Learn how to torch body fat with this book brought to you by a Personal Trainer at WC Fitness.

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2. Introduction
Welcome to my book on Weight Loss Unlocked. I produced this book to give you some
great free information to get you started on your weight loss goals. I will start of by
describing some of the training you can do.
Fat Burning Training: Which Is Best?
This chapter is going to look through some of the best fat burning training styles around
today. The aim is to show you a whole range of training you have available. So that you do
not waste your time with boring and quite frankly, dated training.
We will begin with the traditional training and why you should maybe not do it.
Slow Steady State Cardio
Slow steady state cardio is probably the most popular type of fat burning training, yet it is
the least inefficient. This training style is any type of training were you keep a slow steady
pace (obviously), for something like walking, running, cycling etc.
The reason why it is so popular, comes from study done many years ago now, which
showed that slow steady state cardio, burns fat for energy. Naturally everyone celebrated
this, because they wanted to get rid of fat, so surely this training is ideal right?
The problem here is that, this type of thinking is very short sighted. Yes, your body will
burn fat, but due to the slow pace of the training, you will not burn very many calories. You
also only burn calories for the time you are training.
More modern fat burning training types will keep your body burning calories for up to 37
hours after you have finished training!
So, although modern training does not use body fat for energy, it will burn more total
calories. Thus resulting in more fat loss in the long run.
The reason for this is two-fold. Firstly, you will burn more calories with high intensity
training. And secondly, you will burn more calories while you rest because you will raise
your metabolism. (This can be known as the afterburn effect).
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3. Should I never do slow steady state cardio?
You may be thinking that I do not like steady state cardio at this point. But I do like steady
state cardio as long as it is used properly.
For starters; beginners should start of by doing this style of training. More advanced
training methods would be too intense for beginners and can be dangerous. Therefore if
you are a beginner or have not exercised regularly for a while, you should start of with
steady state cardio.
Slow Steady State Workouts
Slow Steady State Cardio workouts are pretty simple to do. You should start of by doing 30
mins sessions 3-5 times per week. This can be something as easy as walking for 30 mins 3-
5 times per week.
As you get fitter you can build up the intensity by running or go faster at whatever else you
are doing.
After 3 weeks of slow steady state cardio, it is time to start doing more advanced training to
torch body fat off. Let’s have a look at the other methods now.
High Intensity Interval Training
High intensity interval training (HIIT) is getting a lot more popular these days, and with
good reason: It works!
HIIT is where you do fast paced intervals followed by slowed paced. It can be done with
gym machines, cycling or even with running. As an example for a HIIT workout: You
would warm up for 5 minutes, then sprint at about 80% of your maximum effort for 1
minute, followed by 2 minutes at a gentle pace, then go fast paced again and so on.
You only need to do about 6-10 fast paced intervals. So the HIIT part of your workout only
last around 30 minutes or less. You will of course get the ‘afterburn’ effect with this
training, meaning you will burn more calories for up to 37 hours after you have finished
working out. This is the true power of modern training.
You can of course do some extra slow steady state cardio combined with HIIT, to burn
extra calories if you wish.
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4. Okay, you have now had an introduction to a modern style of training. The next training
types will possibly take you further away from what you are used to doing. But the next fat
burning training styles work fantastically, and will also help you sculpt your entire body.
So, let’s start with circuit training.
Circuit Training
Circuit training is a form of weight training, were you do a lot of different exercises, one
after the other without much rest, in a ‘circuit’ fashion. If you panicked about those two
words: weight training, do not worry. This style of weight training is designed for weight
loss and “toning”, they will not put muscle on you.
To give you a better idea what circuit training actually is, here’s an example: You would
start of with around 6 exercises such as :
1.Squats
2.Bench Press
3.Dead-lift
4.Bent-Over Row
5.Lunges
6.Shoulder Press
If you do not know what all the exercises are, that is okay, they are only for explanations
sake. To do these exercises in circuit style; you would start of with squats, then move
quickly onto the bench press, followed by the dead-lift and go through all the exercises
until you have finish them all, then rest.
This is the basics of circuit training. You get a great toning and sculpting effect, while also
getting great fat burning benefits due to the high intensity of the workout.
Density Training
Density training is another great addition to your training arsenal. It is very simple to use,
once you know how. The basic idea of it, is to do more work in less time, and it works
wonderfully to ensure you keeping working hard.
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5. We can use the workout already described above to help explain density training further.
What you would do is record the amount of time, it took you to do a circuit style workout
with the exercises above.
Let’s say it took you 6 minutes to complete one circuit. On the next workout, you would set
your watch for 6 minutes, then try to increase the amount of reps you did for all the
exercises in the circuit, in 6 minutes.
Therefore you have increased the density of your workout. Do not worry if you don’t
understand this density concept entirely, just focus on the fact that it works very well at
melting of body fat.
So there you have it; a brief introduction to a few options for modern fat burning training
styles. Hopefully you see the importance of them and why you should be doing them.
Remember; each training style is only a tool to have at your disposal. It is important to use
them all, to stop your body adapting to any particular training style.
I hope you enjoyed this chapter on fat burning training.
How Much To Eat To Lose Weight
Now I am going to show you how much to eat to lose weight. If you are wanting to shed
unwanted body fat; how much you eat will have a huge impact on how much you lose.
Weight loss (and gain) comes down to one simple calculation:
Calories in Versus Calories out
This basically means that your weight loss and gain comes down how many calories you
are eating versus how many you burn with activity. Seems pretty simple when you put it
that way doesn’t it?
