The Fat Loss Prime Directives – The Eight Simple Rules to Losing Body Fat (Featuring the Fat Burning Workout & Diet Plan)

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Fat loss is not rocket science.  However, various infomercials will have you believe that losing body fat is some sort of occult science composed of many complex secretive principles that only a few enlightened ones have access to.  You too, however, may have access to this information but only after you pay the three small installments of $49.95; according to the infomercial anyways.

If you are confused about how to lose body fat, please do not feel bad; many years ago I was in your shoes too.  Because of that, I will share with you my 8 Fat Loss Directives.  These directives are 8 simple rules that will guarantee that you start losing body fat now.  In addition, I have included a Fat Burning Workout as well so that you can print it out and take it to the gym with you.

The 8 Fat Loss Prime Directives

In the same manner that back in the late 80’s RoboCop was programmed with his Prime Directives, I am going to program you now with eight fat loss directives that when followed will allow you to achieve permanent fat loss along with increased muscle tone.

Fat Loss Directive #1: Consume less calories than your body burns for six days a week.

That is right. You need to consume approximately 500 calories less than what your body burns (maintenance amount) as if you do not create a caloric deficit, no matter what you do, you will not lose fat!

However, it is important that over the weekends you increase your calories by 500-700 over the maintenance amount. This is necessary in order to prevent the metabolism from slowing down.

Fat Loss Directive #2: Track your progress by taking pictures and tape measurements of your wait size; not by the weight scale alone.

Be more concerned with the way you look in the mirror (or in pictures) and your waist size rather than with your total body weight in the scale.  Scale weight does not distinguish between the amount of fat and muscle that you have.

Most of the time, bodybuilders who are just starting out tell me that they need to lose anywhere between 20-40 pounds of fat. However, I would not be nearly as concerned with the weight as I would be with the way you look in pictures and your waist size. The reason for that is the fact that as you begin your weight training you will start gaining muscle mass and as a result, the scale may not show any weight loss.

Therefore, stop obsessing about your weight and just concern yourself with the way you look and your waist size.

Fat Loss Directive #3: Concentrate on weight training for losing fat; not aerobics.

Yes, you heard right. Even though I constantly hear the line “I will lose the fat first by only doing cardio and then gain muscle after all of the fat is gone”, this is not the best way to lose fat!  Cardio only burns calories while you perform the activity while weight training keeps your metabolism optimized for up to 48 hours!  In addition, only weight training can permanently increase your metabolic rate since every pound of muscle gained will burn extra calories even as you sit down!

In addition, using cardio as your sole source of exercise will lead to losing equal amounts of fat and muscle. The end result will be a smaller but still fat version of yourself with a lower metabolism (due to the muscle loss).

Gaining muscle is really the secret to permanent fat loss as the more muscle you have, the more calories you burn at rest on any given day. In addition, gaining muscle is the key to achieving the firm good looking body that everybody wants but dieting and cardio alone will not give.  Note: I included a fast paced Fat Burning Workout for you to use at the end of this article.

Fat Loss Directive #4: Add some aerobic activity 3-4 times a week for 30 minutes first thing in the morning on an empty stomach.

Performing your cardiovascular activity first thing in the morning on an empty stomach always results in the quickest fat loss results. The reason for this is that your body’s glycogen reserves have been exhausted due to the overnight fast, so the body has to rely on burning fats for fuel.  If you have trouble waking up, a product like Lean Body Fat Burner can really help to get your metabolism and energy systems going first thing in the morning.  In addition, this product also has ingredients that will maximize fat loss and protect muscle during exercise!

Fat Loss Directive #5: Eat smaller more frequent meals throughout the day.

The first thing that most bodybuilding dieters do is that they start a crash diet where they only eat once or twice a day as well as increasing cardiovascular activity. Again, this is a sure fire way to lose muscle and lower your metabolism. As we already know, less muscle and a lower metabolism is not the way to get to your bodybuilding goal.

In order to keep the metabolism going at full speed and the blood sugar levels under control (which keeps energy levels high and cravings away), 5 to 6 small balanced meals a day is the way to go. When I say balanced meals what I mean is that each meal should contain all of the macronutrients (carbs, protein and fats) in a specific ratio.

While metabolisms differ, I have found that a ratio of 40-45% Carbs, 40-35% Protein, and no more than 20% Fats is generally the best way to go. This ratio is optimal for keeping insulin and blood sugar under perfect control. In addition, this ratio creates a favorable hormonal environment that leads to muscle growth and fat loss.

While 5-6 meals sounds intimidating, not all of your meals have to be real food.  If you have 5 meals, your mid-morning and mid afternoon meals can consist of a Lean Body Meal Replacement, RTD or Protein Bar.  If you have six meals a day, your last meal can consist of one of these products as well.

Fat Loss Directive #6: Let water be your main beverage.

Time and time again I have noticed that dieters start their diets with a sincere effort and even count all the calories of the foods that they consume. However, most totally forget about the fact that fruit juices, sodas and other beverages contain calories as well. Therefore, avoid any type of drink that contains calories and concentrate on drinking plain water instead.

