My Weight Loss Plan - How To Burn Belly Fat And Lose Weight Fast #Best Education Page #Online Earning

you

hey guys Stefan here from

master calm in this video blog I'm gonna

show you guys exactly what I do to burn

body fat and lose weight now a lot of

you guys have seen my fitness

transformation on my blog project like

master comm where I post my monthly

goals reports and I share exactly you

know how I'm doing in each area in my

life and so you've seen the pictures

that have been posting month after month

of me getting leaner and more ripped and

also putting on muscle mass as well and

I've been doing it before this fitness

competition which I have coming up here

in July which I've been training for

and right now I'm around 6% body fat the

best shape I've ever been in my life

and I'm getting tighter and tighter for

my fitness show and everything but a lot

of people have been asking me Stefan

what have you been doing what is your

workout routine what is your diet or

nutrition like and I've already shared a

little bit of that in the previous blog

post and video blog with my supplements

and my nutrition everything but I wanted

to create this video blog for you guys

just go into everything everything you

need to know everything that I do

step-by-step broken down if you want to

apply to your life great if you want to

lose weight this is again what I've been

doing to not just lose weight but just

be muscular and toned and have a

six-pack and and get to where I am today

so you know if you don't want to be as

lean as I am don't worry you don't have

to take things to the extreme like I do

but you could just apply some of this

and get incredible results to lose body

fat and have just a better overall

physique now I'm going to go into first

and foremost my workout routine and then

my diet and nutrition plan and I will

mention as well if you guys want to see

the transformation go check out my

previous video blogs on my youtube

channel and you'll see my body change

actually did a fitness competition two

years ago and I posted and documented

everything on my blog then on project

like master comm and on my youtube

channel and so you can see how lean and

ripped that was then and then I did a

bulk and I gained a lot of size and also

fat as well but you guys would be able

to see about a year ago I'm about 30

pounds lighter than it was then and my

whole face everything is changed so it's

pretty remarkable to see the

transformation it's just kind of proof

that what I have been doing works so

first I'm gonna go into my workout

routine this is exactly what I do I work

out about six days a week and I work out

with weights so I go to the gym I lift

weights six days a week sometimes it's

seven days a week to be honest for you

guys but I try to get in at least one

rest day and I honestly workout six

seven days a week because I love it I

love the process which is a very

important piece to changing your body

you have to enjoy the process

you hate the process if you're dreading

it if you're not enjoying it it's never

gonna last this will last for a period

of time but you got to make this a

lifestyle so you really have to love and

enjoy the process of going to the gym

exercise and working out with whatever

activity it is that you want to do so

for me I loved it so much I actually

find it easier to work out every day as

opposed to like three days a week

because when you work out three days a

week it's like a broken routine in a way

it's harder to keep that habit going

every day it's just okay I'm going

everyday this is non-negotiable is it's

a routine it's a habit that you get

momentum with but I end up do getting

about one day a week or one every two

weeks a rest day but my workout looks

like this Monday I'll do chest okay and

I just go to the gym I focus purely on

my chest

Tuesday is back okay Wednesday is

shoulders Thursday is arms both my

triceps and biceps and then Friday is my

legs and then I repeat the same cycle

for Saturday I'll go back to chest

Sunday back and just go from there so my

workouts are about 40 minutes long and

it'll be 40 minutes for my chest and I

focus on doing high reps low rest okay

so meaning for 40 minutes I'm gonna work

out my chest and it might look like I'll

start off by doing bench press high reps

meaning I'll go up to 20 30 reps

sometimes 15 20 30 reps up doing bench

press and then I'll superset it with

something as well and then I'll take a

rest for about 30 seconds to a minute

so some days I switch it up all the time

so some days I do a 30-second rest some

days 45 seconds and then or some day

that's a minute

but I want to keep my rest fairly short

and then I get

into doing it again I'll end up doing

about three or four sets of that before

I go on to the next exercise

now the key when you're doing this type

of workout if you want to burn body fat

is you want to keep your heart rate

elevated all throughout your workout so

that's why I'm doing high rep okay and

because I'm doing high reps I'm not

lifting as much weight my weight this is

not much at all you know even if I'm

just lifting 90 pounds bench pressing it

or whatever it doesn't really matter

what the way it is it's more the burn is

what I'm aiming for

so whenever I can do like 2030 high

amount of reps with boom superset with

maybe push-ups or something like that

and I'm basic keeping my heart rate

elevated getting good burn which will

help build the striations and just kind

of help you burn body fat throughout

your workout and then I'm keeping the

rest low as well I rest too long then my

heart rate is going to go back down to a

regular level so I want to keep my heart

rate elevated alter of my workout so

