HOW TO LOSE 1 STONE IN 12 WEEKS OR LESS

Aiming to drop 1 stone in body weight in the space of 12 weeks or less may seem like a huge challenge ahead. The good news is, it is far simpler than you think and you won't hate the process. No extreme dieting or intense workout routines that leave you feeling worse off.

This is how you can lose 1 stone in 12 weeks without even feeling like you're on a weight loss diet.

Kirks Incredible Weight Loss Transformation Achieved with my 1:1 Online Coaching.

To begin, we need to determine your calorie target.

A simple way to calculate your maintenance calorie intake is to X your body weight in pounds by:

12 if your sedentary (no exercise)

14 if you’re lightly active (workout 1-3 x p/w)

16 if you’re moderately active (workout 4-5 x p/w)

18 if you’re extremely active (workout 6-7 x p/w)

To lose 1lb per week I need to create a 500 calorie daily calorie deficit or 3,500 calories across the week. Eg. my weight 185lbs x moderately active 1.6 = 2,960kcal maintenance calories. My fat loss calorie goal = 2,460 kcal.

Use a calorie tracking app to track your calorie intake.

Base of Your Diet

To guarantee the best results, the base of your diet should include the following: Chicken, Beef, Turkey, Salmon, Tuna, Eggs, Yoghurt, Rice, Pasta, Potatoes, All Fruit and Vegetables, Nuts, Seeds and Oils

This ensures that your diet will be giving you enough protein for muscle recovery, healthy fats for hormone production and health, Complex carbohydrates for long-lasting energy, Fruit and veg for energy, health and function.

Flexible Dieting

While the foundation of your diet should be a staple. Allow yourself to take a flexible approach.

Fit in foods you enjoy that can help keep you sane. This may be chocolates, crisps, desserts, take-aways. Enjoy these guilt free. People often fail on there fat loss diet is because they’ve gone off-track ‘for one reason or another’ and feel like they’ve f*cked up. Leading to guilt - binging - and ultimately quitting.

As long as you are tracking your calories and eating in a calorie deficit. You have nothing to worry about.

Social Occasions

Don’t get overwhelmed when situations force you away from your routine. There is nothing wrong with going off-plan and enjoying a social occasion.

One good day won’t determine your end results - neither will one bad day.

If you’re able to find the balance between your goals and social occasions. You’re more likely to achieve your end goal. By splitting your daily calorie goal across the week, you can bank calories for the night out.

Exercise and Activity

There is no workout program out there that will help you drop body fat IF you’re not in a calorie deficit. That means, you don’t need to do crazy HIIT workouts first thing in the morning. You don’t need to spend hours in the gym. You don’t need to do hours of cardio. You don’t need to do 30 minutes of sprint intervals. You don’t need to do ‘fat burning ab workouts’.

Find something that you enjoy doing! There should be a combination of resistance and cardiovascular exercise.

Resistance based exercise builds muscle and strength. Allowing you to transform the shape of your body, have more tone and definition. Having higher muscle mass can also help to improve your metabolism. 

Cardiovascular exercise can improve overall health, can improve function of your cardio system. It’s also a great tool to burn calories.

Resistance train for 45 minutes 3 x per week. Cardiovascular exercise for 15 minutes 3 x per week.

Conclusion

If you was to follow the exact protocol I’ve laid out in this post you can expect to see 1lb weight loss per week. Totalling up to 12lbs over a 3 month period. 52lbs over a 12 month period.

The key to a successful weight loss journey is patience, consistency, and accountability.

If you’re not patient - you’ll take shortcuts. Making the process harder to stick with... making it less likely to stick to.

If you’re not consistent with calorie tracking and sticking to your routine - you’ll make the journey longer to achieve your goals. Risking losing motivation along the way.

If you’re not holding yourself accountable and going off track more so than being on track - you will not see results.

Do you want to drop 10-20lbs in the next 90 days by following a program that’s tailored to you? Without a diet you hate or missing out on social events.

Hit the link below to register your interest or send me a message.

Andy.

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