Secrets of the Super Fit: Proven Hacks to Get Ripped Fast Without Steroids or Good Genetics by David de las Morenas

Author:David de las Morenas [de las Morenas, David]
Language: eng
Format: epub
Publisher: UNKNOWN
Published: 2016-11-13T08:00:00+00:00

This means that it’s pointless to gain more than 2 pounds per month. Your body simply won’t be able to utilize those extra calories, and they’ll get stored as fat.

When it comes to losing weight, there are similar limits you need to be aware of. If you lose weight too fast, you risk burning muscle. And this defeats the entire purpose of losing weight.

You want to burn fat, but maintain muscle mass, because you want to expose the muscle definition that’s hiding beneath your top layer of body fat. If you burn fat AND muscle at the same time, you essentially prevent this from happening. Rather than getting shredded and looking more muscular, you end up looking like a smaller version of yourself. Less fat, sure, but also less muscle.

So how fast can you lose weight without risking muscle loss?

There's no magic number here, but from all the studies I've seen, I would say that anything more than 1 pound per week is taking a risk. Plus, in order to lose weight faster than that, you’re going to have to practically starve yourself. It’s just not worth it.

Alright, that’s great and all, but how do I actually figure out how many calories I need to eat in order to accomplish this?

In general, if you’re trying to gain weight, multiply your body weight (in pounds) by 18. For example, I weigh 175 pounds, so 175 X 18 = 3150 calories per day. That’s roughly how many calories I need to eat in order to gain that sweet spot of 2 pounds per month.

And if you’re trying to lose weight, multiply your bodyweight (in pounds) by 12. For example, I weigh 175 pounds, so 175 X 12 = 2100 calories per day. That’s roughly how many calories I need to eat in order to lose that sweet spot of 1 pound per week.

In the next chapter, I’ll give you a simple calorie counting hack to eat the right amount of calories every day (without going crazy).

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