I'll start off with something like that

one exercise for benchpress

push-ups superset it with a super set by

the way means I'm going immediately into

the next exercise right after I do it so

right after the benchpress boom I'm

going right into you know push-ups

and then I might do like incline bench

press with dumbbells and then

immediately after that superset it with

flies okay so I basically pick a number

of exercises and I'm doing that for

about 40 minutes straight okay low rest

high reps so my heart rate for the

entire 40 minutes is on my whole chest

the whole muscle group is burning it's

got incredible pump and everything and

my heart rate is being elevated so I'm

not only building and working the

muscles and tearing up the fibers and

everything and working them but I'm also

burning body fat as well which is more

efficient than just running on a

treadmill for 40 minutes because this is

called muscle building cardio I'm

engaging the muscles which is basically

helping tone my body more than anything

as well as burn body fat okay so after

those 40 minutes I'll do 10 minutes of

ABS okay 10 minutes straight of ABS and

by the way one of the best investments

I've ever made going to the gym is

having a watch like this this is a

g-shock watch and I use it because I

have

timer on it and so I actually timed at

30 seconds to 45 seconds the minute rest

time is between my sets and also when I

do my ABS I set it for 10 minutes eyes

do ABS straight my ab workout is I focus

on doing something from my upper abs

something from my lower abdominals and

something for my obliques the sides and

so what I'll typically do and I'm always

switching it up but I'll make me start

with you know crunches for example and

just do as many as I can I've got 10

minutes set as many crunches as I can

and then I might do like side twists and

then I might do leg raises and so

there'll be one cycle and those keep

repeating that for 10 minutes straight

okay so that's my ab workout right after

the 40 minutes so now I'm about 50

minutes of a workout the last 10 minutes

of my workout I'm doing intervals

high-intensity interval training is

called hii P and what I'll typically do

I always switch this up as well but I'll

go on the treadmill and all these

sprinting so I'll sprint for about a

minute and then I'll walk for about a

minute and I'll sprint for another

minute walk for another minute sprint

for another minute walk for a minute and

what this does is it's spiking my heart

rate which is really powerful way to

burn body fat as well because it's going

to allow you to burn calories all

throughout the day in fact even when

you're doing the muscle building cardio

and you're looking weights when you

damage your muscles in that sort of way

it's really powerful because your body

has to repair itself which means it's

going to be burning calories all

throughout the day using energy to help

rebuild your muscle and everything so my

workouts end up being about an hour long

the high intensity intervals I'll switch

it up between sprinting sometimes I'll

do jump rope sometimes I'll be boxing

type of workout sometimes I'll do the

Stairmaster elliptical I'm always

switching it up and that's the key on a

weekly basis my entire workout I'm

always switching it up on a week to week

basis I'm switching up the the exercises

I'm doing with my weights the rest time

the super sets I'm switching up you know

my ab routine I'm switching up the

interval cardio routine but that's

basically what I do every single day to

help my body burn a lot of calories

build muscle and also elevate my

hable ism and everything and just get

more lean all the striations build build

all the the muscles of your body so it's

well proportioned okay so that's my

workout routine now the next thing with

the diet and nutrition the key thing

there that I've learned is by the way

that almost 80% of the process of losing

weight comes down to your diet and

nutrition and the reason is what I've

learned is that you can be doing all the

work out an exercise routine that you

want but your diet is not down then

you're not going to lose fat and a lot

of people they again they workout all

day long but they're if you're consuming

more calories than what your body is

burning then I don't care how much

exercise that you do you're not going to

lose body fat the only way you lose body

fat is being at a caloric deficit and so

one of the most important things that

I've learned is that you have to first

identify what your basal metabolic rate

is meaning we all have a certain number

of calories that a body's naturally use

and burn every single day you know even

when you include the exercise routine

that you're doing you want to include

that as well but there are certain

calculators that can help you determine

based on your lifestyle your age your

metabolism your weight how many calories

you naturally burn my case my basal

metabolic rate is around 2500 calories

each day which means that's the amount

of calories that my body requires to

maintain its current well-being its

current weight and body fat level now in

order for me to lose weight if I go at a

deficit of those 2500 calories then my

body is going to burn body fat and lose

weight if I go at a surplus of those

2500 calories then my body is going to

either put on muscle as well as put on

body fat okay if I just stayed the same

2500 calories then I basically stay the

same and so if you want to lose body fat

you need to first find out how many

what's your basal metabolic rate how

many calories you naturally burn and

then be at a deficit meaning eat 200 300

up to 500 calories less each day now

when you eat 200 to 500 calories less

each

day so in my case up to maybe 2,000

