Ok, here’s the deal: So many people are settling for really crappy levels of fat loss (under 1lb a week). It doesn’t need to be that way.
On the other hand, some are expecting ridiculous results (like 4-5lbs fat loss every week). Of course, when this doesn’t happen, they call it quits. And if you ARE losing that much fat outside of your first week or 2, you’re losing muscle – stop what you’re doing immediately!
So let’s get clear on what you should expect regarding rapid fat loss while not losing any muscle (and maybe even gaining some). And if you want to gain muscle at the fastest rate possible, simply click here to download my totally free training routine – you can train 3 or 5 days per week.
HOW MUCH FAT CAN YOU LOSE IN A MONTH?
I should call this – How much weight SHOULD you lose in a month. If the number is too low or too high, things are not going well. Let me explain…
- 1lb per week would only be 4lbs fat per month – Not good enough!
- 30lbs in 1month would be ’30 in 30′ and believe me – you are losing muscle tissue. Also…not good enough!
In the 2nd scenario, even allowing for 6lbs of that weight to be water, that’s 24lbs weight loss. All of that weight cannot be fat.
That would be 6lbs of fat per week (6 x 4 = 24). That’s not gonna happen. Yes you could lose 6lbs of total body weight per week for a month, but not 6lbs of actual fat per week.
And in order to accomplish this, you’d need a crazy calorie deficit, and probably a lot of cardio in addition to weight training. 10lbs or so could be lean mass loss. Do NOT go down that route.
So here’s my recommendation…
Shoot for 12lbs of actual fat loss per month. The scales will read more because of water loss. It could be 5-6 lbs above 12lbs (maybe more if you’re a big guy or girl).
So on the scales, if you measure a total body weight loss of 17-20lbs in your first month – you’re probably doing well i.e. maximum fat loss and no muscle loss. The 5-6lbs of water will come back after you stop dieting.
On the flip side, don’t accept anything less than about 8lbs of actual fat loss in a month (that might show up on the scales as around 12lbs total weight loss).
Going by these standards, getting a ripped six-pack really shouldn’t be the long, drawn-out task that most people make it…and you should NOT lose muscle in the process. Don’t let anyone tell you that it’s inevitable. It isn’t!
Take home message: 8-12lbs per month (plus a few lbs water weight) is an optimal result for ‘fat-only’ weight loss.
HOW TO GET A SIX-PACK
So let me quickly explain how you actually go about getting a six-pack.
You will need to break the 10% body fat barrier in order to see a defined six-pack. Women need to get below around 17%.
CALCULATING YOUR BODY FAT PERCENTAGE
Input your measurements below to get your current body fat percentage and see how close you are now to a six-pack (hip measurement is for women only)
Getting six-pack abs has NOTHING to do with long cardio sessions. It also has nothing to do with doing hundreds of sit-ups or crunches.
There are basically 2 steps:
1) Get your body fat percentage under 10% (below 17% for women)
2) Build the abdominal muscles underneath
Abdominal muscle isn’t made up of some sort of weird or different muscle tissue from the rest of the body. Abs are built in the exact same way as all other muscles i.e. you need to use weighted resistance and work to a high intensity. Sit-ups and kneeling cable crunches are great exercises.
NOTE: I made a list of the top 20 foods to eat to get ripped. You’ll find it extremely helpful in your quest to get shredded. If you would like access the full list for free, just type in your email below.
You don’t have to go to your email to click a confirm link; the info you need will appear immediately after you enter your email. Enjoy…
HOW LONG WILL IT TAKE TO GET BELOW 10%?
A truly effective, science-based program (like my Total Six Pack Abs plan) should see a guy around 18% body fat reach his goal in about 6 weeks (best-case), or around 10-11 weeks at worst.
So can you now see that gaining a six-pack isn’t the excruciating process it’s often made out to be?
Optimal fat loss with no muscle loss until you dip under 10% body fat and you’ve done it!
There is also the option of letting me do all the hard work for you. I know that putting together a shredding diet can be a pain in the butt – that’s why I offer this new service where I will do all the tough ground work for you. You probably don’t know how many calories you need, or how many grams of protein, carbs or fat you need (based on your personal stats)…BUT I DO.
If you’ve any comments or questions, ask me at the bottom of the page, guys 🙂
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