By doing this you will get the following benefits:

• Your appetite will be suppressed as water helps control your appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time would take the craving away.
• You will get a metabolic boost as cold water increases your metabolism.
• The fat loss process will be operating a full peak as water is needed in order for fat loss to occur.
• You will not be drinking unnecessary calories as water has no calories.

Fat Loss Directive #7: Be prepared and pack your meals in advance.

One thing that totally kills dieters is going to work. Work, however, is not the culprit. The culprit is the lunch hour. If the dieter does not pre pack his/her food, lunch comes along and the person ends up going to the nearest fast food restaurant and exposing themselves to temptation that probably nine out of ten times they succumb to.

Therefore, the best way to stay on the diet (and also avoid losing meals) is to pre pack everything in such a way that when a meal time comes, it is relatively easy to have access to the food. Another advantage of this is that since the food is pre packed, you will not be adding extra food to the plate.

Fat Loss Directive #8: Go to bed early.

Two reasons for this:

1. Lack of sleep increases your hormone cortisol, which is a hormone that stores fat and burns muscle (in other words, it does the exact opposite of what you are trying to accomplish), and decreases your testosterone levels (which need to be high in order to keep your fat burning/muscle gaining processes going at full speed). While sleep requirements vary, seven to nine hours of sleep is generally a good rule of thumb.

2. The probability of succumbing to late night cravings increases exponentially for every late hour of the day that you stay awake.

The Fat Burning Workout

Workout (A) – Thighs, Hamstrings, Calves

Triset #1:
Squats (Medium/Wide) * 3 sets of 10-12 reps
Lying Leg Curls 3 sets of 10-12 reps
Standing Calf Raises 3 sets of 12-15 reps

Triset #2:
Leg Press (Close Stance; feet and legs together) 3 sets of 10-12 reps
Standing Leg Curl 3 sets of 10-12 reps
Calf Press 3 sets of 12-15 reps

Triset #3:
Leg Extensions 2-3 sets of 10-12 reps
Stiff Legged Dead-lifts or Lunges (Pressing with heels) 2-3 sets of 10-12 reps
Seated Calf Raises 2-3 sets of 15-20 reps

*Note: Perform squats with a medium stance and when you hit failure, then change to a wide stance and keep the reps coming until you hit failure again. If you suffer from back problems you can substitute for a leg press machine and use the same technique.

Workout (B) – Chest/Back/Abs

Triset #1:
Incline Dumbbell Bench Press 3 sets of 10-12 reps
Incline Flyes 3 sets of 10-12 reps
Crunches 3 sets of 15-20 reps

Triset #2:
Wide Grip Pull-up or pull-downs to Front 3 sets of 10-12 reps
Close Grip Chins or pull-downs (Reverse Grip) 3 sets of 10-12 reps
Hanging Leg Raises 3 sets of 15-20 reps

Triset #3:
Chest Dips 2-3 sets of 10-12 reps
Low Pulley Rows 2-3 sets of 10-12 reps
Bicycle Crunches 2-3 sets of 15-20 reps

Workout (C) – Shoulders, Biceps, Triceps

Triset #1:
Upright Rows 3 sets of 10-12 reps
Triceps Pushdowns 3 sets of 10-12 reps
Incline Curls 3 sets of 10-12 reps

Triset #2:
Bent Over Laterals 3 sets of 10-12 reps
Concentration Curls 3 sets of 10-12 reps
Lying Dumbbell Triceps Extensions 3 sets of 10-12 reps

Triset #3:
Lateral Raises 2-3 sets of 10-12 reps
Hammer Curls 2-3 sets of 10-12 reps
Overhead Dumbbell Triceps Extensions 2-3 sets of 10-12 reps

NOTES:
• Workout Frequency
This routine can be performed as little as 3 days a week (Monday, Wednesday and Friday), with cardio on the off days.  However, for best fat burning results, perform 3 days on and one day off.  All you have to do is rotate workouts A, B, and C and then take a day off.  You can do the cardio first thing in the morning on Monday, Wednesday and Friday.  If you would like to do 4 days of cardio, then you can do it, Monday, Tuesdays, Thursdays and Fridays.

• Rest in Between Tri-sets
After each tri-set you can rest 1 minute to 90 seconds at the most. Keep up a fast pace. Also remember that there is no rest between the exercises in the tri-set. So for instance, you will go from Incline Bench Press to Wide Grip Pull-ups to Crunches and then rest 1 minute to 90 seconds before starting again.

Sample Fat Burning/Muscle Building Meal Plan Diet for Males

1 serving of Lean Body Fat Burner
Cardio: 30 minutes of cardio (6:00 am)
Note: On days that you are not performing cardio, take the Lean Body Fat Burner™ prior to Meal 1.

