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21 days? Believe it or not, science has suggested ways that you can (safely) get much more of a hard, ripped, physique much faster than you would previously have thought possible. Yes, in general significant fat loss should be undertaken over a period of months, not days. While that advice will raise no medical or other disagreement by me, it poses many problems to the average exercising enthusiast who may want to get ready for that 20-year reunion or wedding, for example. From a psychological standpoint, people tend to subconsciously tell themselves that they have an entire lifetime to reach their goals. But - I'm giving you a deadline - 3 weeks. You must treat this time as if you're preparing for a contest - even if you've never done one before and never plan to compete in your life. Keep a log of every workout and every meal. Get your body fat tested before and after. Take pictures, measurements, and keep a diary. Perfect attendance with your workouts, flawless compliance with your diet and more effort than you've ever given on anything will be required. Dedication is the first step, but it must be accompanied by "the workout". An Easy Workout Will Get Your Nowhere! Understand that easy workouts get you nowhere. I've had enough of the "fat-burning zone" nonsense. This theory states that if fat burning is to occur, exercise must be of low intensity and long duration. This is because fats are the preferred fuels for less intense activities, while carbohydrates and other rapid sources of energy are used in demanding, intense physical ventures, such as powerlifting and sprinting. The key, as research has shown time and again, is that it's the amount of calories burned that dictates the positive changes in body composition, not the percentage of fat that's being used during exercise. But it goes much further than this. Have you ever compared the physiques of a sprinter and marathon runner? Sprinters are ripped, muscular studs that never train aerobically, while marathon runners look like they were just released from a hospital bed --- even though they spend hours on end in their fat-burning zone. It hardly takes any muscle to run like a marathoner, it takes a great deal of endurance from your cardio respiratory system. In other words, if you train like an endurance athlete, your heart will become more efficient at pumping blood to your muscles, your lungs will learn to take in more oxygen, and your muscles will become better at extracting it. Consider the sprinters. If you've ever bolted 100 yards as fast as you could, you know exactly how strenuous it is, and you know exactly how much muscle it takes. When I tell personal trainers that they should train their clients like this, it's always met with something to the effect of, "Oh, good heavens, they'll be out of their training zones, they're going to burn muscle!" If that was the case, why do the sprinters have that muscle on muscle look, while the average treadmill walker has skinny arms and a gut? It's simple. When you sprint, you use your muscles to such a powerful extent, they respond by growing bigger and stronger. Remember, your body adapts to everything. So, what about getting rid of fat? Well, the large stress that's placed on your muscles from sprinting, combined with the increased muscle mass, will speed up your metabolic rate like never before. The rate that you burn calories during sprinting is about three times greater than jogging. And - sprinting, not slow jogging is responsible for the release of fat burning hormones. These workouts are not for the average Nautilus addict. You may struggle at first. The key is that you perform the correct number of sprints for the correct duration as listed. You still need to make appropriate weekly progressions, however. For example, if on Monday of the first week you need three minutes between sprints, you still need to increase the sprint interval by five seconds and reduce the rest period by fifteen seconds each week. In the evening workout you need to follow a weight-training program for fat loss. That means large muscle group exercises like squats, bent-over rows and bench presses. You need to perform approximately 10-15 repetitions per exercise with about a minute rest between sets. Every exercise should be purposeful and intense, just like your sprint workouts. You burn calories at a high rate; forcing increases in your metabolism and stimulating the release of larger amounts of fat-burning hormones. The first thing you will do is determine the correct exercise intensity by calculating your target heart rate. To do that, figure out your age-predicted maximum heart rate (MHR). That's easy - all you do is subtract your age from 220. From there, you can just take 85% of your max and you've found your target heart rate. But I'm going to show you a more accurate way to determine the necessary exercise intensity to bring about a total and complete Fat Meltdown. It's called the Karvonen formula. Since you already know your maximum heart rate (220-age), all you need now is your resting heart rate (RHR). For that, you need to take your pulse on your wrist or neck while in a very relaxed state (preferably upon awakening) for 15 seconds. Now multiply it by four and you've got your resting heart rate. (Most people are in the 60-80 beats per minute (bpm) range). Plug your numbers into this formula.
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