TIME 4 BURN FAT LOSS PLAN
Time 4 Burn Fat Loss Plan
Fat Loss Plan
For use with our Vegan Time 4 Burn Product
(Click on Links in Blue for More Info)
Losing body fat can be considerable challenge for many people. It has been estimated that almost two thirds of the population are on a diet the majority of the time. Although dieters may reduce their body fat stores initially, they tend to regain the majority of this over the long-term.
Here at Time 4 Nutrition we understand this. So, we have come up with a simple three step programme to help you to reduce your levels of body fat safely and effectively to achieve a lean physique.
Step 1: Create an Energy Deficit – Eat Less
Firstly, you need to consume less energy, or calories, than you burn off. A pound of body fat contains approximately 3,500 kcal, so if you create an energy deficit of 500kcal per day that would give you a weekly deficit of approximately 3,500 kcal, which equates to a pound of body fat lost.
This is most easily achieved by reducing energy intake by approximately 200 – 300kcal per day, the equivalent of 50g of potato crisps, and expending an additional 300 kcal per day through physical activity.
Even if you reduce your daily energy intake by as little as 100 calories per day and increase your energy expenditure by just 100 calories, your energy expenditure over the course of a year would equal the amount of energy in 9.5kg of body fat.
You should aim to consume your daily calorie allowance across three to six small meals.
Step 2: Adjust Your Macros
Protein, carbohydrate and fat are referred to as macronutrients, or ‘macros’. To optimise your fat loss, you need to adjust the macronutrient content of your diet. You should aim to consume 3 grams of protein per kilogram of body weight per day (3g/kg), 4g/kg of carbohydrate, with 15% of your total energy intake coming from fat. To help you with this, we have provided the table below. For example, we can see that a person weighing 80kg would need to consume 240g of protein, 320g of carbohydrate and 45g of fat.
| Body weight in Pounds | 125 | 150 | 175 | 200 | 225 | 250 | 275 | 300 |
|---|---|---|---|---|---|---|---|---|
| Protein (g) per day | 190 | 225 | 260 | 300 | 340 | 375 | 410 | 450 |
| Carbohydrates (g) per day | 190 | 225 | 260 | 300 | 340 | 375 | 410 | 450 |
| Fat (g) per day | 20 | 25 | 30 | 35 | 40 | 455 | 50 | 55 |
| Calories (kcal) | 1620 | 2025 | 2350 | 2715 | 3080 | 3405 | 3730 | 4095 |
Step 3: Get Active – Move More
In short, the more physical activity you do, the greater your fat loss.
Ideally, you should aim to do at least 35 minutes per day of moderate to vigorous physical activity, or 250 minutes per week (2,000kcal per week or more), which can be accumulated with multiple bouts of at least 10 minutes duration throughout the day. This should consist of both cardiovascular and resistance exercise. While the cardiovascular exercise provides an efficient way of burning calories, resistance training helps us to maintain and build lean muscle. As muscle is more metabolically active than fat, each pound of muscle gained increases your resting calorie expenditure by 7 to 10 kcal.
Fat Loss Plan – Handy Hacks
Manage your expectations – Aim low
Setting weight loss targets too high tends to result in potentially unrealistic expectations, which are likely to end in failure. Therefore, your initial weight loss goal should be to reduce your body weight by no more than 5-15%, unless otherwise directed by a medical professional. As a general guideline, you should aim to lose 3-10% of initial body weight over a three to six month period at a rate of 0.5-1 kg (1lbs to 2.2 lbs) per week. For example, if you wish to lose 10 kg, you should allow a period of approximately 20 weeks to achieve this.
Fat Loss Plan – Getting the best results with Time 4 Burn
Time 4 Burn contains a selection of natural ingredients, such as Caffeine, Green Tea, Capsaicin and other plant extracts, which work together to increase our metabolism and so enhance fat burning.
To get the best results from Time 4 Burn, you should first assess your tolerance.
Take one capsule before breakfast and one before lunch with water on an empty stomach for 7 days.
After the first week, you can then increase the dose to two capsules before breakfast and two before lunch with water on an empty stomach.
To give you an extra boost, take your Time 4 Burn 20 minutes before training.
Following this 3 step programme and the Handy Hacks we have provided, will help you to achieve your fat loss goals, but be patient. Remember that we tend to gain fat over a long period of time so we cannot expect to lose it overnight.
