How get fit in a month

Understanding Calories:

Calories are energy units. Point Simple. Energy is the effort your body takes up to perform a specific task. Be it walking or heavy workout or having sex or even your sleep, we need energy. We get it from food. When you consume food, your body absorbs certain level of what it actually requires. Anything in excess will be stored as fat for future utilization.

The mechanics of the human body works very differently than we think. There is one goal for your body at any given point, it’s trying to save you. From dying.

· Which is why your mind is asking for more food even when your full — (Preferably Dessert)

· Which is why your mind is not helping you or motivating to go workout

· Which is why you crave for some sugar when your stressed

All the time, your mind and body are responding and changing every single minute as I write this and as you read this, we change. But that doesn’t mean we burn the same number of calories when we perform a specific task. That means the number of calories burnt are purely determined by a number of factors.

Like the frequency of meals that you consume — Amount of food you take in every meal — Amount of muscle you carry in your body — Your first meal of the day — Your regular physical activity et cetera et cetera.

Burning in 60 Minutes

When you move, you burn calories. Below chart shows how many, on average, a person weighing 70 kg burns doing each activity for 15 minutes. The calories burned will vary according to your age, weight, level of fitness, and how hard you exercise.

Approx. KCALS BURNED DOING THIS FOR 60 MINUTES

Skipping 750

Running 600

Cycling 600

Aerobics 520

Swimming 450

Dancing 400

With this, you can see how much you burn in a 60-minute window. So, to lose a significant amount of fat weight in a month, you will need to train your body at the least of 60 minutes a day 7 days a week. And by that I mean we are looking at an average of 6–7 fat Kilos a month.

Your Approach

The game doesn’t just end there. Your body is much smarter than you think. And like I mentioned, it’ll do everything within its capacity to save you. The moment you start dropping calories or in other words, when you reduce your eating, the number of calories you burn will also drop. And this happens for obvious reason. TO SAVE YOU BY CONSERVING FAT.

You must take a very strategic approach when it comes to torching out by burn up and shrinking those fat tissues. That’s why I say don’t lose weight. Lose FAT. Consumption of Protein is an absolute requirement. Why? When you consume protein, it feeds the muscle. When you perform any activity, you burn calories for sure. But where are those taken from? Muscles or fat? Your body taps into the muscles at first as a warm up and then to the fat and most people finish off their exercise by the time they start burning off the fat. When you consume protein, your muscles are spared. Not completely, but to a certain extent. Eventually the fat tissue with start shrinking.

Strategy:

It’s absolute necessary to exercise. Expecting a great physique without exercise is like hoping for a rain in Sahara Desert in the middle of summer. But when you go out, there are lots and lots of exercise available and you pretty much get mind-boggled with everything that’s available.

Considering a month’s time, my suggest would be starting off with the high intensity cardio for the 1st week and eventually progressing towards strength training mixed with the High Intensity. But when in maintenance phase, I’d say 3 Days of strength and 3 Days of Cardio or 5 Days of Strength and 3 Days Cardio — meaning 2 Days mix of strength and cardio. Will break it down for you

Week 1 — All day High Intensity

Week 2 — Strength Training Basics & High Intensity

Week 3 — Strength Training Moderate

Week 4 — Strength Training Moderate & High Intensity

Train for about 60 minutes. Of course, performing High Intensity for 60 minutes is just not humanly possible when you’re starting. So, when you’re starting off, you can do about 20 Minutes of High Intensity and remaining with Low — like a regular jog or walk.

Conclusion:

When you start operating your life in this pattern, you’ll be unstoppable. But then again, I’ve just laid out your actionable to see some difference in a month. But that isn’t sufficient to keep the fat far. Staying FIT is a success that you need to pay the due for life.

Stay hard and kill it.