight: 400;\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5577766\/<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you often find yourself wishing you could have the metabolism you had in high school? Do you dream of losing that&#8230;<\/p>\n","protected":false},"author":129,"featured_media":7793,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[33,38,45,43,44,42,18,35,28,55,20,30,21,1,23],"tags":[],"yst_prominent_words":[6961,6956,6962,349,160,2090,351,342,386,118,1244,911,830,6959,297,6960,6954,4405,4129,129],"class_list":["post-7786","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio","category-diet-plans","category-for-energy","category-for-men","category-for-weight-loss","category-for-women","category-goals","category-hiit","category-increase-energy","category-motivation-tips","category-nutrition","category-strength-building","category-supplements","category-uncategorized","category-weight-loss"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2020\/12\/Screen-Shot-2020-12-03-at-5.20.53-PM.png?fit=2543%2C1410&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-21A","jetpack-related-posts":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/7786","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/129"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=7786"}],"version-history":[{"count":4,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/7786\/revisions"}],"predecessor-version":[{"id":7794,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/7786\/revisions\/7794"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/7793"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=7786"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=7786"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=7786"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/yst_prominent_words?post=7786"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}