Where it starts to become more difficult is how many calories you need to eat everyday and
how many you actually burn of. The average recommended calorie intake per day is 2000
calories for women and 2500 calories for men. This will alter depending on various factors
but gives you an idea.
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6. How Many Calories To Lose Weight?
Now that you have an idea how many calories you should be eating, you have to know how
to eat these. It is very easy to eat more than this and put on weight.
On average you need eat around 500 calories per day less than your maintenance level to
lose weight.
This figure comes from the fact that there are 3500 calories in one pound of fat. Therefore
if you burn 500 calories per day, this equals 3500 over 7 days and works out at round 1
pound per week of fat loss.
How To Eat The Right Amount Of Calories
Knowing how to eat the right amount of calories is where everything starts to come
together and form the basis of your weight loss.
There are many ways and different systems you can use to ensure you eat the right amount
of calories. They all have different methods but they all must make you eat less calories to
work.
The most effective way of knowing how many calories you are eating is by counting them.
Many people do not like to do this because it is quite time consuming, but it still remains
the most effective method available. When I am on a weight loss phase, this is what I use.
There are many calorie calculators available today that help you do this and save time. You
can have a look around as they have apps, online and physical calculators these days.
There are many other ways of dieting without counting calories. The best system to help
you lose weight is the one the fits your needs best and gets the job done. I will put some of
the most popular methods in the chapters below.
How To Burn Fat Fast With Calorie Cycling
Okay, now lets have a look at how to burn the fat fast. The problem when trying to burn fat
fast is the dreaded starvation mode. This is when your body slows down it’s metabolic rate
when you diet for too long. This is a survival mechanism because your body thinks it is
going through a famine.
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7. You want to avoid this because it makes it very hard to lose weight when this happens. If
you have every gone on a diet and stop losing weight after a while no matter what you did.
Chances are your body went into starvation mode. So who do you avoid this to burn body
fat fast? Simple; use calorie cycling.
Calorie cycling is where you eat less calories some days, then higher calories on others to
prevent the starvation mode. It is one of the most effective and proven ways of burning fat
fast. It is used by a lot of the top figure and fitness models!
The starvation mode kicks in after 3 ½ days of dieting. Therefore we use the calorie cycling
method to eat for 3 days at 500 calories below your calorie maintenance level. Then every
fourth day you eat just above your calorie maintenance level. This stops your body going
into starvation mode and keeps your metabolism running high.
Burning Fat With Food
We are now coming to the last piece of the puzzle for burning fat fast. You now know that
you have to know you calorie maintenance level, while using the calorie cycling method to
burn fat fast. To complete all of this, you have to ensure you are eating the right amount of
food. Ignore this rule and you will not be burning fat any time soon
Basically you have to start counting calories to know how many you are consuming. This
means you have to see how many calories is in the food and drink you are taking in. The
calorie amounts are usually located on the nutritional facts on the packaging of food. These
days a lot of companies put the calorie amounts of the front as well, to make it easier for
you.
Keeping a food diary and recording all the calories you are eating is usually the best way to
record what you are eating. There are plenty of hand-held or online calorie counters
available to use, to makes things easier for you. It can be a pain to do this, but it almost
guarantees that you will burn fat fast.
Carbohydrate Cycling – Low Carb Diet
Carbohydrate cycling is one of the most effective methods of weight loss available to you.
This is the technique that many figure athletes and cover models call their secret method.
The reason for this is that carb cycling works (very well).
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8. It works so well because your body uses carbohydrates for energy and when you do not eat
them your body is forced to burn fat for energy. This is a very simplified version of what
happens but gives you the general idea.
With the quick explanation out of the way let’s have a look and see how to lose weight with
carb cycling. There are many methods of doing this but I like to keep things as simply as
possible. I have found that people give up on systems if they are to time consuming or
complicated to maintain. Therefore we will use a great technique called the zig zag method.
Zig Zag Method
The zig zag is a method were you eat low carbohydrate on some days and eat more
carbohydrates on other days. There are different ways of doing this; a good way is to eat
low carb for 3 days then eat high to moderate carbs every fourth day.
You can vary this slightly to suit your lifestyle better if you like. You want to be doing 1-2
high to moderate carb days were you eat some carbs. So you can work this out to fit into
your routine the best way.
What To Eat On Low Carb Days
On low carb days you want to be eating as much high protein and low carb foods as
possible. I have listed some of these foods below:
Chicken
Beef
Fish
Pork
Eggs
Diary – cheese, milk, yogurt
Beans – black, pinto, lentils etc
Nuts and Seeds – peanut butter, cashews, almonds etc
Foods To Avoid On Low Carb Days
The foods listed below are foods that you must avoid at all costs on low carb days.
Bread
Rice
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9. Pasta
Potatoes – includes chips and crisps
Cakes & Buns
Pastry
Do We Eat Fruit & Veg?
The recommendation for eating fruit and veg can be tricky on low carb diets, as they
contain carbs. Fruits and veg are very healthy and any diet you are on should be healthy.
Therefore on your low carb days I recommend that you eat veggies and avoid fruits.
On your high carb days eat lots of fruit and veg, plus other high carb foods like bread and
pasta.
Junk Food
While you should really cut junk food as much as possible on a diet, it is good to have some
junk food now and then. This helps keep your will power up and will keep your diet on
track. When having junk food you should always have it on your high carb days. This isn’t a
free pass to eat junk food all day, but enjoy some on your high carb days.
Carbohydrate Cycling
So there you have a simple approach on carb cycling to lose weight fast. There are different
methods that measure food and include other requirements. But I have found that people
do not follow these as they are to complicated. If you decide to give this a go, please let me
know.
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