Meal 1 (7:00 am)
1 cup of oatmeal
1 piece of fruit such as an apple
10 egg whites
½ tablespoon of fish oil
Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg)

Meal 2 (10:00 am)
1-1/2 scoops of Pro V60 or Lean Body RTD with 1 cup of oatmeal or 7 rice cakes
-or-

Lean Body Gold Protein Bar or Lean Body MRP with 1/2 cup of oatmeal or 4 rice cakes

Meal 3 (12:30 pm)
1 cup of brown rice
Serving of vegetables such as green beans, broccoli, asparagus
5 ounces of chicken
Supplements: Vitamin C (1000 mg)

Meal 4 (3:00 pm)
1-1/2 scoops of Pro V60 or Lean Body RTD with 1 cup of oatmeal or 7 rice cakes
-or-

Lean Body Gold Protein Bar or Lean Body MRP with 1/2 cup of oatmeal or 4 rice cakes

Meal 5 (5:30 pm)
8 ounces of baked potatoes
Serving of vegetables such as green beans, broccoli, asparagus
8 ounces of tilapia
½ tablespoon of fish oil
Supplements: Vitamin C (1000 mg)

Pre Workout Supplement: 1-2 scoops Super Charge Xtreme N.O.
45 Min Weight Training Workout (7:30pm)

Meal 6 (9:00 pm)
Lean Body MRP with 1/2 cup oatmeal

-or-
1-1/2 scoops of Pro V60 or Iso LeanPro pre-mixed as a shake with ½ tablespoon of fish oil and 1 cup of oatmeal.

Water Intake: Drink your bodyweight x 0.66 in ounces of water throughout the day.  Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently.

Sample Fat Burning/Toning Meal Plan for Females

1 serving of Lean Body for Her Fat Burner™ (5:30 am)
Cardio: 30 minutes of cardio (6:00 am)
Note: On days that you are not performing cardio, take the Lean Body for Her Fat Burner™ prior to Meal 1.

Meal 1 (7:00 am)
1/2 cup of oatmeal
1 piece of fruit such as an apple
5 egg whites
1 teaspoon of fish oil
Supplements: Multiple Vitamins/Minerals, Vitamin C (1000 mg)

Meal 2 (10:00 am)
1 scoop of Pro V60
-or-
½ Lean Body Gold Protein Bar
-or-
Lean Body For Her MRP or Lean Body on the Go RTD

Meal 3 (12:30 pm)
1/2 cup of brown rice
Serving of vegetables such as green beans, broccoli, asparagus
3 ounces of chicken
Supplements: Vitamin C (1000 mg)

Meal 4 (3:00 pm)
1 scoop of Pro V60
-or-
½ Lean Body Gold Protein Bar
-or-
Lean Body For Her MRP or Lean Body on the Go RTD

Meal 5 (5:30 pm)
4 ounces of baked potatoes
Serving of vegetables such as green beans, broccoli, asparagus
4 ounces of tilapia
1 teaspoon of fish oil
Supplements: Vitamin C (1000 mg)

Pre Workout Supplement: 1 scoop Super Charge Xtreme N.O.
45 Min Weight Training Workout (7:30pm)

Meal 6 (9:00 pm)
Lean Body For Her MRP
-or-
1 scoop of Pro V60 or Whey Isolate for Her pre-mixed as a shake with 1 teaspoon of fish oil and 1/2 cup of oatmeal

Water Intake: Drink your bodyweight x 0.66 in ounces of water throughout the day.  Your body is mostly composed of water so if you do not drink your daily requirement you may be jeopardizing your muscle gains and also not letting your body get rid of the toxins and waste produced by all of the physical activity efficiently.

Conclusion

Now that you have been programmed with all of the Fat Loss Prime Directives, it is time to put them to good use so that you can get lean in no time!

Take care and train hard!

About the Author

Hugo Rivera is an International best selling fitness author certified in personal training and nutrition with a computer engineering degree from the University of South Florida. Hugo is owner of www.hugorivera.net, an informational, free fitness and nutrition website. He is author of over 10 fitness books (with over a million copies sold) including his best sellers: Body Re-Engineering, The Body Sculpting Bible for Men, The Body Sculpting Bible for Women, the Weight Training Diary, and the Hardgainers Handbook of Bodybuilding. Today via his website HugoRivera.net, numerous articles, book publications, TV and radio appearances Hugo continues to educate the public on how to achieve the body of their dreams via the use of weight training exercise, good nutrition and correct supplementation.  You can follow Hugo at his:

YouTube channel: www.youtube.com/hugoriverafitness

Facebook: www.facebook.com/hugorivera.net

Google Plus: www.google.com/+HugoriveraNetnaturalbodybuilding

Twitter: www.twitter.com/hrfit

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2 Responses for The Fat Loss Prime Directives – The Eight Simple Rules to Losing Body Fat (Featuring the Fat Burning Workout & Diet Plan)

  1. lose fat build muscle diet

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    January 21, 2009 2:24 am

    Fantastic post, I love your products Labrada, do you have any sample lose fat build muscle diet for me?

  2. Keith Lorino

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    September 15, 2009 5:31 pm

    I have a busy schedule and workout heavily, i am having trouble with getting 6-8 small meals in a day due to my work, school, and workout schedule. what would you recommend. Thanks