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Expend more calories than you consume. Every day, you must burn more calories than you consume.

There is no other way around it. Do not be dazzled by the scientific-sounding verbiage of gurus, who tell you that “you must create a calorific deficit.” We shall stick with plain English. To lose weight, you must burn more calories than you consume. 

If you are already in normal weight; then, this “how to lose weight” section is superfluous. Skip it, and go straight to the section on abdominal exercises.

Notice! I did not summon you to consume less calories. The focus is on expenditure, not on consumption. 

Any so-called expert, who tells you to decrease your calorie-intake; does not know, what, he is talking about. Make no attempts to starve yourself. The debate on the effectiveness of starvation diets was put to rest in the mid-2000s. We now have scientific proof, that, starvation diets do not work. On the contrary, they will end up making you fatter.

Extra calories are burnt through strenuous exercise. No short-cuts allowed.

Short-cuts are prohibited because they do not work. High-tech gadgets will not make you fit. Ignore all those gadgets on late night infomercials. The idea, that electronic vibrator-belts can give you lean abs, is complete fantasy. Abs gadgets do not work. Most of the gadgets being promoted on daytime TV Channels are simply scams to extricate your hard-earned money.

            What works?

            Intermittent sessions of high intensity aerobic exercises.

            To lose weight, you need three aerobic exercises:

            -Sprinting

            -Swimming

            -Cycling

All other exercises are superfluous. This does not mean; that, they are useless. You can certainly lose weight by dancing zumba, cha-cha, samba, etc. You can lose weight playing football, volleyball, basketball, tennis, etc. 

The obvious problem with team sport, is that, you cannot practice it; unless, your schedule coincides with that of several other people. For this reason, team sports are not considered in this program. 

Good for you, if you happen to be a member of a sports-club; but, the overwhelming majority of people are not. For the most part, your weight lose journey is going to be an individual endeavor. Self-reliance is the order of the day. So, let’s get straight to it. Shall we! 

Sprinting is the most effective aerobic exercise. To sprint, you do not need a swimming pool. You do not need a bike. You do not need a cardio heart rate monitor. You only need a pair of sneakers. 

Sprinting is both cheap and practical; except of course, for women with big breasts. If you have big breast, sprinting and even jogging will cause your breasts to sag. For big-breasted women, swimming and cycling are preferable to sprinting. 

For the rest of this program, I’ll assume you have normal sized breasts. Sprinting is not for everyone. Before, you go sprinting, you need to verify, if you are fit to sprint or not.

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How to Sprint

In order to sprint effectively, you need to be able to measure your heart-rate. At rest, the heart rate of an athlete ranges from 40 to 70beats per minute. If your heart rate at rest is above 100beats per minute, see your doctor before you go sprinting. 

You might be suffering from tachycardia. Tachycardia is a heart disorder, in which, while at rest; your heart is beating faster than the normal and healthy rate. If your heart rate is below 40beats per minute, see your doctor also. 

You might be suffering from bradycardia. Bradycardia is a heart disorder, in which, while at rest; your heart is beating slower than the normal and healthy rate.

 

How to Measure Your Heart-rate

Place your index and middle finger on your neck, close to your windpipe. Count the number of beats within a 15seconds time-span. What is a beat? A beat is the pulse of blood, which you feel, flowing through your veins. Multiply the number of beats by 4. The result is your heart rate.

No hi-tech gadget is required to measure your heart-rate. A simple wrist watch is amply sufficient.  

The purpose of measuring your heart rate is to rule out any cardiovascular problems. Sprinting is not for everyone. Sprinting is not for you, if you have a cardiovascular condition. Any heart rate between 40 to 100beats means that you are healthy enough to sprint.

How is sprinting done?

Every exercise has 3phases. It does not matter, if you are sprinting, jogging, swimming, cycling, squatting, etc. Every workout must be comprised of 3phases.

            -Warm Up Phase

            -Training Phase

            -Cool Down Phase

 

            Warm Up Phase

Before you start sprinting, spend 5minutes jogging. This is extremely important to prevent injuries. By initially jogging slowly, your heart rate will gradually climb to the new rhythm. Your blood circulation will increase and your joints will loosen; thus preventing injury. Never bypass the warm-up phase.

At age 16, Arnold Schwarzenegger severely injured his neck and upper back because he bypassed his warm-up. His neck and back injuries caused him excruciating pain, which lasted for weeks. 

When he later recounted the incident at a Texas bodybuilding summit, he said “basic everyday movements felt like walking on red hot coal. One does not need to learn such a lesson twice.” Ever since, he has never missed his 5minutes warm-up before training. 

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Training

-Sprint for 10minutes!

Recover for 1minute by jogging slowly!

-Sprint for another 10minutes!

Recover for 1minute by jogging slowly!

-Sprint again for another 10minutes!

This is called interval training.

Your interval training will be comprised of 3sessions of 10minutes sprinting. The proper training lasts just 32minutes. After the third sprint, cool down by walking.

People love to complicate things. Unnecessary complication probably flatters their ego. It probably gives them an air of sophistication. The more complicated your exercise is, the more difficult it would be to implement. 

Complicated exercises will likely result in failure. Keep everything simple. Simplicity is the key to effectiveness. The simpler the exercises are, the easier it is to execute; and in so doing, you are guaranteed to get results.

When you go sprinting, do not strap any kind of EKG across your chest! EKG stands for electrocardiogram. What additional value does an EKG device offer? 

None. It offers no additional value. It does not make you more sophisticated. On the contrary, it makes you look stupid. Do not take any fancy heart rate monitor along with you. 

There are millions of extremely fit athletes across the world; who never use these gadgets. These gadgets only serve one purpose. They put money in the pockets of sleek marketers.

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When you initially start training, the only device you need is a wrist watch with a start/stop timer. You need it to determine the 10minutes sprinting stretch and the 1minute recovery stretch. 

After a few months of training, you’ll no longer need it because you’ll be able to determine the 10minutes stretch by the distance which, you have covered.

Sprint by accelerating to your maximum speed possible. When you believe, that you have reached your maximum speed, force yourself to push past it. By forcing yourself to push past your limit, you will actually maintain terminal velocity.

You’ll know you are sprinting correctly, when you can sense a thread of blood throbbing at the back of your throat. You must push yourself to an exertion level of 100%. Anything less is tantamount to self-cheating.      

 

Cool-down Phase

After sprinting, do not lie down on the ground to catch your breath. Do not jump straight into the shower, either. You have to walk around for at least 2minutes to permit your heart rate to adjust to the new rhythm.

You will be able to avoid injuries by observing the cooling down phase.

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That’s why you need to take your weight problem seriously.

If you are more than 20lbs overweight, you need to pay close attention.

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In addition, it compelled her body to initiate a 22-hour-a-day fat burning sequence that grew stronger with each passing day!

This wasn’t enough for Katherine though. She remained steadfast.

SLOWLY, KATHERINE BEGAN TO EXPEND MORE CALORIES THAN SHE CONSUMED

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Although Katherine survived that morning, she was never the same again.

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From the desk of: Katherine Dormont

Hi there,

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Having my 92-pound, disease-saturated and confidence-starved body-fat hit the floor that morning WAS my fate.

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Shape Up by Shedding Fat

My research led me to this “weight-loss doubling” ritual. It triggers a relentless fat-torching “domino-effect”, buried deep inside even the most shattered metabolism.

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 “GET BACK TO WORK!”

You know, I never dreamt that the day would come, when my friends and my family watched in amazement as I lost an average of 8lbs per week.

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Shape Up by Shedding Fat