you want to lose weight quickly and efficiently we have to ensure that
you're on a calorie deficit well in this video I'm going to show you how let's do
this
welcome back if you're new synergize your life with my weekly tips and tricks
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I launch a new video how to lose weight with the calorie deficit in this video
I'm going to show you my five-step plan for your weight loss success step number
one how much weight do you want to lose if you don't know how much weight you
want to lose then the whole process is going to be hindered because without
that information we can't work out plan might only want to lose 5 or 10 pounds
you might be more you might want to lose 10 20 30 40 pounds whatever it is let's
get clear on the golf if you go back to this video in the YouTube card you'll be
able to work out why you want to lose weight because it's important that you
know why it is that you want to lose that weight so if you want to lose 50
pounds because you want to feel fitter you want to have left knee pinched want
to play with your kids then that's awesome
step number 2 locate your BMR BMR is your basal metabolic rate or the amount
of calories that you need just to wake up in the morning open your eyes and be
alive the B marker me worked so easily with this formula take your weight in
kilos times it by 22 that's all you got to do so that's safe example but you
weigh 14 stone and you wish those 50 pounds so we would look at 14 stone is
89 kilos are we one at times 89 by 22 to give us your BMR so this
gives us one thousand nine fifty eight colors so I'll say 1964 this rounded up
to ninety one hundred and sixty makes you need to work out how many times a
week can you commit to a workout program when you do once twice three times or
four times per week what matters is how many you can actually do at the start
with eight stress or worry and what causes you any grief you won't get
sabotage by your kids sabotage by your work sabotage by anyone can you commit
to one session each week without fail perfects your community too can you do
three can you do for now we've got this information how much weight you want to
lose what is your BMR how many workouts a week can you commit to with
being sabotaged that number for us to Walker exactly how many cards that you
need to consume each day so that you can be in a calorie deficit which means that
you'll lose weight first of all you have to realize that you have to be in a
calorie deficit but it doesn't mean you have to be in a low calorie diet that's
the difference between experienced personal trainers and those reduced out
of the college after weekend is that the knowledge and experience that you
acquire over 10 15 or 20 years is that low-calorie diets do not work I've had
over 5,000 clients in the last 20 years and every single time I put some on a
low-calorie diet is a dinner disaster low calorie diets do not work they do
not work I repeat they do not well how can be in a calorie deficit but not in a
low calorie diet but let me show you how you times your BMR by one point three so
it's 1916 times 1.3 that will give you the exact amount of calories that you
need the Train three times a week and maintain your weight what you want to
lose weight so here's what we're gonna do we're gonna take off 500 calories
wife I'm two calories well because there's this theory which I'm not too
sure be 100% correct what it certainly works so far is that if you reduce 500
calories a day or you burn 500 calories a day seven days a week that's three and
a half thousand calories and that's approximately one pound of fat which is
awesome we've worked out that your BMI is 1,000 and run sixty calories and
you're gonna work out three times per week so here's what we do
take the BMR it's hanza by 1.3 that gives us two thousand five hundred and
forty eight calories and what we want to do now is reduce this down by 25% and
this will give you what's called your workout BM up which is how many calories
that you need to consume each day train three times a week and lose weight well
that works out at 1820 colors but these are the colored is going to consume when
a workout day on a day when you're not training you need to be less because
you're not trained I repeat need to pour less because
you're not training not a lot calorie diet you just not working out
so we have to do now is basically drop 500 calories away from this 1960 so
let's say for argument's sake we're gonna go with 1400 calories on your
non-work a day three days a week when you train you're gonna consume 1820
calories from the days when you're not working out 1,400 colors you dig so the
last step in a plan is to include your macros in this formula have a look at
this video in the YouTube card is white sock all about my course and I find that
most people can use this formula the 40-40-20 phone with a success forty
percent of the calories come from protein 40% of the calories come from
that's 20% full form of carbs so don't forget to look at my last video hey to
use My Fitness Pal to log all your calories and track all your macros now
if you don't lose weight in this formula it's because that your Heinie's with
hints lemon system I'm gonna look at that in the next video so what exactly
is a calorie deficit calorie deficit is based on an old model of what's called
the first law of thermodynamics worth the calories taken in should be less
than a calories that are going down it strictly speaking it doesn't work for
everyone most personal trainers and what most people do incorrectly just walk off
a low calorie model where the only consuming your law mates of calories
each day hello is a sole law that metabolism drops and he stopped losing
body fat what I like to do is keep calories as high as possible and if you
can keep your calories as high as possible and walk out at least three
times a week you'll get great success for calories are actually not the most
important factor in a weight loss plan it's how many carbs you consume is how
many times a weekly you're working out we need to make sure that we amalgamate
these two together and in this formula I've shown you it
should work out perfectly the idea is an emotional mentor color as
possible and working at least three times a week and you're keeping your
carbs long that means that you won't spike insulin and insulin is the fat
storage hormone which prevents weight loss will keep an insulin low we're
burning body fat the calories at the right level to keep your metabolism high
and keep the energy level site so you can train hard so you can basically burn
fat joint training it's a very very complex system at the body house you put
each step in place it should work out perfectly for both personal trainers and
most weight loss gurus or experts or dietitians but actually have this model
wrong they just say low calories in
and walk everyday so you burn calories out strictly that's incorrect you've got
to get the calories hanging off so you keep metabolism high so that you don't
have any lumps and that you don't end up with craving when the calories are low
you just have cravings and you just want to binge or weekend is the problem low
calories just leads to being hungry all the time you get fed up and miserable
I'm nothing worse than someone who's fed up and miserable he's on a diet my plan
is to keep your colors as high as possible let's keep your energy high so
you're not miserable and you don't end up binging so you can still train you
can still work out and you lose fighting stuff and don't forget if you're eating
junk the numbers don't matter whatsoever cuz you're raising insulin and insulin
is the fat storage hormone so even on a low calorie diet if you're eating junk
you've got a struggle big sir quite important that when you do this plan you
keep your food really really high-quality
okay you don't be in Junkanoo and lost lots of sugar so even if you keep your
colors at the right level like I asked you to but your macros are not correct
you're going to struggle okay so the macros is really really important if
you've enjoyed this video please like and subscribe share with your friends
family and work colleagues hit the subscribe or and hit the bell and you're
getting notifications every time it brought a new video remember synergize
your life with my weekly tips and tricks for your better body this is greg and
i'll see you next time
you
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