By taking body fat measurements you will be able to determine whether your current nutrition level is sufficient for fat loss. I will explain how to use two very simple body fat measurements to determine whether you are losing body fat and also how to manipulate your fat loss nutrition plan to make sure you are consistently losing body fat every week until you reach your fat loss goals.
If you have followed the recommended nutrition guidelines on my fat loss diet plan page for a week, you should be able to measure a decrease in your body weight or waist size measurement (indicating a loss in body fat for the week). If your body weight or waist measurement has not decreased after a week, you will need to decrease your fat loss nutrition level by 20% and then follow this decreased nutrition level until you again do not measure a decrease in your waist size or body weight after a week of following this revised fat loss diet plan; at which point, you will decrease all values by 20% again. Everybody has a different metabolism and not everyone will lose body fat at the same daily caloric intake. If you stray from your fat loss diet plan for more than a 2 or 3 meals for the week, you should ignore taking your body fat measurements as your "cheat" meals will have likely negated your results for that week.
If you unnecessarily decrease your nutrition level, it will cause you to be hungry throughout the week which will actually make it harder for you to faithfully follow your fat loss diet plan and will greatly decrease the likelihood of reaching your fat loss goals. It is important to keep in mind that a fat loss diet is only one part of an effective fat loss program. I have provided all of the information needed to start a fat loss nutrition plan on my fat loss diet plan page, including what amounts of certain nutrients to eat for the best fat loss results and how to make sure you are eating the right amounts of nutrients for each meal throughout the day. To lose body fat, whilst maintaining any lean muscle one has is arguably the most common incentive for doing any kind of training. Mountain climbers are an exercise for the obliques, bringing the knee to the opposite elbow whilst in a straight arm plank position. Walking lunges included a 2 second pause at the bottom of each lunge and a safety squat bar was used to add 35kgs to the lunge. Functional Fitness Circuits varied weekly but consisted of mostly body weight training with some high intensity strength cardio. Fluid Intake: 2 litres of water consumed per day excluding consumption required with exercise.
Skipping is also completed at a relatively high intensity, meaning your body will actually preserve any lean muscle it has (and even promote muscle growth in some cases).
Alongside functional fitness training and boxing, skipping provides the perfect environment for your body to become a fat burning furnace. There is no doubt that we live in a world of manipulation, false promises and exaggerated claims. The reasons these programs become so popular is because they are presented and marketed very well.


In my opinion, these photos are selling false or exaggerated promises of what 90 days, etc., of their program can achieve. I decided to take my own transformation photos to see what was possible with just a few easy tweaks. As you can see, I'm no bodybuilder, but I had enough muscle on me to catch some shadows from the all-important overhead lighting.
Just a few weeks ago I took another series of photos in an attempt to be a little more deceptive. Forget about the quick transformations and focus on a life of healthy eating, well-managed stress levels, quality sleep and plenty of movement. We all spend too much time sucking in our guts, trying to look the way we think society thinks we should. Get Rid of Running, Walking and Cycling & Start Skipping, Boxing and Functional Fitness Training!Sam Smith, Owner and Head Coach at Rigs Fitness, Moseley, Birmingham dropped from 14% – 8% Body Fat in 10 Weeks without running, swimming, cycling or even walking! So it comes as no surprise that typing, ‘how to lose body fat?’ into Google gives you 62,100,000 results! Exercises included: Bastardos, Burpees, Pull Ups, Press Ups, Dips, Tyre Flipping, Sledge Hammers, Battle Ropes, Prowler Work, Ladder Drills, and Boxing Training (Pad Work, Core Isometric Holds, Back Work, Jump Work). 500ml of water was consumer 1 hour before training and up to 250ml every 15 minutes during training. Macro nutrient ratios were roughly 35% Protein 30% Fats and 45% Carbohydrate however Sam did not stick rigidly to this.
Daily kcal intakes were worked out prior to each week meaning a weekly calorie total was known. Skipping is a full body exercise, it doesn’t isolate a movement and there are so many variations to keep it interesting.
The more lean muscle you have on your body, the more calories you will burn and more importantly, the vast majority of these calories will come from stored body fat meaning you’ll lose body fat fast. Get rid of you hour long runs, walks, and rides and start Skipping, Hammering and, Punching if you want to get in serious shape quickly and lose body fat fast. That sucks, because I lost these 30 pounds by eating healthy food, exercising daily and drinking a lot of water.
Most of these results however will promise to give you the magic answer on how to lose body fat without actually providing you with any proof or evidence of it working. If a daily intake was exceeded by 1000kcal then this would be made up over the next 6 days.


You do not stagnate with your skipping training, you don’t get bored with your skipping training, and this is of massive importance when choosing the best exercise for you to lose body fat.
I've been a personal trainer for more than 11 years, and clients and friends are always telling me about the next amazing diet or exercise program.
Before I claim it's all bullshit, I want to make it clear that there are definitely some very impressive, genuine physical transformations out there. I was feeling particularly bloated on the day, so I asked my girlfriend to take a before shot.
Be inspired, but don't be disappointed if you don't see yourself the way you see those models.
When it comes to fitness, the proof is in the pudding, and that’s exactly what we have with Sam.
When exercise intensity felt particularly high, 30-60g of carbohydrate was consumed during.
Sam is qualified in sports nutrition and has a degree in Sports Science and Physiology, he designed the workout and nutrition programs so if you have any questions for him… Get In Touch! At the time I was grinning from ear to ear – I couldn’t believe this is exercise!
What I do take issue with are the transformations that are manipulated with Photoshop, professional lighting, postures to degrade or enhance their look, pro tans, sucking in or pushing out a bloated belly or flexing muscles vs. I then shaved my head, face and chest and prepared for the after shot, which was about an hour after I took the before shot. Being tricked into eating low-calorie diets and doing endless cardio is a recipe for fat gain, especially in the long term. Sam lost 6% of his body fat whilst increasing his Bicep, Chest, and Thigh measurements in 10 weeks through hard work and a good diet. Following exercise 300-700mg of sodium (from a fluid replacement sachet) was consumed for each litre of water consumed. I did a few push ups and chin ups, tweaked my bedroom lighting, sucked in, tightened my abs and BOOM!



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