calories a day that my body is going to

then go to get energy from my fat cells

which are stored energy sources and it's

going to start to burn that for fuel

because it's not going to have enough

calories to burn for fuel so it's going

to go to the store to energy which is

fat cells so my body will start burning

fat now if you go to much of a deficit

like a thousand calories less than what

your body needs 1,500 calories in my

case not only will you lose body fat but

you're also risking to lose muscle cause

your body can only burn so much fat at a

time so it might start burning the

muscle mass which is what you don't want

and so I found 200 to 500 calories to be

a good number if you do a deficit of 500

calories each day that's 3500 calories

each week which ends up being one pound

of fat a week and I found that could be

the most healthful number to lose body

fat out if you try to lose weight too

fast it's not going to be sustainable so

you want to do it slowly you don't want

to try to lose all this weight at once

maybe at the beginning depending on your

weight and everything you might start

losing more at the beginning but

eventually you want to slow it down so

it's more sustainable and more of a

lifestyle because most diets don't work

because people deprive themselves so

much and what happens is they bounce

back and they end up getting back to

where they were before and gaining all

this extra weight so we don't want that

to happen you want this to be a

lifestyle that's sustainable

okay so I'll consume 200 to 500 calories

less each day combine that with my

workout routine and the key is to track

everything you have to track what you're

eating in my case I have an Excel

spreadsheets where I track all my meals

I know all the nutritional value I eat

the same meals every day I did a video

blog you can check out my weight loss

diet which is I in my kitchen I chart

you guys all the meals all the

supplements that I take so you can see

what I eat and everything but I found

eating the same meals every day has made

this process much easier because I know

exactly the nutritional value of

everything that I'm eating and I just

know I know how many calories that I'm

getting so I consistently just eat less

calories I eat the same meals every day

just do that over a period of time and

guess what your body is going to start

losing the body fat that's what I do

when it comes to my diet

there are certain supplements that I

take but honestly it's not as important

as you think the main key is the caloric

deficit combined with the exercise you

marry those two together you get a

winning combination of fat loss so

that's what I do is my workout routine

when I'm traveling and everything I

still work out it's non-negotiable

I'll still do some sort of workout and

another important piece again is

switching it up you know even with your

eating switching up your eating

I might have one day a week as well as a

higher calorie day because if you also

try to diet for too long and you're

always at a deficit your body can become

fairly depleted so you need a refeed day

as well you need one day a week maybe

where you have that cheat meal or you

just have more calories so that your

body can refute itself and everything so

those are the main things that I do guys

you know let me know if there's any

questions you guys have when it comes to

my workout my diet but it's not rocket

science it's fairly straightforward it's

basically just consistent exercise and

eating well and there's a lot of power

again when you track things because you

might think that you're at a caloric

deficit like I did for a long time but

it was until I tracked it and wrote it

down that I realize this is exactly

where I'm at and some final things I'll

leave you guys with is make sure that

you're taking pictures of yourself

you're tracking your progress make sure

to take in measurements of your body as

well your arms or shoulders or chest or

stomach your thighs or calves so that

you can consistently see the progress

and checking your weight as well when

you weigh yourself you know make sure

it's a consistent time each day and

that's another important piece is just

tracking it because if you just visually

look in the mirror you're not going to

notice the differences but if you take

pictures and you track in that sort of

way you'll start to see the progress and

progress can be generally fairly slow at

least has always been for me but it

doesn't matter the pace that you're

moving at as long as you're making

progress

if you're making progress and you're

taking action each day then over a month

three months six months a year

your entire physique your entire body

your entire life can transform

so I got a going to have a video start a

blog post it's going to go along with

this video click the link in the

description for it if you enjoyed this

video please like like it leave a

comment let me know what you think any

thoughts maybe share some of the things

I've been working for you you know

there's some other important pieces as

well by the way I will mention sleep is

important making sure you get getting 68

6 to 8 hours of sleep you know you need

to be able to recover your body your

body loses about a growth hormones and

everything while you're sleeping

drinking a lot of water of course is

extremely important most of us are

dehydrated and not drinking enough water

and of course go over to my video blog I

did on my weight loss diet and I'll have

more details about the water that I

drink the supplements I take the food

that I eat and everything I do there as

well so thank you guys for watching this

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