Accelerated Fat Loss – AFL 2.1
In this video, I go over how you can lose fat at an accelerated rate.
First and foremost, in order to lose fat you’ll need to be in a caloric deficit, however, the strength of your caloric deficit will determine how quickly you lose fat.
Out-training your nutrition habits is an uphill battle with a meager return. Often, you’ll find yourself stuck in the vicious cycle of compensating for your dietary digressions with cutthroat clean eating followed up by another cycle of binge eating.
This is no way to live, it’s exhausting, void of progress, and utterly frustrating.
Rather I want to address a manner that will allow you to lose fat at an accelerated rate, with the capacity of enjoying your diet as well.
While I go over this in much greater detail in the freebie eBook I created, Accelerated Fat Loss 101, I use this video and post to introduce accelerated fat loss along with mastering your nutrition and fitness to set yourself up for accelerated fat loss success.
Recipe for Fat Loss
First and foremost, in order to master accelerated fat loss, you need to master your nutrition; more specifically a caloric deficit.
Pair that with a workout program designed for fat loss and you will find yourself steadily shredding the fat off your body with ease.
Fat Loss Hormones
There are two hormones of significance when it comes to fat loss, leptin and ghrelin. Between the two of them, they help control your caloric expenditure, satiety, and hunger. Moreover, they are inversely related, as leptin levels rise ghrelin levels fall and vice-versa.
Ghrelin is responsible for stimulating your appetite, promoting fat storage and is inhibited by a stretched/full stomach.
Leptin, a hormone released from your fat cells, regulates your long-term food intake, energy expenditure, and inhibits your hunger.
As a result of the cells that produce leptin, those who have a higher body fat percentage inherently produce more leptin. In return, this means those with a higher body fat percentage have a higher potential for fat loss.
Conversely, those at a lower body fat percentage have a lower potential for fat loss and will subsequently need to adjust their fat loss protocol accordingly.
Hunger and Fat Loss
Before moving on I want to address something that is often overlooked when trying to lose fat. Firstly, when you are trying to lose fat, being hungry is normal. If you feel full while following a fat loss program I can almost guarantee you’re not doing it right. Instead, your fat loss diet should preferably leave you hungry, yet satisfied.
Secondly, being hungry and starving yourself are two very different feelings, with very different results. With the latter being much more dangers in the short and long-term. In the short-term, your body won’t have enough nutrients to support your regular daily activities, which will leave you tired, moody, and hungry. In the long-term, your body will slow down your metabolism and decrease your fat loss potential in order to protect itself from being malnourished. Restoring your metabolism and leptin levels to their normal functioning levels is far more tedious than it’s worth; so, I strongly recommend avoiding it altogether.
EVA’s Fat Loss Protocols
In the Accelerated Fat Loss 101 eBook, I discuss all 4 EVA fat loss protocols in great detail, however, in this post I want to introduce, and focus on, 2 of them; Accelerated Fat Loss (AFL) and Moderate Fat Loss (MFL).
If you are at a higher body fat percentage and want to lose fat as quickly as possible then AFL will be the most effective way to rapidly lose fat and reach your goal.
With naturally elevated leptin levels your fat loss potential will permit you to lose fat with ease and give you the ability to do so for a relatively long period of time.
Furthermore, you won’t succumb to a fat loss plateau as long as your leptin levels stay elevated.
To employ an AFL protocol, you’ll need to consume 60% of your maintenance caloric intake. For example, if your maintenance caloric intake is 2000 calories, your AFL intake should average to 1200 calories/day.
NOTE While AFL is the most effective way to lose fat at an expedited rate, if you are a leaner individual (male ≤14% body fat OR female ≤20% body fat), I would not recommend an AFL protocol for you, primarily because your fat loss potential is not high enough to support AFL and muscular retention; ultimately, you’ll end up sacrificing your hard-earned muscle for the sake of fat loss.
MFL is a tasteful compromise between losing fat at a decent rate and muscular retention. By eating in a modest caloric deficit, you have the freedom to enjoy your diet a bit more and not sacrifice muscle in order to lose fat.
Furthermore, your fat loss potential will not suffer as quickly as someone following a more aggressive caloric deficit, meaning a fat loss plateau is less likely to rear its ugly head around your fat loss potential.
While you could follow this protocol if you’re primarily concerned with losing fat, the rate at which you will lose fat, relative to an AFL protocol, will be about half.
Herein, your aspirations for your physique need to be determined. Are you more concerned with losing fat or do you want to lose fat and hold on to the muscular base you’ve built?
Finally, to employ an MFL protocol you’ll need to consume 80% of your maintenance caloric intake. Continuing the previous example, if your maintenance caloric intake is 2000 calories, your MFL intake should average to 1600 calories/day.
While steadily losing fat is by no means a walk in the park, you needn’t make it harder than it needs to be. By mastering your nutrition and your fitness programs you become capable of reaching your goals in an expedited fashion.
In summation, this posted briefly touched on the topics that make rapidly losing fat possible. Such as mastering your fitness and nutrition programs, the hormones that make fat loss possible, and how being hungry while losing fat is a part of keeping your fat loss results alive. Additionally, I introduced 2 of the 4 EVA fat loss protocols that can be utilized depending on your goals and your aspirations in the gym.
Next, I want to mention the freebie that comes with this post which is the Accelerated Fat Loss 101 guide; this guide was designed specifically to help you master your fat loss program and set you up to lose fat at an accelerated rate. To get your free copy of this guide scroll down to the flip box and follow the posted instructions.
Finally, I want to thank you for taking the time to go through this AFL post. Accelerated fat loss is yours for the taking and only through mastering your fitness and nutrition programs do you become capable of achieving fat loss success.
I wish you the best of the luck with your fat loss journey and look forward to seeing you in the next post.