How to keep burning fat

How to keep burning fat:

This article has a direct correlation with another article, "Understanding Calorie and Fat," and "What Went Wrong." So if you are new to this site or if you have any doubt, I recommend you go through those two articles. They are written briefly but effectively and will help you understand more about this topic.

Many people, including me, got frustrated because after a certain amount of fat loss, our body stops reducing weight. And this frustration leads us to stop putting in efforts, or many of us simply give up. This happened to me as well. With hours of study and implementation on myself, I understood the methodical approach to keep burning and reducing fat. It will be with three stages:

• Burner

• Cruiser

• Booster

Let's discuss more on them and how they will impact our journey.

Burner phase:

Any fat-burning program will start from here. Our body is tuned and adjusted to our daily routine. At this stage, I recommend not changing much. Just focus on reducing calorie intake. You need to make sure to take ~30% fewer calories than TDEE (For example, if your TDEE is 2000, you need to limit calorie intake within 1400 calories). By doing this, you will lose ~12 to 18 lbs in 6 weeks. Don’t put any stress on yourself, just control calorie intake.

Try not to lose more than 18 lbs. Why? Because then your body will try to reduce your body functionality to adjust to this reduction of calorie intake. And if you cannot lose more than 12 lbs, keep doing this for another 1 or 2 weeks.

This part of the stage is very important. Because by doing this, your belly fat will reduce a lot, and you will feel fitter and more energetic. You will start feeling great about yourself, and your motivation will be very high to keep this exercise going.

Cruiser phase:

After completing the burner phase, we need to fool our body. Yes, you heard me right. Because if we don’t do it correctly, our body will have a tendency to keep our fat part by reducing body activity. Our target will be simple; we will do some light exercise. Don’t look for anything complex or complicated. Whatever you don’t mind doing, just add that one. For example, if you like to walk around some shopping center for an hour, you can do it. If you have too much pressure from your regular job, do it 2-3 times a week. Just make sure your muscle movement is more.

And here, I give you some rewards, and the reward is more food for exercise days only. For exercise day, your calorie limit is 90% of TDEE, and other days will be 80% of TDEE. This extra energy will help you build muscle, and your body will not resist giving away fat. And you can imagine the result. Your body fat will keep reducing, your energy, and motivation will be high.

You need to keep doing this for another 6 weeks, and if you can do it correctly, you will lose 6 to 12 lbs. Once again, I recommend not to overstress yourself and relax too much also. Just like the previous stage, if you cannot reduce more than 6 lbs, keep doing this for more days, and if you tend to cross more than 12 lbs, increase your calorie intake or reduce exercise. Please don’t be rude to yourself. We need to make this journey achievable and enjoyable as much as possible.

Booster Phase:

At this stage, we need to increase some heavier exercise. You need to work more with your big muscles. There are many exercises you can find in another article and also over other media. You may take any of them; you have complete freedom.

At this point, you can reward yourself even more for exercise days. You may consider 100% of TDEE during exercise days and 90% of TDEE during resting days. If you do it correctly, you can keep losing 1-2 lbs a week.

The above-mentioned technique is the known best way to reduce fat that worked for me. And I am sure you will also enjoy following this process. If you follow all correctly, we expect your fat reduction will be like the chart below.