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How to drop body fat in ONE WEEK: Personal trainer reveals the four golden rules to follow to be lean and toned by next weekend


A personal trainer has revealed how you can drop your body fat percentage in just one week by following four simple rules.

Rachael Attard, from Sydney, believes it is possible to shift your spare tyre in seven days, but it takes hard work.

Writing on her blog, Rachael revealed the diet and workout plan you should stick with for a week to see results. 

Rachael Attard (pictured), from Sydney, believes it is possible to shift your spare tyre in seven days, but it takes hard work – you need to follow four rules

How to calculate how much you should eat?

* The formula is: 447.593 + (9.247 x body weight (kg)) + (3.098 x height (cm)) – (4.33 x age in years). This is your basal metabolic rate (BMR).

* Multiply this by the TEE value according to your activity level. 

Little to none 1.2

Light (1-3 days) 1.375

Moderate (3-5 days) 1.55

Heavy (6-7 days) 1.725

Very heavy (twice daily) 1.9 

* Total Energy Expenditure = BMR x TEE = XXX calories. 

* For fat loss, you need to be in a deficit of around 200-500 calories.

Source: Rachael Attard  

1. Your nutrition has to be on point   

The first thing to think about if you want to drop body fat is your nutrition.

‘This pretty much says it all, and is the most important factor out of all of them. You CAN’T get results without good nutrition,’ Rachael said.

The PT advised that you eat the right amount of food and the right type of food for results. 

This means counting calories and cutting processed food from your diet.

If you want to work out how many calories you should be eating on an ideal day for weight loss, Rachael recommends you look at the Harris-Benedict equation.

The formula is: 447.593 + (9.247 x body weight (kg)) + (3.098 x height (cm)) – (4.33 x age in years) – which for her height, weight and age means if she lay in bed all day without exercising, her basal metabolic rate would be 1329 calories.

The first and most important thing Rachael (pictured) believes you need to pay attention to is your nutrition

The first and most important thing Rachael (pictured) believes you need to pay attention to is your nutrition

Following this, Rachael said you should multiply your BMR by the TEE value according to your activity level (see fact box).

For her, this is 1.55 – meaning her total is 1329 x 1.55 = 2060 calories. 

This is the total number of calories she should be eating in general.

For fat loss, Rachael said you need to be in a calorie deficit of around 200-500 calories. A more severe calorie restriction will result in a more severe fat loss.

She operates at around a 300 calorie deficit, meaning she eats 1760 calories each day. 

Generally, Rachael (pictured working out) said she recommends 2-3 high intensity cardio sessions, and three days of resistance training with one rest day

Generally, Rachael (pictured working out) said she recommends 2-3 high intensity cardio sessions, and three days of resistance training with one rest day

2. Exercise hard but smart

The Sydney-based PT’s second tip is that you exercise hard, but smart.

‘Light exercise 3-4 times per week just isn’t going to cut it,’ she said.

Generally, Rachael said she recommends 2-3 high intensity cardio sessions, and three days of resistance training with one rest day.

She said it’s important that you don’t forget to have one rest day, however, as this is when your body will recover. 

What are the different body types and their characteristics?

This system breaks down all of the body types into three unique stereotypes: ectomorphs, mesomorphs and endomorphs (pictured)

This system breaks down all of the body types into three unique stereotypes: ectomorphs, mesomorphs and endomorphs (pictured)

* Ectomorph:

Ectomorph body types are very tall and slim. They don’t have much muscle and find it difficult to put on muscle or any weight in general.

* Mesomorph:

The mesomorph is between the ectomorph and the endomorph, and they are defined by a muscular frame and broader shoulders than their waist.

* Endomorph:

An endomorph body type is usually a larger curvier figure. They are quite commonly a stocky build and their bodies hold onto fat well and find it hard to lose. 

Learning whether you are an ectomorph, an endomorph or a mesomorph is key to your fat loss success (Rachael pictured)

Learning whether you are an ectomorph, an endomorph or a mesomorph is key to your fat loss success (Rachael pictured)

3. Learn your body type

Learning whether you are an ectomorph, an endomorph or a mesomorph is key to your fat loss success.

Ectomorph body types are very tall and slim. They don’t have much muscle and find it difficult to put on muscle or any weight in general.

An endomorph body type is usually a larger curvier figure. They are quite commonly a stocky build and their bodies hold onto fat well and find it hard to lose. 

The mesomorph is between the ectomorph and the endomorph, and they are defined by a muscular frame. 

‘There are three different body types and they all lose weight and fat differently,’ Rachael said.

If you’re naturally quite thin, you need to eat and train differently to someone with a bigger body frame. 

Learn your body type and what suits it here. 

For one week, you should make sure you cut out all processed food, eliminate all alcohol, drink at least 2-3L of water per day and get eight hours of sleep (Rachael pictured)

For one week, you should make sure you cut out all processed food, eliminate all alcohol, drink at least 2-3L of water per day and get eight hours of sleep (Rachael pictured)

How can you go the extra mile? 

Cut out all processed food.

Cut out all alcohol.

Drink at least 2-3L of water per day.

Get 8 hours of quality sleep per night.

Allow yourself some time every day to de-stress and don’t be constantly busy.

4. Go the extra mile

Finally, Rachael said if you want to drop fat and fast, you need to go the extra mile. 

For one week, you should make sure you cut out all processed food, eliminate all alcohol, drink at least 2-3L of water per day, get eight hours of quality sleep per night and allow yourself some time every day to de-stress.

Doing these things for one week will make a difference.

But if you want to see long-term results, Rachael said it pays to keep them constantly in mind and remember that moderation is key.

To read more from Rachael Attard, visit her website here



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